Use it when When a thought needs more than a quick reset. Work through it in order.
It is done when You have written a balanced version and rated the feeling again.
The page
Print this, or copy the prompts onto paper. A page you half-filled counts as filled.
- What actually happened — just the facts
- The thought that turned up, the feeling, and how strong it was out of ten
- What supports the thought
- What does not
- A more accurate version
- How strong the feeling is now, out of ten — and one thing you will do
Check what stayed 2 questions
Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.
WB 8.2 — Thought Record. When do you build this page, and when do you use it?
What the material says
Use when a thought needs more than a quick reset. Work through the steps in order, rating intensity before and after.
WB 8.2 — Thought Record. What does finished look like on this page?
What the material says
You have written a balanced alternative and re-rated the emotion.