A Thought Replacement Exercise – a CBT worksheet/handout

Veronica Walsh's CBT Blog Dublin, Ireland

drawbrainmechanicsChanging your thinking with cognitive behavioral therapy..

A simple exercise to challenge your negative automatic thinking, and replace with healthy alternative thinking…..


Catch the negative thought
: Keep a journal, taking notes of the actual thoughts you are thinking when you’re in a situation that upsets you and ends in self-limiting and self-sabotaging behaviour. Example: ‘It’s going to be awful, I’m going to embarrass myself…’- (and then avoiding an event).


Thought Stopping: As you notice yourself saying these negative automatic thoughts, you can stop them mid-stream by saying to yourself “STOP”.  You might also wear a rubber band or elastic bracelet around your wrist, giving it a little twang each time you notice you are allowing negative thinking to take over your head in a never-ending loop. It will make you more aware of how often, and in what situation, you are having the…

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