This “thought checker” tool is an effective Cognitive Behavioral tool to use when you have an upsetting incident and seem to be stuck in your thinking about the incident. It’s also highly effective if you are struggling with anxiety. I’ve made a hard copy based on the Moodkit App for those of you who prefer to print and work through the process with paper and pen or for those of you living in places where you do not have access to the Moodkit App. I think the way they’ve set up the process is the most clearly outlined of many that you will find on the internet. If you use this effectively when you are upset, you will find that you tend to have patterns of distorted thinking. Once you recognize patterns, you will find yourself reframing your distorted thinking before you let yourself get worked up.
I will say that when you first start, reframing your thinking about the incident can be challenging. When you are upset, you tend to be stuck in a certain type of thinking. If you find that you can’t manage to reframe an incident, you can email me or set up an appointment. This tool is one of my favorite because I have yet to see it not calm someone down significantly. Beyond calming down, the process allows you to move forward.
I will say that when you first start, reframing your thinking about the incident can be challenging. When you are upset, you tend to be stuck in a certain type of thinking. If you find that you can’t manage to reframe an incident, you can email me or set up an appointment. This tool is one of my favorite because I have yet to see it not calm someone down significantly. Beyond calming down, the process allows you to move forward.
Briefly describe the upsetting incident in a sentence or two.
Choose three feelings from the feelings provided below. If you can’t find three that fit, at least find two if you selected anger. Anger is a second emotion so this forces you to really think about what you were feeling first. Once you select the feelings, place an X on the scale to rate the intensity of each feeling from 1 – 100%. 1 being hardly at all and 100 being extremely intense.
| angry annoyed anxious bored confused depressed | defensive demoralized disappointed disgusted embarrassed enraged | envious frightened frustrated guilty humiliated hurt | insecure irritated jealous lonely mad nervous panicky | resentful rejected sad scared self-conscious stressed worried |
Feeling 1 __________________________
1 ____________________________________________________________________________________ 100
Feeling 2 __________________________
1 ____________________________________________________________________________________ 100
Feeling 3 __________________________
1 ____________________________________________________________________________________ 100
1 ____________________________________________________________________________________ 100
Feeling 2 __________________________
1 ____________________________________________________________________________________ 100
Feeling 3 __________________________
1 ____________________________________________________________________________________ 100
In a few sentences, describe what was going through your mind when you started feeling this way?
Select the type of distortions in your thinking that you feel fit this situation? Highlight or circle all that apply.
| All or nothing Seeing this incident as black-or-white with no middle ground (ex perfect/worthless) Blaming Blaming either yourself or others too much for this incident instead of focusing on what you can do. Catastrophizing Blowing things way out of proportion, insisting you won’t be able to handle this incident, or thinking it will never end. Downplaying positives Minimizing or dismissing positive qualities or behaviors relating to this incident by telling yourself they are not important. Emotional reasoning You think something is true relating to this incident because it “feels” true. Your feelings are guiding your decisions too much. Fortune telling Predicting negative outcomes relating to this incident. Intolerance of uncertainty Not being able to deal with uncertainty or the unknown relating to this incident. | Labeling Describing yourself or others involved in this incident using negative labels. Mind reading Assuming you know what another person is feeling or thinking about this incident without checking with them. You jump to conclusions about someone else’s intentions. Negative filtering Ignoring the positives from this incident. You have trouble seeing the whole picture because you are focused on the negatives. Not accepting Wishing things were different about this incident instead of accepting the situation and moving forward. Overgeneralizing You find yourself saying people or things related to this incident are “always” or “never” a certain way. Personalizing Telling yourself that events of this incident relate to you when they don’t. Should and must thinking Insisting that people related to the incident “should” or “must” be a certain way. Expecting everyone to live by your standards or rules. |
Look back at each step so far. Write how you can look at this situation without any of the distorted thinking you selected above. We call this reframing.
List the feelings you had when you started this exercise and re-rate them.
Feeling 1 __________________________
1 ____________________________________________________________________________________ 100
Feeling 2 __________________________
1 ____________________________________________________________________________________ 100
Feeling 3 __________________________
1 ____________________________________________________________________________________ 100
Feeling 1 __________________________
1 ____________________________________________________________________________________ 100
Feeling 2 __________________________
1 ____________________________________________________________________________________ 100
Feeling 3 __________________________
1 ____________________________________________________________________________________ 100
Erhardt, D. &. Dorian, E. (2015). MoodKit App. Thriveport.
I don't tend to promote any particular Apps unless I have used them successfully with people of various ages and cultural backgrounds. MoodKit is like having a counselor in your pocket. Beyond the thought checker, you can chart your mood, select mood boosting activities, and journal the process. The mood chart and thought checker summaries can be shared with a doctor/therapist so they can have a clear picture of your mental health struggles.
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Click HERE to access a blank thought checker and a completed sample.
Take care,
Sharon
Sharon
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