CBT: examining your thoughts · worksheet 63
When a thought makes you suffer, you can question it like a curious investigator. These questions help you see the situation from other angles.
Before you start
- What it is for: To look at a difficult thought from several angles instead of taking it as the truth.
- About 10 minutes, with a thought that makes you feel bad.
- These are questions for examining a thought, as a good detective would: not to convince yourself, but to see more clearly.
- You don’t need to use them all: one or two that work for you are enough.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Notice which questions help you most: they are your personal tools. If the thought still has some force, that’s fine: what matters is having opened up other possibilities.
If you find it hard
If you feel you are arguing with yourself, change the tone: imagine you are asking a friend these questions.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a list of questions (Socratic dialogue) for examining a thought openly and finding a broader perspective.
A complement to the thought record; people who “can’t” find an alternative thought. Duration: 10 min.
References
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
