CBT post: Communication and the Historical Evidence Log - template

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The following questions may help you reflect back on different periods of your life to uncover the experiences you counted as evidence to support your unhealthy beliefs. You may want to ask a therapist or trusted friend for assistance to get the most out of this tool. Sometimes we discount our own pain when telling stories, but our friends who don't have the same perspective remember how messed up that story sounded.

Before I believed it, the first time I remember ever thinking _____ was _____.
The people in my life who influenced me to feel that way were:
Family members: _____
Friends/Peers: _____
Other significant people: _____
Experiences during my elementary school years: _____
Experiences during junior high: _____
Experiences during high school: _____
Experiences during college/young adulthood: _____.
Significant experiences since then: _____

Pick the two most troublesome beliefs from the previous exercise, or the two that you believe the most strongly to journal about.