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Hand-in-Hand Teaching Guide to write Thought Record Form

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How to leverage The Thought Record Form ?

okay so what I'd like to introduce to.you now is something called a thought.record and this is a tool that we use.quite a lot in CBT and it helps us to.identify thoughts and then in a really.logical kind of planned out way analyze.them and then move through to thinking.differently about them okay so what we.always start with in CBT as we've talked.about is a situation and what I'm going.to ask for you now is to think about a.time in the past week where you found.the true mood really kind of went down.and often we're kind of looking for that.30-minute window when this happened and.the who what where when of it can you.think of a time yeah sitting in my room.okay.just laying in bed okay you're sitting.in a room you're in bed yeah and because.it sounds like you were alone yeah we're.doing anything else all right even as.we're talking about it I kind of feel.the energy in the room kind of tanked.all right so you know we kind of even.feel like here in the room but this is.what was going on last Thursday just in.your room.lying in bed not doing hardly anything.at all being there okay and we can even.draw on how we're feeling now but the.next column in this is our mood remember.moods are single words how are you.feeling at that time scale of one to a.hundred percent.at least the idea so 90-plus yeah okay.anything else.here here okay then how strong was fear.shame shame how strong was that same.thing not a pleasant experience.Yeah right maybe a little bit of vinegar.okay but that would be more like alright.so some really strong difficult emotions.sad and I do Plus fear a night plus a.shame and I sent a little bit of anger.yeah mixed in there okay how do you feel.now I don't know I feel a little bit.better but thinking about it is yeah.yeah was that a part of this class.yeah yeah all right okay well let's kind.of keep moving this forward I know the.emotion is kind of hard right now but.the idea is to move through this we'll.find something on the other side of it.thinking back to this time where you're.sitting in your room alone and these.emotions are so strong what were the.thoughts or images going through your.mind.I don't know it's a very strong feeling.mm-hmm I guess if I had to put words to.it this is hopeless.this is hopeless what's the point.things will never change.useless.life's not fair roll.didn't used to be like this.yeah Wow and you can kind of see the.links that this tool helps us make we're.strong emotions would be really linked.with strong thoughts like this this is.hopeless what's the point things will.never change I'm useless life's not fair.it didn't used to be like this it seems.to make some links between these the two.columns here the moon column in the.thought Colin yeah are you noticing here.about those links I'm just I guess I'm.just realizing that but at the time it.just was like a feeling sure how does it.make you feel even to see these links or.to see this connection between your.thoughts actually more understandable.that's build on that hope and build on.that understanding and push this forward.even more so once we've done our.situation in a thought record and.identified our rated our emotions and.kind of dug around to get all the.thoughts up there what we want to do is.find the one thought that got the whole.bottle wrap wax going that sort of.really was at the heart of the whole.thing often I'll say you'll feel it in.there in your gut when you'll when you.see it out there and often it'll be.linked to the highest emotion so I know.we've got kind of even-steven on these.three here but maybe there's still one.thought here that was at the heart of.everything and we call it the hot.okay do you do you see a hot thought up.here one that really resonates is the.strongest thought in this situation.mmm either things will never change or.I'm useless and sometimes we will see.two thoughts that feel equally as strong.and in those situations I think it's.helpful to just pick one and then we.could come back to you the other one if.we try to kind of do a whole bunch of.thoughts sometimes the waters down the.potency of the exercise so which other.these two things will never change and.I'm useless should we identify as our.hot talk for this one I guess if I'm.thinking about it.if I believe things could change it.would feel better okay and so when we.identify our our hot spot we give it a.circle and that'll be the thought that.we use for the rest of this exercise.okay.

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