Health Anxiety Thought Record - Getselfhelp



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|Situation |Trigger for Anxiety about |Emotion/s |Unhelpful Thoughts or Images |Response to Thought |Outcome |

| |Health |Note type of emotion (sad, |Write most unhelpful or distressing |What did you do? |Describe emotion (one word) |

|What was happening? Who with? |Physical symptom? Thought? |anxious, angry etc) |thought or image |What would be a rational & more balanced |Re-rate intensity of emotion 0-100% |

|Where? |Hearing about illness? | | |perspective? | |

|When? | |Rate intensity of emotion |How much do you believe that thought? |Is there another way of looking at this? |What was helpful? |

|What were you doing? | |(0-100%) |0-100% |How much do you believe this different perspective?| |

| | | | |0-100% | |

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| | | |What did that mean about your health? |Is this fact or opinion? | |

| | | |What’s the worst thing about that – the |What would someone else make of this? What advice | |

| | | |worst thing that could happen? |would I give a friend? Is my reaction in |What are the consequences of acting |

| | | | |proportion? Is the problem that I’m seriously ill |this way? What will help most? What |

| | | | |- or is it my belief that I’m seriously ill that is|would be the best thing to do for me, |

| | | | |causing physical symptoms of anxiety? |and for this situation? |

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