Thoughts and anxiety

Thought challenging

Guidelines for challenging thoughts:

In order to challenge your negative and biased thinking, the next time that you identify one of these  thoughts, ask yourselves the following questions:


Stage 1

  • Where were you or what were you doing when you recognized a change in your emotion?

  • What were you feeling?

  • What were you thinking?

  • Which type of biased thinking occurred?

  • Rate the degree to which you believe the thought was correct (between 0 and 100).

 Stage 2

  • What evidence do you have that supports the biased thought?

  • What evidence do you have that contradicts this thought?

  • Is there an alternative explanation?

  Stage 3

  • What is the worst thing that could happen?

  • Could I cope with that?

  • What is the best thing that could happen?

  • What is the most likely result?

 Stage 4

  • How am I influenced by believing my biased thought?

  • How might I be influenced by a change in my thinking?

Stage 5

  • What should I do about it?

Stage 6

  • What would I advise___________ (a friend) to do in this situation?

Stage 7

Rate the degree to which you now believe your thought is correct (between 0 and 100).

📥 For practice pages, click here

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