Below is a cognitive worksheet I use for myself to combat negative reactions and feelings, and reactions that just didn't feel like me. We are so quick to label specific actions as bad, not good enough, etc. but we often don't go any further than that. I'm so grateful to have found the worksheet below and urge anyone struggling with overwhelming and recurring negative thoughts and feelings to give it a try. It gives you a way out - beyond identifying what doesn't work - to find a more positive or at least appropriate perspective. The main tip I'd pass on here about cognitive work is that it does take time. Making a habit of healing and sticking to whatever exercise helps you is crucial. Eventually the patterns will become apparent and you will better understand what triggers you. When this understanding occurs, it's easier to know what areas to focus on in therapy or self guided healing to better release the core issues.

Now, Here's The Worksheet!

Thought Processes Worksheet

1. What's The Situation?

2. What Are my Automatic Thoughts In or Leading up to the Situation?

3. What tells me the thought has a valid case?

4. What makes me think maybe the thoughts are misled?

5. What might be another way to look at this?

6. What's the worst that could really happen? What's the best?

7. What could happen if I accept the thought?

8. What could happen if I reject the thought and accept an alternate?

9. If this was someone else, what advice would I give?

10. What three things would benefit me right now?

*I usually conclude the worksheet by choosing an affirmation to help me remember or trust myself to remember any alternative reactions I might want to embrace next time a similar situation arises.

I first started cognitive behavioral therapy with a counselor who was able to answer my questions about situations, automatic thoughts, etc. I want to emphasize the benefits of whole body wellness. I've overcome some pretty sticky thoughts and I wish I could say it was as simple as filling out a worksheet but exercise, nutrition, learning how to relax my body (through hypnotherapy) and various other writing exercises over a period of time are altogether what has kept me in recovery. Most of all the decision to get well and turn my life was key.

If you have any questions with or would like to share your stories, please feel free to comment or send me a link. I'm always learning new things through doing this exercise. It takes practice and patience. Be good to yourself. It is absolutely possible to change old patterns of behavior and habitual addictive thoughts.