A useful tool to examine your thoughts is a thought record.
Sample
Thought Records |
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| Situation | Emotion | Thoughts | Cognitive Trap | Evidence to support thought | Evidence against thought | Alternative or balanced thought | Mood |
| Happy | Catastrophizing | ||||||
| Sad | Jumping to Conclusions | ||||||
| Angry | All of nothing thinking | ||||||
| Scared | Emotional Reasoning | ||||||
| Anxious | Labeling | ||||||
| Nervous | Dismissing or discounting the positive | ||||||
| Ashamed | Personalization | ||||||
| Disappointed | Hindsight Bias | ||||||
| Guilty | Magnification / minimization | ||||||
| Other | |||||||
| Other | |||||||
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