CBT Explanation

CBT Thought Log Explanation
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EVENT:  Brief description phrase of what caused upset
FEELINGS:  List a feeling you experienced when upset and give it a rank 1-100 that reflects how strong it was.  Then describe a corresponding thought for this feeling before listing the next feeling.
THOUGHT:  Describe what you were thinking for each specific feeling.
HIGHEST RANKED FEELING:  1-100/ Identify the thought paired with the highest ranked feeling.  This helps form the Meaning we attribute to the event and the reason we feel upset by it.
HIGHEST RANKED FEELING 🡪 THOUGHT associated with this specific feeling.  This thought will Helps identify the “Hot Thought” that is triggering the emotional reaction to the event.
CONVERT Into HOT THOUGHT:  “If this thought were true, what does it say about me?”  This translates the thought into your Limiting Self-Belief
EVIDENCE FOR Limiting Self-Belief:  Things that seem to make this belief seem as though it is completely accurate and tells the entire truth of a situation
EVIDENCE THAT REFUTES Limiting Self-Belief:  Things that contradict this negative way of seeing yourself and expands the possible interpretation of the event
MORE BALANCED THOUGHT:  “Even though I sometimes……  and these feelings are strong, ….”
IF I CONTINUE TO BELIEVE THIS, WHERE WILL I BE IN 1, 5, 10 YEARS?
IDENTIFY COGNITIVE DISTORTION:  How does this filter impact my reaction, perception, choices, etc?
DOES THIS BELIEF HELP:  Encourage, build confidence, stir joy, make me a better person, garner hope, elicit self-compassion, dream big, for self-respect, bring freedom, etc?

WHAT IS ONE SMALL THING I CAN DO TO HELP MAKE THINGS BETTER?

*RX:  Use awareness of negative self-talk as a “signal” that I’m out of congruence with my best-self and do one small act of kindness toward myself and engage in compassionate self-talk.
*Ask: “Aside from my perspective, is there another plausible explanation for what happened?
*Recognize the habit of reacting in certain automatic, habitual ways that make things worse.  These are simply thought habits that were an adaptation made to cope with earlier circumstances… but they no longer serve your highest and best good in the present day.  
*For Christian clients:  TEST THE SPIRITS:  1 John 4:1, does this belief come into agreement with God’s Word, with God’s attributes, with Love, with God’s call on my life, with God’s will for me?  If not, do not receive this limiting belief.  If so, make necessary corrections and move forward.

*HOT THOUGHT:  IF this were true, what would it say about ME?  (Meaning we give to event) = Highest Ranked Feeling & Thought, Converted into Meaning:     

BIG PICTURE  More Balanced Thinking = Expanded  Conclusion
*Does this Belief help me:
*feel confident  *believe in myself  *feel hopeful *empower me to be my best  *enhance self-compassion  *forgive myself  *avoid self-pity/victimhood 
*Does this Belief help me to consider any corrections I might make to improve my life?
*If I continue to believe this, where will I be in 1, 5, 10 years?  Is that where I want to be?
*Does this belief help me prosper and be my best, most confident, authentic, daring, etc?
*What is one small thing I can do today to embrace a more balanced way of thinking?

*MEANING-MAKING:  The meaning we attribute to events is not the total reality.  Ask if, “Aside from the way I am seeing things, is there ANOTHER way of understanding what I’ve experienced?  What else might explain this? *Thought + Feeling X Repeatedly = Schema / Deeply Rooted Emotional Belief               
 *What small step could you take that might help improve things?   

Handout by L. Mehnert LMFT