Automatic Thought Record
What are "automatic thoughts?"
- Negative, untrue or exaggerated thoughts that plague almost everyone
- For example: "I’m never going to be successful in my career" or "No one likes me"
This short interactive quiz is based on a Cognitive Behavioral Therapy exercise, and will help you use your rational thinking to overcome your emotional thinking.
Your information won't be saved. (But you can view all your answers at the end.)
Example: "My neck is tense and I feel nauseated."
...and what percentage does it feel true, from 0 - 100%?
Example: "I'm doing a terrible job at work - 90%"
List all your emotions and what percentage intensity you feel them; include even the ones you barely feel.
Example: "Anxious 95%, overwhelmed 100%, hope 5%"
Example: "I got some negative feedback from my boss about the last project"
If there's an alternative explanation, you can list that here, too.
Example: "I did a good job running meetings this week. Also an alternative explanation for how I feel is that I've been sleep-deprived, and that colors my perception of how I'm doing."
Example: "I lose my job and have trouble finding another one."
Example: "I'm actually doing great and I get promoted."
Example: "I learn from the critical feedback I received and make improvements."
List them all, with percentage intensity.