Start with: “The automatic thought I’ve identified is ___________.”  Then: question:

1. What is the evidence that supports this idea? What is the evidence against?
2. Is there an alternative explanation or viewpoint?
3. What is the worst that could happen? (And then: If it did, how could I cope? What is the best that could happen?  What is the most realistic?)
4. What is the effect of my believing this automatic thought…and what could be the effect of changing my thinking?
5. What would I tell ________ if he/she were in the same situation?
6. What could/should I do? (Problem-solve, or devise an adaptive response…)

______

For future application and skill development, memorize these as:

1. 1. WHAT’S THE EVIDENCE (+/-)…
   2. WHAT’S AN ALTERNATIVE…
   3. WHAT’S THE WORST…
   4. WHAT’S THE EFFECT…
   5. WHAT WOULD I TELL _____ IF THEY…
   6. WHAT TO DO NOW IS…