Get the free Thought Record Sheet (self-compassion)

Thought Record Sheet (self compassion) Triggering events, feelings or imagesWhat, where, when, who with? What actually happened? What was the trigger?www.get.ggUnhelpful thoughts and images (and their

How to fill out thought record sheet self-compassion

How to fill out thought record sheet self-compassion:

1. Start by identifying the situation or event that triggered negative or self-critical thoughts. Write down a brief description of what happened in the first column of the thought record sheet.
2. In the second column, write down the emotions that you experienced in response to the situation. Be honest and specific about how you felt.
3. Move on to the third column and list the automatic thoughts that came to mind during the situation. These are the thoughts that may have fueled your negative emotions.
4. Challenge those automatic thoughts in the fourth column. Look for evidence that supports or contradicts your initial thoughts. Consider alternative perspectives or explanations for the situation.
5. In the fifth column, write down the more balanced or compassionate thoughts that you can adopt instead of the automatic negative thoughts. Focus on self-compassion and kindness towards yourself.
6. Finally, in the last column, rate the intensity of your negative emotions before and after challenging your thoughts. This will help you track your progress and see how your self-compassionate thoughts impact your emotions.

Who needs thought record sheet self-compassion:

1. Individuals dealing with self-critical thoughts: The thought record sheet can be helpful for anyone who struggles with negative self-talk and tends to be self-critical. It provides a structured way to challenge and reframe these thoughts with self-compassion.
2. People with low self-esteem: Those who struggle with low self-esteem can benefit from using a thought record sheet to identify and challenge negative thoughts that contribute to their self-doubt. Self-compassion can help build a more positive self-image.
3. Individuals experiencing stress or anxiety: Stressful situations or anxiety can amplify negative self-talk. Using a thought record sheet with a self-compassion focus can help manage those thoughts and promote a more balanced and compassionate perspective.

Remember, the thought record sheet self-compassion is a tool that can be used by anyone looking to promote self-compassion and challenge negative self-talk. It can be a valuable resource in developing a more compassionate mindset towards oneself.

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