Work with your thoughts
Thought record
When a moment knocks you sideways, a thought usually did it — and thoughts aren’t always true. This walks you through one, gently, to a fairer way of seeing it.
How this works
Think of a recent moment that left you feeling bad. Work through the boxes in order — there are no wrong answers, and you don’t have to fill every one. By the end you’ll have a more balanced thought to hold onto.
1
What happened?
Just the facts — where you were, who was there, what was going on.
2
How did you feel?
Name the feeling in a word or two, then rate how strong it was.
How strong was that feeling?
7
BarelyAs strong as it gets
3
What went through your mind?
The thought or story behind the feeling — even if part of you knows it might not be fair.
4
What supports that thought?
Real evidence — facts, not feelings.
5
What doesn’t fit it?
Anything that argues against the thought, or another way to read it.
6
What’s a more balanced way to see it?
Not fake-positive — just fairer. What would you tell a friend in this spot?
How strong is the feeling now?
4
BarelyAs strong as it gets
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