Am I Having Irrational Thoughts Worksheet

[Guest guest]

I have these all the time, and my therapist gave me this great

worksheet. I've been wanting to share this with you guys for months,

and I am finally getting around to it. I hope you find it helpful

when you are feeling overwhelmed with emotions. It won't make them go

away altogether, but it slows them down. (stuff in parenthesis is the

example given on my sheet of how you might answer the questions)

A. Activating Event:

(A friend canceled a date with me.)

B. Rational Ideas:

(I know he's under a lot of time pressure right now. I'll do

something by myself.)

Irrational Ideas:

(I'll feel terribly alone tonight. The emptiness is setting in. He

doesn't really care for me. No one wants to spend time with me. I'm

falling apart.)

C. Consequences of the irrational ideas:

(I was depressed, I was anxious.)

D. Disputing and challenging the irrational ideas:

1. Select the irrational idea:

(I'll feel terribly alone tonight. I am falling apart.)

2. Is there any rational support for this idea?

(No.)

3. What evidence exists for the falseness of the idea?

(Being alone is not as pleasurable as having a date, but I can find

pleasure in an alternative activity. I usually enjoy being alone, and

will tonight as soon as I face the disappointment. I'm mislabelling

frustration and disappointment as " falling apart " .)

4. Does any evidence exist for the truth of the idea?

(No, only that I've talked myself into feeling depressed.)

5. What is the worst thing that can happen to me?

(I could continue to feel disappointed and not find anything really

pleasurable to do tonight.)

6. What good things might occur?

(I might feel more self reliant, and realize that I do have inner

resources.)

E. Alternative thoughts:

(I'm OK. I'll get out my novel. I'll treat myself to a good Chinese

dinner. I'm good at being alone.)

Alternative emotions:

(I feel quiet, a little disappointed, but I'm anticipating a good meal

and a good book.)