Where were you, what where you doing, what do you want to review? If this is for the future what do you want to do?

What were your feelings/emotions? If this is for a future event – how do you think you will feel?

Rate *SUDS level

Score 0 – 10

What were/are your ** negative thoughts? (automatic, unhelpful, involuntary, distorted, reasonable?) About your concerns?

Is there any past evidence that supports your thoughts?

Is there any past evidence that does not support your thoughts?

What was the worst thing that could have happened?

What is the worst thing in the future that might happen?

What was the best thing that could have happened?

What is the best thing in the future that might happen?

Now rethink it – what is an alternative more balanced thought for you to consider about what you did or what you want to do?

After you have done this exercise or after you did what you wanted to do in the future – what ***unhelpful thinking styles or cognitive distortions were you using? How can you think about this differently now?

After you have done this exercise or after you did what you wanted to do in the future – how are you feeling now? What emotions are you now having about this experience/situation? Do you feel better?

Rate *SUDS level

Score 0 – 10