Write down your intrusive thoughts. Identify the cognitive distortions in them. Write the statements that are cognitively restructured more adaptively, as shown in the examples.
| Sr. No. | Intrusive Thought | Cognitive Distortion | Cognitive Restructuring |
| A | My thoughts should be good all the time, I should have no bad thoughts at all | Black or White Thinking | No one is perfect, including me. It is okay for me to have bad thoughts sometimes. |
| B | I think that I am a horrible person | Emotional Reasoning | I have sufficient evidence to show that I am not a horrible person. I will choose to look at the facts instead of my feelings. |
| C | I should always be able to control my anger | Shoulds | It is not possible to never feel angry. I can get angry too. |
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