Thought Record - OCD



| | | | | |What’s the outcome? |

|Situation |Emotion/s |Initial thought, image, doub, feeling,|Alternative response |What did I do? | |

|& Trigger |Rate 0 – 100% |worry | | |What could I do or have done instead? |

| | | |What would be a healthier more balanced |How long for? |Defusion technique? |

| |Physical Sensations? |Meaning of the initial thought or |perspective? | |What’s the best response? |

| | |image. | |How many times? |Re-rate Emotion |

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| | |What might happen? | | | |

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| | | |STOPP! Take a breath…. | | |

| | | |Is this fact or opinion? | | |

| | | |Am I assuming I will be responsible for | |What helped or would have been helpful? |

| | |What went through my mind? What |this worst possible event? | | |

| | |disturbed me? |What would someone else say about this | |What could I do differently? What would be |

| | | |situation? | |more effective? |

| |What emotion did I feel |What did it mean that I had that |What’s the bigger picture? | | |

|What happened? |at that time? What |thought or image? |Is there another way of seeing it? | |Act wisely. Consider my goals. |

|Where? When? |else? How intense was |What am I responding to? What’s the |What advice would I give someone else? | | |

|Who with? How? |it? |worst that could happen? |Is my reaction in proportion to the actual | |What will be most helpful for me or the |

| | |What’s the worst thing about that? |event? | |situation? |

|What did I notice? What did I |What did I feel in my | | |What did I feel like doing but didn’t? |What will the consequences be? |

|react to? |body? | | |What did I do instead? | |

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