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Click ‘Get Form’ to open the Automatic Thought document in the editor.
Begin by filling out the 'Situation' section. Describe who you were with, what you were doing, when, and where this situation occurred.
In the 'Automatic Thought' field, write down what went through your mind just before you felt a certain way. Consider any fears about what might happen next.
Next, move to the 'Mood/Emotion' section. Describe each mood you felt at that time in one word and rate it on a scale from 0 to 100.
For 'Evidence for the Thought', list any supporting evidence for your automatic thought. Then, in 'Evidence Against the Thought', think critically and provide evidence that contradicts it.
In the 'Alternative Thought' section, jot down any alternative thoughts you have and rate how much you believe each one on a scale from 0 to 100.
Finally, assess how much you now believe the automatic thought and describe your current emotions and planned actions moving forward.

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