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Thought Record Sheet 7 column Situation / Trigger Feelings Emotions Rate 0 100 Body sensations Unhelpful Thoughts / Images Facts that support the unhelpful thought Facts that provide evidence against the Alternative more realistic and balanced perspective STOPP Take a breath. What emotion did I feel at that time What else How intense was it What happened Where When Who with How What did I notice in my body Where did I feel it www. getselfhelp*co. uk What went through my mind What disturbed me What did those houghts/images/memories mean to me or say about me or the situation What am I responding to What button is this pressing for me What would be the worst thing about that or that could happen What are the facts What facts do I have that are totally true Is it possible that this is opinion rather than fact What have others said about this Carol Vivyan 2010 permission to use for therapy purposes What would someone else say about this situation What s the bigger picture Is there another way of seeing it What advice would I give someone else Is my reaction in proportion to the actual event Is this really as important as it seems Outcome Re-rate emotion What am I feeling now 0-100 What could I do differently What would be more effective Do what works Act wisely. What emotion did I feel at that time What else How intense was it What happened Where When Who with How What did I notice in my body Where did I feel it www. getselfhelp*co. uk What went through my mind What disturbed me What did those houghts/images/memories mean to me or say about me or the situation What am I responding to What button is this pressing for me What would be the worst thing about that or that could happen What are the facts What facts do I have that are totally true Is it possible that this is opinion rather than fact What have others said about this Carol Vivyan 2010 permission to use for therapy purposes What would someone else say about this situation What s the bigger picture Is there another way of seeing it What advice would I give someone else Is my reaction in proportion to the actual event Is this really as important as it seems Outcome Re-rate emotion What am I feeling now 0-100 What could I do differently What would be more effective Do what works Act wisely. .

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