Mood Diary

You may find it useful to use a mood dairy. Each day, estimate how you have been feeling on a scale of 0 – 100 per cent.

	Week 1	Week 2	Week 3	Week 4	Week 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Belief Rating Record

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)

Self-Acceptance

Look at yourself in a mirror. Look Straight into your own eyes and then look at you face as a whole. Look at all the bits of you that you do and don’t like. Don’t ignore anything. Take all aspects of yourself in. Say to yourself three times, ‘No matter what my flaws are I accept myself totally and completely’. The more you do this the easier it will get.