Thought Restructuring Sheet
The Thought Restructuring Sheet is a useful that aids in regulating our emotions and decreasing our tendency to base our reasoning on our emotions. The Thought Restructuring Sheet consists of seven columns.
Invariably, over time, this exercise reshapes our experience of the events that trigger our insecurities and allows us to regain emotional regulation of them, allowing us to effectively address our inadequacies. They are as follows:
Column 1: Triggering Event - What, Where, When, With Whom, and How.
Column 2: Rating emotions and Feelings - Scale 0-100%.
Column 3: Negative Thoughts - Disturbance, Meaning, and Response.
Column 4: Evidence that supports the thought.
Column 5: Evidence against the negative thoughts - Reframe opinions as facts.
Column 6: New thought - Realistic and Balanced - Activates Critical Thinking.
Column 7: Rerate emotions and feelings - Rerate Emotions and Plan More Effective Response.