Worry Thought Record Sheet
Trigger Situation Emotion Automatic Thought, Worry About Initial Healthier and more Diffusion technique?
(0 – 10) Image, Doubt or Thought/Image balanced perspective
Describe What was going on, Describe what you felt at the Describe your initial thoughts. What did it mean for you to have Consider another perspective. What could you do differently?
where were you, when did it time. What bothered you. that thought or image? What advice would you give to What would be a more effective
happen, who you were with? someone else in this situation? actions?
How intense was the emotion? What is the worst thing that
What did you notice? could happen? What is the worst Consider the Worry Tree. Is this Do what works! Act wisely and
thing about that? situation within your control? considering your goals and
What was your reaction? Can you put this worry aside? values.
If there are things within your Is it within your control to do
control, can you make an action about this situation?
What can you do or think about
in order to focus your attention
on this situation?
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