Insomnia thought adaptor

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 in the situation?

anger shame guilt sorrow anxiety irritability other

Evaluate the intensity of the emotion (0-100%):

Choose 1-2 thought errors:

Picks: 0 / 2

PREDICTING A NEGATIVE OUTCOME
Overestimating the probability of a negative outcome DISASTER THOUGHTS
Seeing the situation with no chance of survival MIND READING
Belief about the negative thoughts of others BLACK AND WHITE THOUGHTS
Inflexible extremist thinking without intermediates. PERSONALIZATION
Thoughts about being responsible for yourself without causality. OVER GENERALIZATION
General conclusions based on individual experiences. EMOTIONAL REASONING
Interpretations made on the basis of feelings about oneself, others or different situations SHOULD RULES
Unreasonably high self-oriented demands

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

Close form

PREDICTING A NEGATIVE OUTCOME

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

Now reframe your worry

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

Now reframe your worry

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

Now reframe your worry.

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

Now reframe your worry

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

Now reframe your worry

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

Now reframe your worry

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

Now reframe your worry

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

Now reframe your worry.

Insomnia thought adaptor

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 in the situation?

Evaluate the intensity of the emotion (0-100%):

What kind of thought errors occurred in the situation?

Choose 1-2 thought errors:

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%):

All done.

PREDICTING A NEGATIVE OUTCOME

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

DISASTER THOUGHTS

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

MIND READING

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

BLACK AND WHITE THOUGHTS

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

PERSONALIZATION

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

OVER GENERALIZATION

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

EMOTIONAL REASONING

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

SHOULD RULES

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