Homework: making a start with thought records
Photocopy the thought record template in Appendix 3 or make your own equivalent. Over the next two weeks try to enter some examples in the first three columns – concentrating on recording your negative thoughts, the context, and getting used to rating your different emotional response to them. Try to record five or so examples each week.
For most people it is not practical to record their thoughts at the times they experience the negative shifts, but what you do need to do is pay attention to them and try to capture them in your memory so when you do have a chance to sit down and reflect, perhaps at the end of the day or whenever you have some regular quiet time to yourself, you can record the data ...
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