Daily Mood Log Template Page 2

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Daily Mood Log
Automatic Thoughts
Distortions
Rational Response
Step Four: Outcome – Re-rate your belief in each Automatic Thought from 0-100 and
put a check in the box that describes how you feel now.
[ ] not at all better
[ ] somewhat better
[ ] Quite a bit better
[ ] a lot better
Checklist of Cognitive Distortions:
1. All or Nothing Thinking: You look at things in absolute, black-and-white categories.
2. Overgeneralization: You view a negative event as a never-ending pattern of defeat.
3. Mental Filter: You dwell on the negatives and ignore the positives.
4. Discounting the Positives: You insist that your accomplishments or positive qualities “don’t count.”
5. Jumping to Conclusions: (A) Mind Reading: You assume that people are reacting negatively to you when there’s
no definite evidence for this; (B) Fortune Telling: You arbitrarily predict that things will turn out badly.
6. Magnification or Minimization: You blow things way up out of proportion or you shrink their importance
inappropriately.
7. Emotional Reasoning: You reason from how you feel: “I feel like an idiot, so I really must be one.” Or “I don’t
feel like doing this, so I’ll put it off.”
8. Should Statements: You criticize yourself or other people with “should’s” or “shouldn’t’s.” “Must’s,” “ought’s,”
“have to’s” are similar offenders.
9. Labeling: You identify with your shortcomings. Instead of saying, “I made a mistake,” you tell yourself, “I’m a
jerk,” or “a fool,” or “a loser.”
10. Personalization and Blame: you blame yourself for something you weren’t entirely responsible for, or you blame
other people and overlook ways that your own attitudes and behavior might contribute to a problem.

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