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Notice and rethink unhelpful thoughts

A thought record, a technique used in approaches like CBT.

  1. Situation: what happened? Where, when, who with?
  2. Thought: what went through your mind?
  3. Feeling: what did you feel, and how strongly (0 to 100)?
  4. Evidence for the thought.
  5. Evidence against the thought.
  6. A more balanced thought: what would you say to a friend?
  7. Re-rate the feeling (0 to 100).
When to seek help: If you feel unsafe, or this isn't helping and things are getting worse, speak to your GP or call NHS 111 (mental health option). In an emergency call 999.

DRAFT v0.1-draft: not yet approved by the Clinical Safety Officer.