Thought record - THINQ UP

Thought record

If you're feeling upset or worried, a thought record can help you think about your situation from another perspective.

This can often help you feel more calm and positive.

What happened?

How do you feel?

From 1 to 10, how intense is this feeling?

What negative thoughts do you have?

What evidence supports those thoughts?

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What facts support your negative thoughts? For example:

experiences you've had
things people have said
research you've heard about

What evidence contradicts those thoughts?

Help
What facts contradict your negative thoughts? For example:

experiences you've had
things people have said
research you've heard about

What are some new, positive thoughts?

How do you feel?

From 1 to 10, how intense is this feeling?

Hopefully, by thinking through these questions, you'll now be feeling more positive about your situation.

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