Depression Tools

Updated 8 August 2022

Statistics Symptoms Causes Diagnosis Tools Therapies Sources
Thoughts
Unhelpful Thoughts Identify, evaluate and respond to them. Practice daily to benefit.
Step 1
When did you have the thought?
Step 2
Where were you?
At home
At work
Travelling
Socialising
Other
Step 3
Write down the thought.
How much do you believe it?
0%100%
Step 4
What feeling did the thought produce?
Agitation
Depression
Distress
Guilt
Tiredness
Step 5
Does the thought:
Emotionalise?
Consider using logic
Extremise?
Consider the middle position
Generalise?
Consider all the evidence
Judge?
Consider being less judgemental
Mindread?
Consider if this realistic
Negativise?
Consider neutrals and positives
Personalise?
Consider it may not be about you
Prescribe?
Consider being less rule-based
Step 6
What is the evidence for the thought?
Rate the evidence
Not AccurateAccurate
And against it?
Rate the evidence
Not AccurateAccurate
Step 7
What is the worst outcome? (way you would cope?)

UnlikelyLikely
The best?

UnlikelyLikely
The most realistic?

UnlikelyLikely
Step 8
What is the effect of believing the thought?
The effect of thinking differently?
What advice would you give to a friend who had this thought?
Step 9
How much do you believe the thought now?
0%100%
Rerate the feelings of :
Step 10
What action can you take?
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