Student Activity: Self-Monitoring of Automatic Thoughts

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?