Module 5

TRY OUT A DIARY TO CHALLENGE THOUGHTS

Follow the steps below to challenge your thinking by seeing it from a different view: (PS: it doesn’t have to be perfect, and it’s normal to find it difficult the first time you do it!)

  1. Think of a time recently when you had some strong feelings.

  2. Follow the steps to challenge your thinking; can you see it from a different view?

Tip: If you are finding it hard, try and think about what a friend would say if you told them the thought, reflect on what would be a more kind or compassionate way to talk to yourself.

If you’re struggling to identify your feelings check out this feelings wheel, and remember there is no wrong or right way to feel.

1) Event: What was the event, situation, thought, image or memory?
2) Beliefs: What went through my mind? What does it say about me as a person? Am I using unhelpful thinking styles e.g. all or nothing thinking, overgeneralising, should statements? Rate how strongly I believe each thought 0-100%.
3) Feelings: What was I feeling? (Use the circle of feelings, and you can have more than one feeling). Rate how strongly you feel it 0-100%.
4) Challenge the thought: What would a friend say? Is there another way of viewing this thought?
5) Result: How do you feel now? Rate how strong your feelings are now 0-100%.

 
 

Download a blank worksheet here.

What did you discover after challenging your thoughts?

You may find the first time to be quite difficult. This is completely normal: If you have been thinking in a way for a long time, it can be difficult to change at the start. Once you have had a little practice, it gets much easier.

 

  • The key is writing (or typing on your phone!) the thoughts out, rather than trying to challenge them in your head, and to keep practising. 

  • Try completing 2 or 3 diaries when some strong feelings come up in the next week.

  • You will probably notice that the same unhelpful thinking styles come up each time. This is useful, as you can start to come up with helpful options that will apply in more than one area of your life.

Also don’t forget the experiments worksheet which you can access here to challenge thoughts.

“Remember, the journey towards changing your thinking takes time and effort, but every step forward counts towards improving your well-being.”
— Project Sail Youth Advisory Committee
 

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