TRY OUT A DIARY TO CHALLENGE THOUGHTS
Follow the steps below to challenge your thinking by seeing it from a different view: (PS: it doesn’t have to be perfect, and it’s normal to find it difficult the first time you do it!)
Think of a time recently when you had some strong feelings.
Follow the steps to challenge your thinking; can you see it from a different view?
Tip: If you are finding it hard, try and think about what a friend would say if you told them the thought, reflect on what would be a more kind or compassionate way to talk to yourself.
If you’re struggling to identify your feelings check out this feelings wheel, and remember there is no wrong or right way to feel.
| 1) Event: What was the event, situation, thought, image or memory? |
| 2) Beliefs: What went through my mind? What does it say about me as a person? Am I using unhelpful thinking styles e.g. all or nothing thinking, overgeneralising, should statements? Rate how strongly I believe each thought 0-100%. |
| 3) Feelings: What was I feeling? (Use the circle of feelings, and you can have more than one feeling). Rate how strongly you feel it 0-100%. |
| 4) Challenge the thought: What would a friend say? Is there another way of viewing this thought? |
| 5) Result: How do you feel now? Rate how strong your feelings are now 0-100%. |
Download a blank worksheet here.
What did you discover after challenging your thoughts?
You may find the first time to be quite difficult. This is completely normal. Once you have a little practice, it gets much easier.
The key is writing (or typing on your phone!) the thoughts out, rather than trying to challenge them in your head, and to keep practising.
Try completing 1 or 2 diaries when some strong feelings come up in the next week.
Also don’t forget to try experiments to challenge thoughts.
“Remember, the journey towards changing your thinking takes time and effort, but every step forward counts towards improving your well-being.”
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