Get Use This Template To Identify And Alter The Relationship Between Difficult Situations, Negative

This guide provides a detailed overview of how to effectively complete the Use This Template To Identify And Alter The Relationship Between Difficult Situations, Negative. By following these steps, users can gain insights into their emotions and thoughts during challenging situations.

Follow the steps to effectively complete the template and manage negative thoughts.

1. Click the ‘Get Form’ button to obtain the template and access it in your preferred online editor.
2. Begin by filling out the 'Situation / Trigger' section. Describe the specific trigger or circumstance that led to an emotional response. This could also include an initial thought, feeling, or image that comes to mind.
3. In the 'Initial Response' section, identify any negative emotions you experienced in reaction to the situation, along with any physical sensations. Provide a percentage rating (0-100%) to reflect the intensity of these responses.
4. Next, move to the 'Negative Automatic Thought' section. Describe the automatic thoughts that occurred in response to the trigger, which may be tied to underlying assumptions, memories, or beliefs.
5. In 'Supporting Evidence', list any evidence that supports your negative thoughts. This could include past experiences or feelings that reinforce your belief.
6. Conversely, in 'Opposing Evidence', provide evidence that contradicts your negative thoughts. Consider reasons or facts that challenge these automatic thoughts.
7. Formulate a 'Balanced Alternative Thought' that serves as a more helpful or realistic perspective on the situation. This alternative thought should encompass a broader view to counter your initial negative thoughts.
8. Evaluate the 'Outcome' by re-rating your emotions and reactions based on your new perspective, again using the 0-100% scale.
9. Finally, reflect on the insights gained from this exercise. Consider questions such as how your thoughts influence your feelings and actions, and whether these thoughts truly define you. Focus on tolerating uncertainty and shifting attention to more rational and supportive thoughts.
10. Once completed, you can save your changes, download the document, print it for your records, or share it with others who may benefit from this process.

Start utilizing the template online today to better manage your thoughts and emotions in challenging situations.