New Thought Record

Walk through your thoughts to find clarity and balance.

1. The Situation

What happened? Who was there? When and where did it happen?

Emotion

Rating (0-100%)

3. Automatic Thoughts

What thoughts or images went through your mind? What are you most worried about?

4. Evidence For the Hot Thought

What facts support your automatic thought(s)?

5. Evidence Against the Hot Thought

What facts contradict your automatic thought(s)? Is there another way to look at this?

6. Alternative / Balanced Thought

Considering all the evidence, what's a more balanced or realistic way of thinking about the situation?

Now that you've examined the thought, how much do you believe it? How intense are your emotions?

Emotion (Anxious)