Our thinking style is influenced by inherited personality traits, upbringing, and meaningful events and interprets what we experience. A better, more adaptive response (ask for feedback from the interviewer).Your response (blame interviewer, stop applying for jobs).The emotions running through your mind (I’m ashamed).The negative thoughts that arose (I’m useless).A situation that led to unpleasant feelings (e.g., being turned down for a job).When ready, ask your client to complete a Thought Record Worksheet, describing: While automatic thoughts may have some supporting evidence, that evidence is typically inadequate and inaccurate and ignores evidence to the contrary. What would I tell a close friend if they were in this situation?.What would happen if I changed my thinking?.The following questions encourage us to start considering how we can challenge our thinking: What is the result of such automatic thinking?.What is the worst that could happen, and how would I cope?.Are there other explanations or viewpoints?.What is the evidence for and against it?.Is there any evidence to support this idea?.The more often clients practice completing TRs, the greater their awareness of negative or dysfunctional thinking.Ī good time to complete a TR is shortly after noticing a change in how we feel.īegin by asking the client to consider the following questions regarding the thinking behind a recent emotional upset, difficult situation, or concern (modified from Beck, 2011): Writing down thoughts in a structured manner is a fantastic way to capture and work through existing thinking patterns. Research has confirmed that TRs are highly successful at effecting belief change and are recommended for CBT practitioners working with a client (McManus, Van Doorn, & Yiend, 2012). Indeed, TRs are potent tools for evaluating automatic thoughts at times of distress and remain a popular choice for therapists. Once identified, Thought Records (TRs) provide a practical way to capture unhelpful thinking for functional analysis and review (Beck, 2011). She doesn’t like me since she moved up in the world.įeelings/physical sensations: How do I feel? Are there any physical sensations? I said “hello” to an old friend, and she ignored me. It can be useful to check in and ask ourselves if our thoughts are positive and constructive or negative and damaging throughout the day.Ī simple example is given below (modified from Wilding, 2015): Process They profoundly affect how we feel, with thoughts such as “I can’t cope” or “I feel awful,” and how we behave by avoiding opportunities and situations. Such cognitive distortions are often automatic they pop into our heads, unannounced and unwanted, and linger. You blame others for your thoughts and actionsĪs opposed to positive or even neutral thinking, such thought patterns lead us to interpret events negatively in the long term, they can lead to depression and anxiety.You tend to personalize general comments.You believe you know what others are thinking.Negative thoughts can take many forms yet often arise from specific types of thinking, for example (Wilding, 2015): Unhelpful ones can be reevaluated and replaced with thoughts that are rational and open minded. Negative (and illogical and incorrect) thinking is likely to stop us from reaching short-term and life goals.ĬBT does not suggest we try to block such thoughts, but rather identify them before considering their accuracy and effectiveness. While CBT can be understood by the untrained, complex and persistent problems typically require a professional’s support to make negative automatic thoughts visible and learn better ways of coping. This is essential as, according to the American Psychological Association (2017), CBT “emphasizes helping individuals learn to be their own therapists.” People also get the commonsense approach of CBT. The strength of CBT comes from it being both short term and solution focused. It offers a well-researched and widely validated tool for treating anxiety, stress, and many other mental health issues (Widnall, Price, Trompetter, & Dunn, 2019). Perceptions are often more crucial than actual events.ĬBT addresses our current irrational, illogical, and incorrect thinking. Instead, while acknowledging the importance of earlier experiences, CBT recognizes that our current thinking shapes how events are perceived (Wilding, 2015). Unlike some forms of psychoanalysis, Cognitive-Behavioral Therapy does not focus on the past. What Is a Thought Record and Does It Work? Thought Records for Anxiety and Depression.What Is a Thought Record and Does It Work?.
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