Example thought investigation
- 1. Situation/ Relationshipor practical problem when your mood altered Alteredemotionsand physical feelings What immediate thoughts are presentat the time? What unhelpful thinking stylesoccur? Impact ofthe immediate thought (s) Thinkindetail,where amI, whatam I doing?consider: The time The place The people The events Am I Low,sad guilty? Worried,tense,anxious, panicky? Angry,irritable? Ashamed? A) State the feelings clearly,if more than one feeling, underline the strongest B) How powerful isthe feeling?0-100% C) Note downany strongphysical sensationsyou notice What isgoingthrough your mind?Howdo I see: Myself/howothers see me? The current events/situation What mighthappen inthe future? My ownbody, behaviouror performance? Anymemoriesor images? A) State the thoughts clearlyandbe precise.If more than one thoughtoccurs underline the most powerful one B) Rate howstrongly youbelieve the thoughtat the time 0-100% 1. Biasagainstmyself 2. Puttinga negative slanton things 3. Havinga gloomy viewof the future, worstconclusion 4. Negative viewabout howotherssee me 5. Bearingall responsibility 6. Making extreme statements/rules( must,should,ought, always) If any of these are present,it isan extreme thought What didI do differently? Consider: Reducedoravoided activity Unhelpful behaviour What was the impacton: Myself? My viewof others? How i felt? What i said? What i did? Overall wasthe impacthelpful or unhelpful? If there is an unhelpful impactyou have identified an unhelpfulthought. Situation 6.30 pm andmy husband is 30 minutes late home from work My feelings Worried andanxious Powerfulness80% Physical Sensations palpitations inmy chest My immediate thoughts He has beeninvolved ina car crash andhasn’t been found Beliefinthe thought 80% Whichthinkingstylesare present? 3 What didI do differently? Ikept ringing his phone andit went toanswer phone. Overall is it helpful or unhelpful forme to believe in the thought? unhelpful