What is a CBT thought log?
Thought records are like the Swiss Army knife of CBT. They’re used to teach about the interactions between thoughts, feelings, and behaviors, and as a tool for clients to record their own experiences.
What do you write in a thought log?
Thought diaries provide a practical and easy way to capture our negative thought processes….Capturing your thoughts in a thought diary
- When did it happen?
- What was the situation?
- What emotion did you experience?
- What were you thinking at that time?
What is a thought change record?
Thought records are a tool used in cognitive-behavioral therapy (CBT) to help you recognize and change your unhelpful thoughts. The purpose of a thought record is to get you into the habit of paying attention to your thoughts and working to change them.
How do you identify your thoughts?
Complete the following steps to get the most out of the thought record:
- Identify the situation in one sentence or less.
- Skip to the Emotions column.
- Rate the intensity of each emotion on a scale from 0-100.
- Identify the thoughts running through your mind at the time.
- Complete one of these each day.
How do you use Thought Records in CBT?
Steps to Completing a Thought Record
- Situation: Identify a situation in which you had a strong feeling or reaction, or wish you had handled things differently.
- Moods: Describe the related emotions, for example:
- Automatic Thoughts (and Images): List thoughts and images that pop up in relation to the situation.
How do you use thought Records in CBT?
How do I find my automatic thoughts?
Techniques to Identify Automatic Thoughts
- Go Back to the Time When It All Happened. Try to identify your unpleasant feeling first, and then try to remember the time when your mood changed.
- Question the Meaning of the Situation.
- Use the Feeling in Order to Reach the Thought.
- Record Stressful Feelings and Automatic Thoughts.