Worry - Thought Record Sheet

What did I do? How long

Situation Emotion/s Initial thought or image, Worry about the initial Alternative response to worry for?
& Trigger Rate 0 – 100% doubt or feeling, worry thought or image about intrusive thought or image. What could I do instead?
Healthier more balanced Defusion technique?
Physical perspective.. What’s the best response?
Sensations? Re-rate Emotion

STOPP! Take a breath…. What could I do differently? What

What would someone else say about this would be more effective?
situation? What’s the bigger picture?
Is there another way of seeing it? Do what works! Act wisely.
Is this fact or opinion?
What advice would I give someone else? Is it within my control to do about
Is my reaction in proportion to the actual this situation?
event? What can I do now that would help
What did it mean that I had Consider the Worry Tree. this situation?
What happened? that thought or image? Is this situation within my control? Can I do anything later? What?
Where? When? What am I responding to? Can I put this worry aside? When?
Who with? How? What emotion did Am I worrying about worry? If there are things in my control - can I What will be most helpful for me or
I feel at that time? What’s the worst that could make an action plan? the situation?
What did I notice? What else? How What went through my happen? What’s the worst Where can I put my focus of attention? What can I do or think about that I
What did I react to? intense was it? mind? What disturbed me? thing about that? can focus my attention on?

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