Introducing the Thought Record - Deepstash
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Introducing the Thought Record

Introducing the Thought Record

A Thought Record simply a guide for walking you through the specific elements and steps of Cognitive Restructuring.

This "template" is composed of 6 steps:

  1. Pause: What happened here?
  2. Trigger: Who, What, When, Where, Why?
  3. Thoughts: What thoughts were running through my mind immediately after the trigger?
  4. Emotions: What emotions am I feeling right now? On a scale from 1 to 10, how intense are they?
  5. Alternative thoughts: What are some alternative-ideally, mode realistic-ways of interpreting what happened?
  6. Re-rate emotions: How intense are my emotions now?

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MORE IDEAS ON THIS

Why it works?

  • It helps us get organized mentally
  • It forces us to slow down
  • It helps us be more aware
  • It gives us a sense of agency and control
  • It helps us think more clearl...

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If we want to feel better on a regular basis, we need to figure out a way to change how we habitually think about and interpret what happens to us.

NICK WIGNALL

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What are Cognitive Distortions?

Cognitive Distortions are unrealistic, exaggerated, and generally inaccurate forms of self-talk.

These habitual inaccuracies or distortions in the way we think tend to create distortions in how we feel.

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What is Cognitive Restructuring?

Cognitive Restructuring is a core technique in Cognitive Behavioral Therapy, the most well-studied and effective approach to treating common mental health issues like anxiety and depression.

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The Principle of Cognitive Restructuring

Cognitive Restructuring is based on the principle ofย cognitive mediationย which says that how we feel emotionally is not the result of what happens to us, but instead, itโ€™s the result of how we think about what happens to us.

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Practical Benefits of Cognitive Restructuring

The benefits of Cognitive Restructuring are many and diverse:

  • Manage worry and anxiety better
  • Break out of rumination and depression spirals
  • More effective stress relief
  • Avoid p...

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Examples of Cognitive Distortions

  • Mind reading: assuming we understand what other people are thinking without any evidence.
  • Overgeneralization: extending the evidence for something beyond what is appropriate.
  • Magnification: taking our errors and exaggerating ...

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CURATED FROM

CURATED BY

iambriccardo

Software engineer by ๐ŸŒž and sleepyhead by ๐ŸŒ‘. Software architecture. Distributed systems. Personal productivity. Cats.

How can we deal with negative thinking? Psychology suggests that we should try to train our minds to think more positively about what happens to us.

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Increasing Awareness Of Your Emotions

We do not give our emotions any thought, and move through them mechanically, making them the masters of our behaviour. Anyone can push the wrong buttons and trigger us in a few seconds.

We need to be aware of our emotions and feelings by asking ourselves the following:

  1. Wha...

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