Challenging Negative Thinking

Here is a worksheet that I put together that has great usefulness in actually challenging negative thinking, core beliefs and schemas.

 

List the unhelpful thought. It could be a core belief or just a negative automatic thought.

 

List the evidence that contradicts the thought

 

 

Identify thinking errors; Are you catastrophizing? Using black or white thinking? Filtering? OverGeneralizing?

 

 

What are the Pros and Cons of thinking this way? What are the Benefits and Costs?

 

 

 

What will you think of this in 6 months time? 6 years time? 27 years from now how do you want to have reacted?

 

 

Can you reframe the thought about the situation? Is there another way of looking at the situation?

 

 

 

Write down the new balanced thought.