CBT daily practice

Thoughts/feelings awareness log:
I felt happy because I thought:
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I felt sad because I thought:
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I felt angry because I thought:
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I felt fear because I thought:
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I felt disgust because I thought:
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List at least 5 things that you want, and the hidden emotional need behind the obvious desire.
1.
2.
3.
4.
5.

If you are crabby or out-of-sorts, it may help you to list as many forks as you can, to see which ones are the easiest to un-stick.
I am upset about _____, _____, and _____.
I am irritated about _____, _____, and _____.
I am sad about _____, _____, and _____.
I feel guilty about _____, _____, and _____.
I feel bored or stressed about _____, _____, and _____.
Think for a few minutes about which of these things would be the easiest or most energy efficient to fix. If it is a good day and you feel up to the challenge, you can pick something harder!

Ongoing evidence log:
I did _____ and experienced _____ which supports the healthy belief that _____.


Cheat sheet for naming feelings: