Thought Record

Name
First NameLast Name
Date
YearMonthDay
Date
Situation

Unpleasant Emotions and Intensity

	Check if Felt	Rate Intensity (0-100)
Afraid	1
Angry	2
Annoyed	3
Anxious	4
Ashamed	5
Bored	6
Burnt out	7
Confused	8
Demoralized	9
Depressed	10
Disappointed	11
Disgusted	12
Distraught	13
Embarassed	14
Empty	15
Exhausted	16
Frustrated	17
Furious	18
Guilty	19
Insecure	20
Irritated	21
Jealous	22
Jittery	23
Lethargic	24
Lonely	25
Nervous	26
Numb	27
Resentful	28
Sad	29
Self-Conscious	30
Stressed	31
Tired	32
Worried	33

Automatic Thoughts
Check off any core beliefs that you think were involved in your automatic thoughts. Core beliefs sometimes sound odd when we say them out loud, but in the moments that we feel the worst they seem very true to us.
I am bad.I am unlovable.I am worthless, inadequate, or not good enough.The world is a dangerous place.People are bad, untrustworthy, selfish, or dangerous.Life is bad or unfair.Other
Physical Sensations
Behavior
Assessment
Yes, I am fully satisfied with my emotions and behaviors for this situation.No, I wish that my emotions were less intense or different, or I wish my behavior was different.I'm not sure if I'm satisfied with my emotions and behaviors for this situation.
Because you have decided that you would like to feel or behave differently (or are unsure about your thoughts and behaviors), let's walk through a series of mental exercises that might help you balance your thougths and emotions. Feel free to skip any exercise that you do not want to do now. When you are done, your counselor will receive a copy of your thought record.
Identify Thinking Traps
All-or-Nothing Thinking: Seeing people or events in absolute (black-or-white) terms, without recognizing the middle ground (e.g., success/failure; perfect/worthless)Blaming: Blaming yourself or others too much. Focusing on who is to blame for problems rather than what you can do about them.Catastrophizing: Blowing things out of proportion, telling yourself that you won't be able to handle something, or viewing tough situations as if they will never end.Downplaying Positives: Minimizing or dismissing positive qualities, achievements, or behaviors by telling yourself that they are unimportant or do not count.Emotional Reasoning: Believing something is true because it feels true. Relying too much on your feelings to guide decisions.Fortune Telling: Making negative predictions about the future, such as how people will behave or how events will play out.Intolerance of Uncertainty: struggling to except or tolerate things being uncertain or unknown (e.g., repeatedly wondering "what if?" something bad happens).Labeling: describing yourself or others using global, negative labels (e.g., making judgments about one's character or name calling)Mind Reading: Jumping to conclusions about another persons thoughts, feelings, or intentions without checking them out.Overgeneralizing: Drawing sweeping conclusions on the basis of a single incident, such as when we say people or things are "always" or "never" a certain way.Personalizing: Telling yourself that events relate to you and they may not."Should" and "Must" Statements: and how things or people "should" or "must" be. Treating your own standards or preferences as rules that everyone must live by.No Traps Apply: None of the thought trap supply, but I could think about the situation in a more helpful way.
Test Automatic Thoughts: Exploring Evidence For a Thought
Test Automatic Thoughts: Exploring Evidence Against a Thought
Examine the Worst Case Scenario
Examine How Helpful or Hurtful the Automatic Thought Is
Identify What Is Beyond Your Control
Identify What Is Within Your Control
Practice Mindfulness
Imagine that your automatic thoughts and feelings about this situation are like waves--they come, are here for a short while, and then they are gone. Remind yourself that no thought or feeling is permanent. You have never felt a feeling forever, and you have never had a thought in your head 100% of the time all the way through your life. They are all just temporary experiences. Try to accept that you have troubling thoughts and feelings sometimes. Try to treat them as visitors that come for a little while and then leave. Make an effort to not judge yourself or anyone else for having them, viewing them as a natural part of living. All humans experience them; it is normal and healthy.
Refocus on New, Balance Thoughts
Commit to a Plan

Re-Assess Unpleasant Emotions and Intensity

	Check if Felt	Rate Intensity (0-100)
Afraid	34
Angry	35
Annoyed	36
Anxious	37
Ashamed	38
Bored	39
Burnt out	40
Confused	41
Demoralized	42
Depressed	43
Disappointed	44
Disgusted	45
Distraught	46
Embarassed	47
Empty	48
Exhausted	49
Frustrated	50
Furious	51
Guilty	52
Insecure	53
Irritated	54
Jealous	55
Jittery	56
Lethargic	57
Lonely	58
Nervous	59
Numb	60
Resentful	61
Sad	62
Self-Conscious	63
Stressed	64
Tired	65
Worried	66

Identify Pleasant Emotions

	Check if Felt	Rate Intensity (0-100)
Bold	67
Calm	68
Confident	69
Content	70
Eager	71
Ecstatic	72
Energized	73
Engaged	74
Enthusiastic	75
Excited	76
Grateful	77
Happy	78
Humorous	79
Inspired	80
Joyful	81
Lively	82
Loving	83
Motivated	84
Optimistic	85
Passionate	86
Peaceful	87
Playful	88
Proud	89
Reassured	90
Refreshed	91
Relaxed	92
Relieved	93
Satisfied	94
Secure	95
Surprised	96
Thrilled	97
Wonderful	98

Click "submit" to send your entry to your counselor.
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