Thought Diary
A Activating Event
This may include an actual event or
situation, a thought, mental picture or
physical trigger.
B Beliefs
1. List all self-statements that link A to C. Ask you
rself: “What was I
thinking?” “What was I saying to myself?” “What was going through my
head at the time?”
2. Find the most distressing (hot) thought and mark it with an asterisk (*).
3. Rate how much you believe this thought between 0 to 100.
C Consequences
1. Write down words describing how you
2. Mark the one that is most associated with
the activating event using an asterisk (*).
3. Rate the intensity of this feeling between
0 to 100.
4. Jot down any physical sensations you
experienced or actions carried out.
entre for
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