Automatic Thought Form
One event, thought or image...... p ...... p ...... p . p ...... p
...... p
Exaggerated thoughts at the time
(a) ...... (b) ......
(c) ...... (d) ...... / Emotions
(a) . . . . . %
(b) . . . . . %
(c) . . . . . %
(d) . . . . . %
Thinking errors for each thought a b c d
All-or-Nothing thinking (Black or white judgment) ......
Personalisation/blame (I’m responsible for everything that happens)......
Catastrophising (This is terrible, horrible, I can’t stand it) ......
Emotional reasoning (I feel it therefore it must be so) ......
Should or Must Demands (Everyone Must like me or I’m no good) ......
Mental filter (Discounting the positive) ......
Overgeneralization (It will always be this way) ......
Labelling (I’m bad. She’s terrible. This is a disaster) ......
Mind reading (He thinks I’m useless) ......
Fortune telling (I’m going to fail at the presentation) ......
Alternative helpful thoughts
(a) ...... % (b) ...... %
(c) ...... % (d) ...... % / Emotions now
(a) . . . . . %
(b) . . . . . %
(c) . . . . . %
(d) . . . . . %
Automatic Thought Form
II was ignored by my neighbor when I saw them this morning ......
......
Write unhelpful thoughts. Rate how much you belief them
(a) They must be angry with me ......
...... %
(b) I bet I’ve done something wrong, I’m always screwing up, I’m such . a looser ...... %
(c) Next time I see them I’ll just ignore them, I don’t want to be hurt . . like this again......
...... %
(d) ......
...... % / Emotions
(a) Fear 80%
(b) Depression, disappointment 65%
(c) Anger, hurt 90%
(d) ......
...... %
a b c d
All- or- nothing thinking ......
Personalisation/blame ...... ● . ● . . . . . Catastrophizing ...... ● . . .
Emotional reasoning ...... ● . ● ......
‘Should’ or ‘Must’ statements ...... Mental filter ......
Discounting the positive ...... ● ......
Overgeneralization ......
Magnification/minimisation ......
Labelling ...... ● ......
Jumping to conclusions- mind reading ...... ● . . . . ● . . .
Fortune telling ...... ● . . .
Write alternative thoughts. Rate how much you belief them
(a) I don’t know what they’re feeling, I’m not a mind reader, perhaps . . they’re busy, who knows. I won’t use this as an excuse to beat . . . myself up though ...... 60%
(b) I refuse to put myself down. If something’s wrong I’ll sort it out, I . . not then there’s no problem. I make mistakes like everyone else 50%
(c) Why be hurt. Next time I see them I’ll say Hello, and if there’s any . problem, I’ll sort it out then. But I won’t worry about it. 65%
(d) ......
...... % / Emotions now
(a) Concern 80%
(b) Contentment
Relief 70%
(c) Happiness 60%
(d) ......
...... %