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Recording your thoughts, if you're new to CBT or it's been a while since you practice it, I'd recommend

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taking some time to record your thoughts and their effects before starting to challenge them.

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Don't be surprised, though, if you spontaneously begin to adjust your way of thinking simply by being

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more aware of your thoughts.

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Our minds have an easier time recognizing things that aren't true.

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Once we start to notice the stories we tell ourselves, we usually assume that events cause emotions

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or actions.

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Skipping over the interpretation we meet in CBT, we work to identify the thoughts between an event

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and an emotion or a behavior.

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When Susan had a disappointing performance review, she was aware of event, critical review, emotion,

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sadness.

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But the review didn't have the power to affect her emotionally.

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And instead it was Susan's interpretation of what the review meant that drove her emotional response

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even to critical review thoughts.

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I'm missing everything about emotion, sadness.

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The emotion Susan felt makes perfect sense once we know what her thought where we can also examine the

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link between thoughts and behaviors.

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For example, we might be trying to get out more, but we turned down an invitation to meet up with

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a friend.

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This sequence could like could look like an event invitation to meet with a friend.

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Thoughts?

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I probably have nothing to say.

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Behavior turned down invitation.

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When you encounter emotional challenges over the coming days, use this template to record your thoughts.

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Oh, keep in mind that identifying thoughts takes practice.

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While we can get better at it quickly, there is always room to grow and see what our minds are up to.

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Our thoughts can have even more power when we consider that CBT model of thoughts, feelings and behaviors

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equal that each of these components affects the others.

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Thus, a single negative thought can be amplified because its effects reverberate through our feelings

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and behaviors.