Get 7 Column Thought Record

The 7 Column Thought Record is a valuable tool for individuals seeking to understand and manage their thoughts and emotions. This guide provides clear instructions on how to effectively complete the record online, enabling users to document and reflect on their experiences thoughtfully.

Follow the steps to complete your 7 Column Thought Record

1. Click ‘Get Form’ button to obtain the form and open it in the editor.
2. Begin with the 'Situation / Trigger' column. Describe the specific situation or event that triggered your feelings. Aim for clarity in your explanation.
3. Move to the 'Feelings' section. List the emotions you experienced during the situation and rate their intensity on a scale from 0 to 100%.
4. In the 'Body sensations' field, note any physical sensations you noticed in your body at the time of the event. Be specific about where you felt these sensations.
5. For the 'Unhelpful Thoughts / Images' column, document what went through your mind, including any negative thoughts or images that arose in response to the situation.
6. In the next section, outline the 'Facts that support the unhelpful thought'. List any evidence or occurrences that make you believe the unhelpful thoughts are true.
7. Then, fill in 'Facts that provide evidence against the unhelpful thought'. Consider any facts or perspectives that challenge or refute the unhelpful thoughts.
8. In the 'Alternative, more realistic and balanced perspective' section, express what someone else might say about your situation. Reflect on alternative viewpoints and advice you would offer another person.
9. Return to the 'Outcome' column. Re-rate your emotions after considering the information you entered. Reflect on what you are feeling now and identify potential actions that could lead to a more effective response.
10. Once you have completed all columns, you can save your changes, download, print, or share your 7 Column Thought Record as needed.

Start filling out your 7 Column Thought Record online today for greater self-awareness.