Insomnia thought adapter

Think about the most recent situation related to insomnia where you experienced negative or worrying thoughts. Write here the situation and your thoughts:

The situation and the worry:

What emotions did you recognize?

Evaluate the intensity of the feeling (0-100%)

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What error was there in the thought occurring in the situation?

Choose 1-2 thought errors

Valinnat: 0 / 2

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Look again at your original concern. Reevaluate your belief in the veracity of the original worry.

Now rate your belief in the veracity of the original concern (0-100%):

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All done.

Close form

PREDICTING A NEGATIVE OUTCOME

Are you 100% sure of the result? What other possibilities could there be?

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THOUGHTS OF DISASTER

What would be the worst that could really happen? How likely is the worst to happen? If the worst came to pass, could you survive it?

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MIND READING

Can you really know what others are thinking? What else could they think of?

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BLACK AND WHITE THOUGHTS

What other options could there be besides extremes? Can you find examples of situations where the idea would not be true? Could you see options between these extremes?

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PERSONALIZATION

Is it really your responsibility or your fault? How else could you see it?

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OVER GENERALIZATION

Is there any evidence that this is always true? Are there situations where this would not have happened?

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EMOTIONAL REASONING

Is the idea based on feelings or facts? What proves the truthfulness of the thought?

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SHOULD RULES

Do you set too high standards for yourself? Would you set these same demands on others?

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