VOS: Journey Through Anxiety 04: The Thought Record Technique

Journey Through Anxiety 04: The Thought Record Technique

Emotional wellbeing
Psychology explained

November 2023

Journey Through Anxiety 04: The Thought Record Technique

Would you like to learn about a tool for getting through moments when you feel overwhelmed, discouraged, or anxious? Take a look at a simple technique that might help you deal with those feelings - The Thought Record.

What is The Thought Record Technique?

The Thought Record is a practical and systematic method of Cognitive Behavioral Therapy (CBT) that can make a difference in how you handle negative thoughts and feelings.

Key Steps in The Thought Record Technique:

  1. Identify What's Bothering You: First, think about a situation that's bothering you. It could be anything that's making you feel upset or stressed. This is your starting point.
  2. What Are You Thinking? Pay attention to the thoughts that pop into your head as you think about that situation. These thoughts can be pretty tricky. They're often negative and can make you feel worse.
  3. Question Your Thoughts: Now, here's where the magic happens. Take a good look at those thoughts. Ask yourself, "Are these thoughts really true?" Sometimes, our minds like to play tricks on us, and those thoughts might not be as accurate as they seem.
  4. Find a Better Way to Think: Once you've questioned those negative thoughts, try to come up with more positive or balanced alternatives. You can think of it as rewriting a story where you're the hero instead of the villain.

Why should you give The Thought Record a try?

  • It Can Help You Feel Better: You're not just stuck with those negative thoughts. You can turn them around and hopefully start feeling better.
  • It's Easy and Anyone Can Do It: This technique is straightforward and practical. You can find worksheets and examples online to guide you.
  • It Can Make Your Life Easier: By practicing this technique, you'll learn to manage your thoughts and feelings better. And, that can eventually lead to a more peaceful life.

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