Automatic Thought Record printable pdf download

Automatic Thought Record

AUTOMATIC THOUGHT RECORD

When you notice your mood getting worse, ask yourself, “What’s going through my mind right now?” As soon as possible, fill in the table below.

Date,

Situation

Automatic Thoughts (ATs)

Emotion/s

Adaptive Response

Outcome

Time

• What led to the unpleasant

• What thought/s or image/s went

• What emotion/s did

• Which thinking styles did you

• How much do you

emotion?

through your mind?

you feel at the time?

engage in?

now believe your

• What distressing physical

• How much did you believe the

• How intense was the

• Use questions below to respond

ATs (0-100%)?

sensations did you have?

thought at the time (0-100%)?

emotion (0-100%)?

to the automatic thoughts/s.

• What emotion/s do

• How much do you believe each

you now feel? At

response (0-100%)?

what intensity?

Questions to compose an Adaptive Response: (1) What is the evidence that the automatic thought is true? Not true? (2) Is there an alternative

explanation? (3) What’s the worst that could happen? What’s the best that could happen? What’s the most realistic outcome? (4) If a friend were in

this situation and had this thought, what would I tell him/her?

Automatic Thought Record