A: Trigger event or thought. C: Emotions, physical experiences, D: Challenge your negative thoughts, see what reactions, actions the contradictory evidence is and consider some What triggered this situation? alternative interpretations. Feelings: (Write a short summary of the situation, in 1-2 sentences) Are there any other ways to look at what happened? What were some feelings I experienced? For example: What other explanations are there? What did I feel afterwards? What was I doing? What would a friend have told me? (Emotions can be described with 1-2 Where was I? What would I say to a friend in a similar situation? words, such as sad, frustrated, afraid, What was going on with my body? Am I being a bit hard on myself? happy, angry, annoyed, resigned, etc.) Was there something particular someone said? Do my thoughts and reactions match the situation? Physical experiences/reactions: What was a particular thought going through my mind? Am I certain of this? What happened to my body? (E.g. a lump in my throat, knot in the What could I do to help myself in a similar situation? stomach, heart palpitations, headache, rumbling in the stomach, etc.) What would I think of this after some time has passed? Actions: B: Thoughts, interpretations, expectations, concerns How did I respond to what was happening? What did I think about the event? What specific actions did I take? What did I fear would happen? What did I do after the event was over? What were my concerns about the future? (E.g. left the situation, criticized, cried, Did I think something negative about myself? etc.)
A: Trigger event or thought. What triggered this situation? (Write a short summary of the situation, in 1-2 sentences) For example: What was I doing? Where was I? What was going on with my body? Was there something particular someone said? What was a particular thought going through my mind? C: Emotions, physical experiences, reactions, actions Feelings: What were some feelings I experienced? What did I feel afterwards? (Emotions can be described with 1-2 words, such as sad, frustrated, afraid, happy, angry, annoyed, resigned, etc.) Physical experiences/reactions: What happened to my body? (E.g. a lump in my throat, knot in the stomach, heart palpitations, headache, rumbling in the stomach, etc.) D: Challenge your negative thoughts, see what the contradictory evidence is and consider some alternative interpretations. Are there any other ways to look at what happened? What other explanations are there? What would a friend have told me? What would I say to a friend in a similar situation? Am I being a bit hard on myself? Do my thoughts and reactions match the situation? Am I certain of this? What could I do to help myself in a similar situation? What would I think of this after some time has passed? B: Thoughts, interpretations, expectations, concerns What did I think about the event? What did I fear would happen? What were my concerns about the future? Did I think something negative about myself? Actions: How did I respond to what was happening? What specific actions did I take? What did I do after the event was over? (E.g. left the situation, criticized, cried, etc.)
abcd-worksheet.docx