The thought journal

The thought journal is a method recommended as part of Cognitive Behavioural Therapy. The idea is to write down negative [automatic] thoughts that come into your head and then challenge them through a series of headings as follows:

  1. Situation (what, where, when, who)
  2. Emotion and Intensity (0-100)
  3. Automatic Thought(s)
  4. Evidence For
  5. Evidence Against
  6. Alternative Thought & New Mood Rating

At least that’s what I took from the book I read Cognitive Behavioural Therapy: 7 Ways to Freedom from Anxiety, Depression and Intrusive Thoughts by Lawrence Wallace. The idea is to not only challenge negative thinking but to find patterns and thus deduce what the underlying problem is. I’ve only just started, not even sure if I’m doing it right. Will I find a pattern? Or at least be able to challenge them down the line without needing a notebook?

Advertisements

One thought on “The thought journal

  1. Hey, I just wanted to say that I really enjoyed your article and was wondering if you would be interested in supporting my new blogging site, @amysalley? I’m a new blogger and I can use all the help I can get, especially from those who actually know what they are doing. Any advice, tios, or information you may be able to give me would be very much appreciated. I hope to hear from you and I look forward to reading more of your posts in the future.
    Thanks for your time and consideration,
    AmyB
    @amysalley

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s