Testing Your Thoughts

·         What is the situation?____________________________________________________________

·         What am I thinking or imagining?___________________________________________________

·         How much do I believe it?       A little       medium         a lot                (rate 0-100:__________)

·         How does that thought make me feel?    Mad      sad    nervous      other___________________

·         How strong is the feeling?      A little strong       medium        very strong    (rate 0-100:_________)

·         What makes me think the thought is true?____________________________________________

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·         What makes me think the thought is not true or not completely true?______________________

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·         What’s another way to look at this?_________________________________________________

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·         What’s the worst that could happen?  Would I still live through it?________________________

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·         What’s the best that could happen?_________________________________________________

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·         What will probably happen?_______________________________________________________

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·         What will happen if I keep telling myself the same thoughts?_____________________________

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·         What could happen if I changed my thinking about this?_________________________________

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·         What could I tell my friend if this happened to him or her?_______________________________

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·         What should I do for myself now (positive coping skills)?________________________________

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·         How much do I believe the negative thought now?    Alittle     Medium      A lot     (rate 0-100___)

·         How strong is my negative feeling now?   A little strong     Medium    Very strong  (rate 0-100___)

Adopted by Beck (1996)