What Is The Automatic Thought Tracker?
Our minds are constantly buzzing with thoughts. Some are fleeting and benign, while others can deeply affect our mood and actions.
The Automatic Thought Tracker is a tool designed to help you unpack these thoughts, understand the emotions they trigger, and respond to them in a kinder and more constructive way. By breaking down your thoughts, you can gain insight into patterns that may be contributing to stress or anxiety, and work towards a healthier mental space.
Here's How It Works:
This exercise walks you through a series of reflections to help you dissect and understand a particular thought:
- Date/Time: Mark when the thought occurred, just like making an entry in a diary.
- What Happened?: Reflect on the event or trigger that led to this thought. Was it a comment, an action, or something else entirely?
- Your Instant Thought: Capture that immediate reaction or feeling. What was your brain's first response?
- How Did You Feel?: Recognise the emotions that this thought evoked in you.
- Your Reaction: How did this thought influence your behaviour? Did it lead to an action or a decision?
- A Kinder Response: Contemplate a more understanding and compassionate way to respond to this thought, grounding yourself in positivity and self-love.
By the end, you'll have a clearer picture of the thought's journey and its impact on you. Let's dive in and get to know your thoughts better!
Date/Time
First, let's note down when this thought came to you. Just like marking a diary entry!
What Happened?
Now, think about what was going on when this thought popped in. Maybe it was an event or something someone said?
Your Instant Thought
What was that sneaky thought that crossed your mind? Let's bring it out into the open.
How Did You Feel?
Thoughts stir up feelings. How did this particular thought make you feel? It's okay, you can tell us.
Your Reaction
How did you react to this thought? Did you do something, or avoid doing something?
A Kinder Response
Now, let's ponder a bit. How could we respond to this thought in a more understanding and kinder way?
Well done! By taking a moment to reflect on these thoughts, you're already making progress in understanding yourself better. Remember, it's all part of the journey.
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