![]() The first step in completing a thought record is to note down some information about the situation or context in which you noticed this change in emotion. Don’t worry if you can’t complete a thought record straight away – but when you complete it later take your time to imagine the incident clearly in your mind as this will help you to recall the details you need. Writing it down quickly ensures that the incident is still fresh in your mind and makes it more likely that you will be able to recall the important details. A sudden shift in your emotions is a sign that you have had a thought about something. The best time to complete a thought record is shortly after you notice a change in how you are feeling. How you felt (emotions and body sensations).The essential parts of a simple thought record are spaces to record information about: Psychology Tools publish many different types of thought record adapted for specific purposes. Psychologists use a tool called a CBT thought record to help their clients to catch their thoughts. Writing it down quickly means that you are less likely to forget or dismiss the thought – many people find it very powerful to see their thoughts written down. Whatever it is that goes through your mind the important thing is to write it down as soon as possible after you notice it. ![]() have a mental image of my face going red and embarrassing myself). Other people notice that their thoughts are in the form of images (e.g. Some people notice that they have a lot of verbal thoughts – these thoughts can be like a little sentence of words in your mind (e.g. “what was going through my mind just then?” The most important question that you can ask yourself is: To ‘catch’ your automatic thoughts you need to start paying attention to what is going through your mind: particularly at times when you notice a change in how you are feeling.
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