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This form is a basic and simple tool for the identification and correction of negative automatic thoughts. First, you should briefly describe the anxiety-inducing event, and then you should input a number of negative thoughts that immediately run through your mind and makes you anxious or reluctant. Finally, suggest corrections for each negative thought respectively. The corrections should be more positive, realistic and rational alternatives to the negative thoughts. If a negative thought, for example, focuses on what might happen, its correction should focus on what will likely happen.

It is recommended to save the results, look back at them after the event has passed, and see just how justified and realistic were the negative thoughts compared to their corrections.

This form is just an example of a certain format. Anyone can execute the same process with just a pen and paper. If you still like to submit the results, you will get a neat table with all the data you've submitted, which you can print and save to your computer. Those who wish to share the results with all other users - that possibly face the same difficulties like they do - can check the option that reads "Anonymously share results with others". If you do so, the results will appear on this page.

Describe an event: Try to be objective as much as possible. Example: Calling Kate, the girl who gave me her phone number a few days ago.
Automatic Negative Thoughts:


It is recommended to add what feelings (anxiety, stress, anger, etc.) these thoughts are actually provoking, and how severely.
Examples: "I will stutter, and she will lose interest in me (anxiety 80%, anger 20%)", "It will hurt me", "I don't like being there".
Corrections:


Make the corrections believable
e.g. "They have no reason to laugh at me", "It never hurt anyone before", "If it happens, so what? I can handle it!"
You can also add what feelings you think these corrected thoughts can provoke in you.

Anonymously share results with others.


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