Interactive Tools Identify and challenge your unhelpful thoughts

Write an unhelpful thought or a thought that causes you to feel distressed.

The unhelpful thought that I say to myself is:
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Example: 'At work, when my boss approaches my desk, usually in the early morning or late afternoon.'
Example #2: 'Last night I was at home and lying in bed trying to go to sleep'

Describe how you felt after thinking this thought:

Choose one or more unhelpful thought patterns that describes your thought:

Now that you've identified which unhelpful thought pattern(s) your thought is linked to, think about a more realistic and balanced thought that you can say to yourself instead.

Here are the unhelpful thought patterns you selected in step 2, with questions and examples for each. Read them to help stimulate your thinking on what your own more realistic and helpful thoughts could be instead. Remember, these thoughts must be based on facts.

Write your more realistic and balanced thought(s):
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Take a few moments to meditate on your more realistic and balanced thought(s). How do you feel now? Write your emotion(s) in the box below:

Now rate the intensity your emotion(s) from 0 to 10 after focusing on this more realistic thought
(0 = least intense | 10 = most intense):

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