Thought Diary Step 1 of 3 33% THOUGHT DIARY When a life event occurs (A = Activating Event), your life goal is to keep your emotions and behaviors (C = Consequences) in an appropriate and socially acceptable balance. As we have discussed numerous times, you can do this by changing your Thoughts (B = Belief System). This ABC worksheet allows you to: 1) record the negative, stinkin' thinkin' or irrational thought(s) and then, 2) record the replacement or more rational thought(s). Use this worksheet as often as you'd like (even daily) and when completed, you will have an opportunity to email it to me. We'll then have a chance to discuss all of this at your next session. Good luck!Irrational/Negative Thought #1A = Activating Event - (Where were you? What were you doing?)C = Consequence (Emotion) - Anger, scared, hurt, etc.)Rate the Intensity of the Emotion (0 - 100%)C = Consequence (Behavior) - How did you respond, act?)B = Your Belief) - The negative or automatic thought to "A"Evidence that Supports the Thought (What evidence supports the truthfulness of this thought or image?)Rational/Reasonable Thought #1Evidence that does not support the thought. (What is the evidence that this is not an "end of the world" event?Alternative Thought (Write a new thought which takes into account the evidence for and against the original thought.)New emotion or feeling (What is your new feeling about the situation?)Rate the Intensity of the Emotion (0 - 100%) Irrational/Negative Thought #2Where were you? (What were you doing?)Emotion or Feeling? (angry, scared, hurt)Rate the Intensity of the Emotion (0 - 100%)The Negative (automatic) ThoughtEvidence that Supports the Thought (What evidence supports the truthfulness of this thought or image?)Rational/Reasonable Thought #2Evidence that does not support the thought. (What is the evidence that this is not an "end of the world" event?Alternative Thought (Write a new thought which takes into account the evidence for and against the original thought.)New emotion or feeling (What is your new feeling about the situation?)Rate the Intensity of the Emotion (0 - 100%) Irrational/Negative Thought #3Where were you? (What were you doing?)Emotion or Feeling? (angry, scared, hurt)Rate the Intensity of the Emotion (0 - 100%)The Negative (automatic) ThoughtEvidence that Supports the Thought (What evidence supports the truthfulness of this thought or image?)Rational/Reasonable Thought #3Evidence that does not support the thought. (What is the evidence that this is not an "end of the world" event?Alternative Thought (Write a new thought which takes into account the evidence for and against the original thought.)New emotion or feeling (What is your new feeling about the situation?)Rate the Intensity of the Emotion (0 - 100%)Name:* First Last Your Email Address:* Enter Email Confirm Email (A copy of this worksheet will be emailed to you.)Date:* MM slash DD slash YYYY Δ