When I experience an unpleasant/unwanted thought:

1=Never‚ 2= Sometimes‚ 3= Often‚ 4= Almost always

  1. I call to mind positive images instead
  2. I tell myself not to be so stupid
  3. I focus on the thought
  4. I replace the thought with a more trivial bad thought
  5. I don’t talk about the thought to anyone
  6. I punish myself for thinking the thought
  7. I dwell on other worries
  8. I keep the thought to myself
  9. I occupy myself with work instead
  10. I challenge the thought’s validity
  11. I get angry at myself for ha‎ving the thought
  12. I avoid discussing the thought
  13. I shout at myself for ha‎ving the thought
  14. I analyse the thought rationally
  15. I slap or pinch myself to stop the thought
  16. I think pleasant thoughts instead
  17. I find out how my friends deal with these thoughts
  18. I worry about more minor things instead
  19. I do something that I enjoy
  20. I try to reinterpret the thought
  21. I think about something else
  22. I think more about the more minor problems I have
  23. I try a different way of thinking about it
  24. I think about past worries instead
  25. I ask my friends if they have similar thoughts
  26. I focus on different negative thoughts
  27. I question the reasons for ha‎ving the thought
  28. I tell myself that something bad will happen if I think the thought
  29. I talk to a friend about the thought
  30. I keep myself busy

Wells‚ A. (1997). Cognitive therapy of anxiety disorders: A practice manual and conceptual guide. Chichester: Wiley.