Page 1 THOUGHT ANALYSIS WORKSHEET 1.

EMOTION: what was the emotion you were experiencing that motivated you to take out this worksheet? Sometimes people have so many emotions at the same time that they get confused, or sometimes people dont know which emotions they are having. Here are some common emotions. Check the emotion you experienced and rate how strong it was from 0-100% where 0 means a lack of emotion and 100% is as much emotion as you can experience. Emotion Anxiety/Worry Fear Sadness Anger Percent 0-100% Emotion Frustration Inadequacy Percent 0-100%

2. Think about what was happening around you just before you had a negative feeling and write it down. Sometimes even things that may seem unimportant have meaning. Did you get an upsetting phone call? Were your family members arguing with you? Write it down.

3. What did you think about the situation OR yourself? What was your basic assessment of the events? Did you assess the situation as a threat, or a loss? List all of the thoughts that went through your mind. This is the tricky part as our thinking tends to happen so quickly and so automatically, but you need to practice.

Page 2 4. Consider the common mistakes in thinking that people make. Often times one thought can fit into more than one category. Go ahead and check off the cognitive distortions that match your thoughts. Refer to the full description of cognitive distortions if you need help remembering what the different distortions mean or how they work. All or nothing thinking Labeling Overgeneralization Mental Filter Discounting the positive Mind reading Fortune telling Magnification Emotional reasoning Should, ought, must, have-to statements Personalization Blame

5. Now its time to examine your thinking. Sometimes it helps to get someone you trust, someone who is on your side to help you with this part if you are stuck. What I need you to do is look at the thoughts you wrote down in part 3 and ask yourself if there are ANY other possible explanations or interpretations for the situation in question. Write them all down. The more the merrier.

6. Now that you have gone through the exercise, re-rate your emotional state. Even if there is a slight reduction in the intensity of emotion you have succeeded. The greater the reduction in emotion, the less motivated you will be to take actions that are dramatic or unhelpful, the better you will feel physically, and the more you will feel in control of yourself. Emotion Anxiety/Worry Fear Sadness Anger Percent 0-100% Emotion Frustration Inadequacy Shame Guilt Percent 0-100%