Make a chart with 4 columns

see chart

1. Complete the first 3 columns.
   Event: What is happening right now, in objective terms.
   Emotions: How do you feel? Do not confuse feelings for thoughts.
   Automatic thought: What did you say in response to the event?
   What went through your mind?
2. Test the 3 columns for distortions and reason. What evidence do I have to support this belief? What evidence does not support it?
3. Brainstorm to complete the fourth column. Is there another way of wording the automatic thought? What would be a more realistic way of thinking? How can I change my belief to make it more balanced?