1. What happened?
Just the observable facts. Like a camera recording.
2. What did you feel?
Select emotions and physical sensations.
Emotional
Physical sensations
3. What went through your mind?
Identify thoughts and behaviors that followed.
Cognitive patterns
Unhelpful behaviors
4. Examine the thought
Evidence supporting it
Evidence against it
Balanced alternative thought (Say to a friend)
5. A healthier action
6. How do you feel now?
Notice any shift — even small changes matter.
Remaining distress
New or stronger positive feelings