Assignment #1 (Thought Log)
The purpose of this assignment is to expose you to one of the techniques used in cognitive therapy (30 points).
According to cognitive theory, events in our lives are followed by cognitive appraisals (thoughts). These
thoughts impact our emotional state which then impact future events (see the chart below). Because of this cycle
it is important to monitor ones thoughts and eliminate any thoughts that are negative since they will negatively
impact ones emotional state and actions. This assignment is often given to clients to assist them in becoming
more aware of their negative and automatic thought patterns. Awareness is the first step to changing thought
patters (cognitions) that lead to negative emotions (anxiety and depression). You will be required to complete
the same process a client would be asked to do. You are to become aware of your thoughts and emotions for
the next week. Review the example sheet provided below and then chart at least 3 events and their resulting
thoughts and emotions, etc. over a five day period. You may print out the blank chart provided below or simply
draw your own on some lined paper. You can type it or handwrite it but it needs to be legible. Remember to
focus on your thoughts. The directions then include the following.
1) Print out a copy of the thought log at the end of this document.
2) Maintain a thought log for 5 days.
3) For each of the 5 days you need to record at least 3 events, the resulting thoughts, emotions, actions, and
some alternative or balanced thoughts.
4) Turn the completed log in by the due date.
Event or Situation (anything that occurs in your day that impacts your thoughts and emotions
Thoughts (Auto & Neg)
As we discussed in class many of our thoughts are automatic reactions based on past experiences. Our thoughts
become so automatic that we seldom stop to even consider them. I want you to write down the automatic
thoughts that are negative. This will require you to attend to the thoughts you are having following events in
your day. Sometimes it is easier for individuals to attend to their emotions first and then consider the thoughts
that may be leading to those emotions.
Emotion
Make sure that the emotions you list are actual emotions. If it can’t be described in one word it is probably a
thought and not a feeling. Whenever you say I feel like…. you are describing a thought.
Action
How do you respond to the emotions you are having. Do you withdraw socially? Do you hit something? Do
you scream at someone? Do you avoid? Etc...
Balanced Thought
Take the thought to court. That is, consider if the automatic negative thought is real. Are their alternative
thoughts that you can think to replace the negative automatic thought?
Example of Thought Log
Event Thought Emotion Action Balanced
(Auto & Neg) Thought
Client reported they I am a poor Sad I am afraid to Maybe the client
wanted to discontinue therapist. confront other clients has no more
therapy in session. resources to
I offended them. Guilty continue tx.
I am studying to
I will never be a Hopeless become a plumber I seldom have
good therapist. because I will never clients drop out of
be a good therapist. treatment
Some drop out is
normal.
Maybe they aren’t
ready to change.
My wife didn’t give me She is mad at me. Hurt I work more hours to She was
a hug this morning. avoid being around preoccupied with
She doesn’t love Sad her and feeling getting the
me anymore. rejected. children ready for
school.
Maybe she is Angry I don’t answer her
having an affair. phone calls when I Perhaps she was
am at work. tired.
I am not a good Inadequate
husband. I flirt with other girls She is worried
to see if I still have it. about her sister’s
She doesn’t find me Sad drug addiction.
attractive anymore.
She was worried
about her
morning breath.
Event Thought (Auto & Neg) Emotion Action Balanced Thought