Keep clear on the progress you are making towards you goals by checking your belief and commitment to you new thoughts and feelings.
On your record sheet, keep a check on how your belief in your thoughts is changing. To do this, it is useful to rate how strongly your believe a particular with 0 equalling ‘no belief’ and 10 equalling ‘I totally believe this thought’.
| Activating event you experienced about which you had a negative feeling. What I was aware of | Irrational belief or irrational evaluation you had about this activating event What I thought | Rate belief in automatic thoughts. (0-10) | Effective new thinking or answer – the result of challenging your original irrational belief. | Re-rate belief in negative automatic thoughts (0-10) | Finally, rate belief in effective new thinking. (0-10) |
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