So, this is just a good thing to have, I think. A structured means of writing about stuff in your life! I really like these; they help me a lot. But then again, I'm a psychology major; I'm strange like that. So.... yes. Putting this under a cut to spare people's F-lists. If I'm on any, that is. =P
Describe the situation that you're logging:
Name the emotions that you're feeling towards and/or because of this situation in the left-hand column. Rate the intensity of these emotions in the right-hand column from 0-100%, with 0% being non-existent, and 100% being overwhelming.
Write down, as closely as you can describe, any thoughts you have about and/or because of this situation in the left-hand column. Include in parentheses the intensity with which you believe in this thought from 0-100%, with 0% being not at all, and 100% being completely. In the middle column, try to identify what, if any, cognitive distortions are represented in this thought, using the list at the bottom of the form. In the right-hand column, try to replace this thought with a new, more rational, more adaptive thought. Include in parentheses the intensity with which you believe in this new thought from 0-100%, with 0% being not at all, and 100% being completely.
Re-name the emotions that you're feeling towards and/or because of this situation in the left-hand column. Rate the intensity of these emotions as you now feel them, now that you've finished the previous parts of the form, in the right-hand column from 0-100%, with 0% being non-existent, and 100% being overwhelming.
Do you have any further thoughts on this situation, now that you've you have evaluated your initial thoughts and compared your emotions before and after?:
List of Cognitive Distortions
(As taken from: http://en.wikipedia.org/wiki/Cognitive_distortions)
- All-or-nothing thinking - Thinking of things in absolute terms, like "always", "every" or "never". Few aspects of human behavior are so absolute.
- Overgeneralization - Taking isolated cases and using them to make wide generalizations.
- Mental filter - Focusing exclusively on certain, usually negative or upsetting, aspects of something while ignoring the rest, like a tiny imperfection in a piece of clothing.
- Disqualifying the positive - Continually "shooting down" positive experiences for arbitrary, ad hoc reasons.
- Jumping to conclusions - Assuming something negative where there is no evidence to support it. Two specific subtypes are also identified:
- Mind reading - Assuming the intentions of others.
- Fortune telling - Predicting how things will turn before they happen.
- Magnification and Minimization - Inappropriately understating or exaggerating the way people or situations truly are. Often the positive characteristics of other people are exaggerated and negative characteristics are understated. There is one subtype of magnification:
- Catastrophizing - Focusing on the worst possible outcome, however unlikely, or thinking that a situation is unbearable or impossible when it is really just uncomfortable.
- Emotional reasoning - Making decisions and arguments based on how you feel rather than objective reality.
- Making should statements - Concentrating on what you think "should" or ought to be rather than the actual situation you are faced with, or having rigid rules which you think should always apply no matter what the circumstances are. Albert Ellis' termed this "Musterbation".
- Labeling - Explaining behaviors or events, merely by naming them; related to overgeneralization. Rather than describing the specific behavior, you assign a label to someone or yourself that puts them in absolute and unalterable terms.
- Personalization - Assuming you or others directly caused things when that may not have been the case. When applied to others this is an example of blame.
This is for my use, and everyone else's--gank at will, people. If you want, you can credit me as Infinity at o0famous_amos0o. If not, fine. Not like I have a monopoly on this sort of thing; I just cobbled it together. Anyway, enjoy! ♥