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Cognitive-Behavioral Therapy Workshop
-About Change
-Common Obstacles
-CBT Overview
-CBT Principles in Action
-Thoughts Cause Feelings
-Automatic Thoughts
-Unrealistic Thoughts
-Depression Affects Thinking
-Thinking Styles
-Thinking Styles Example
-Summary of Principles
-Keeping an Automatic Thought Record
-Thoughts and Feelings
-Step #1: Record Info
-Step #2: Rate Info
-Step #3: Respond to Info
-Helen's Responses
-Step #4: Get Results
-Appropriate Expectations

For Download
-Thinking Styles List
-Automatic Thought Record
-Strategies for Balanced Thinking
-Mood Chart

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Cognitive-Behavioral Therapy Workshop

Download Tools from the Workshop

Thinking Styles List
How we think about things can be subtle yet very powerful in causing us to experience needless emotional distress. Interestingly, the more distressed we become, the more our thinking can become narrowed and focused, making it difficult to think in balanced ways. Many times, simply identifying which Thinking Style/s we are using can be very liberating, allowing us to break free from narrowed, unhealthy thinking patterns.

Download a copy of the Thinking Styles List as a .pdf file.

Automatic Thought Record
An important part of CBT is keeping Automatic Thought Records. An Automatic Thought record is a one-page chart that allows you to capture key pieces of information to which you can apply CBT strategies. The purpose of keeping this record is to help you catch your automatic thoughts, recognize the feelings that go along with them, and work on balancing out your thinking towards modifying your mood.

Download a copy of an Automatic Thought Record as a .pdf file.

Strategies for Balanced Thinking
Strategies for Balanced Thinking are powerful CBT strategies for modifying thoughts that cause us distress. When you use your own Automatic Thought Record and try out these strategies, you should refrain from trying to move through them too quickly. It is best to sit with each strategy for several minutes until you truly exhaust all possibilities. It can be useful if you have someone who can help you brainstorm responses to your thoughts using these strategies.

Download a copy of the Strategies for Balanced Thinking as a .pdf file.

Daily Mood Chart
This mood chart will help you keep track of important factors in your life so that you can monitor your progress with doing things that might help improve your mood. Compare your charts from week to week. Remember that progress might be slow, but thatís okay! You can do it!

Download a copy of the Daily Mood Chart as a .pdf file.



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This page was last updated on June 23, 2010

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