It's not the truth, it's just a thought... Tackling negative thought processes.
1. Situation
Where? When? Who with? What happened? How?
My future employment situation
Thoughts & Images
What went through my mind at that time? What disturbed me? If I had those thoughts/images/memories - what did that say about me or the situation?
I will never get a job that fulfills me and that uses my skills. I've ruined my chance for a career that I want. People won't want to employ me. It's a mess and hopeless.
It must be in the forefront of my mind as it takes a lot for me to lose hope. I'm usually very positive
Mood/Emotions
What emotion did i feel at the time? What else? How intense was the feeling (0-100%)
Deep sadness and shame for my actions. 70%
Behaviours/What I did or didn't do
What helped me cope/get through it? What didn't I do or what did I avoid doing? What automatic reactions did I have? What would other people have seen me doing?
Tried to be pragmatic and concentrate on tackling the challenges in front of me now - getting moved into my flat, making that transition. Parking those challenges for another day. Went back to recognising that those thought were just that - thoughts. Also spent some time looking online looking at support services for people with criminal records. Planned to speak to social worker about it at next meeting.
Body/Physical sensations
What did I notice in my body? What did I feel? Where did I feel it?
Just the usual anxious butterflies feeling in my stomach. Also thick/clouded feeling in my head which makes me feel depressed.
1. Situation
Where? When? Who with? What happened? How?
Thoughts & Images
What went through my mind at that time? What disturbed me? If I had those thoughts/images/memories - what did that say about me or the situation?
Mood/Emotions
What emotion did i feel at the time? What else? How intense was the feeling (0-100%)
Behaviours/What I did or didn't do
What helped me cope/get through it? What didn't I do or what did I avoid doing? What automatic reactions did I have? What would other people have seen me doing?
Body/Physical sensations
What did I notice in my body? What did I feel? Where did I feel it?
Situation
Where? When? Who with? What happened? How?
Thoughts & Images
What went through my mind at that time? What disturbed me? If I had those thoughts/images/memories - what did that say about me or the situation?
Mood/Emotions
What emotion did i feel at the time? What else? How intense was the feeling (0-100%)
Behaviours/What I did or didn't do
What helped me cope/get through it? What didn't I do or what did I avoid doing? What automatic reactions did I have? What would other people have seen me doing?
Body/Physical sensations
What did I notice in my body? What did I feel? Where did I feel it?
Situation
Where? When? Who with? What happened? How?
Thoughts & Images
What went through my mind at that time? What disturbed me? If I had those thoughts/images/memories - what did that say about me or the situation?
Mood/Emotions
What emotion did i feel at the time? What else? How intense was the feeling (0-100%)
Behaviours/What I did or didn't do
What helped me cope/get through it? What didn't I do or what did I avoid doing? What automatic reactions did I have? What would other people have seen me doing?
Body/Physical sensations
What did I notice in my body? What did I feel? Where did I feel it?