Over the past few weeks, we’ve been looking at thinking traps. Hopefully, by this point, you now understand what they are and how they happen, and you’ve also been able to identify the specific thinking traps that you might fall into when you’re stressed about something.
In simple terms, the way to overcome and get out of these thinking traps or unhelpful thinking patterns is by recognising what you’re doing and then reframing the thought to get a better, more realistic perspective.
In the previous two posts, I’ve given you specific questions to ask yourself to help this process in relation to each of the thinking traps. But there’s also a very helpful tool that takes you through the reframing process in more detail…
It’s a tool that’s commonly used in cognitive behavioural therapy and it’s called a Thought Record Sheet.
A Thought Record Sheet is used to identify and analyse negative or irrational thoughts. It consists of several columns that help a person recognise the triggers, thoughts, emotions, and beliefs associated with the specific situation or event.
By filling out the sheet, you can become more aware of your thought patterns and evaluate the evidence supporting or contradicting your thoughts. This process promotes cognitive restructuring (aka reframing), where you can challenge and replace negative thoughts with more balanced and realistic ones.
I often provide my private clients with a Thought Record Sheet if they are struggling to get perspective on something and going to worst-case scenario thoughts. I have also used a thought record sheet many times myself when I recognise my thinking is out of proportion and that I need some help to feel less stressed about something in particular.
To download my free PDF Thought Record Sheet Template:
Use this whenever you feel stressed or anxious about something. You can fill this in online as it has text boxes for your answers, or you can print it out and fill it in by hand. The sheet has prompts and questions at the bottom of each column to help you work through the sheet correctly and is most effective when you are using it to work on a specific worry or concern.
I can almost promise you that you will feel better every single time you use one of these. You may not completely remove the original stress or anxiety, but you should have reduced the intensity of the feelings through the process of finding a more balanced perspective.
With regular use, Thought Record Sheets are hugely valuable for fostering self-reflection, enhancing emotional well-being, and developing healthier thinking patterns.
If you’re going through a challenging situation or a distressing time in your life, I suggest printing a few out at a time so you can grab one and use it whenever you need to. If you can’t fill it in on the screen and you don’t have easy access to a printer, then you can simply draw out the columns on a piece of paper and work through the sheet that way.
Kate x
And, remember, if you’re struggling with any of these issues I talk about here please reach out and get intouch for a complimentary consultation where we can discuss your situation and how I might be able to help you.
