Synthesize the evidence to create a new, rational thought. Re-rate your emotion intensity.
Start forcing Step 5. For every "bad thought," write three pieces of actual evidence that contradict it. Be strict. Do not allow yourself to write "I don't know." Find the evidence. Bad Thinking Diary
To understand the efficacy of the Bad Thinking Diary, one must first understand the CBT model often visualized as a triangle connecting , Feelings , and Behaviors . Synthesize the evidence to create a new, rational thought
Log the specific event that happened just before the bad feeling started. Be objective. For every "bad thought," write three pieces of
This is the magic step. Identify which cognitive distortion you are using. Common ones include: - Assuming you know what others think. - Catastrophizing: Assuming the worst-case scenario is definite. - Black-and-White Thinking: Seeing only extremes (failure or success). - Should Statements: Beating yourself up with rigid rules.