When I experience an unpleasant/unwanted thought:
1=Never‚ 2= Sometimes‚ 3= Often‚ 4= Almost always
- I call to mind positive images instead
- I tell myself not to be so stupid
- I focus on the thought
- I replace the thought with a more trivial bad thought
- I don’t talk about the thought to anyone
- I punish myself for thinking the thought
- I dwell on other worries
- I keep the thought to myself
- I occupy myself with work instead
- I challenge the thought’s validity
- I get angry at myself for having the thought
- I avoid discussing the thought
- I shout at myself for having the thought
- I analyse the thought rationally
- I slap or pinch myself to stop the thought
- I think pleasant thoughts instead
- I find out how my friends deal with these thoughts
- I worry about more minor things instead
- I do something that I enjoy
- I try to reinterpret the thought
- I think about something else
- I think more about the more minor problems I have
- I try a different way of thinking about it
- I think about past worries instead
- I ask my friends if they have similar thoughts
- I focus on different negative thoughts
- I question the reasons for having the thought
- I tell myself that something bad will happen if I think the thought
- I talk to a friend about the thought
- I keep myself busy
http://onlinelibrary.wiley.com/doi/10.1002/9780470713662.app5/pdf
http://bmo.sagepub.com/content/23/4/526.short
Wells‚ A. (1997). Cognitive therapy of anxiety disorders: A practice manual and conceptual guide. Chichester: Wiley.