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%):

Next

What kind of thought errors occurred in the situation?

Choose 1-2 thought errors:

Picks: 0 / 2

Next

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%):

Next

All done.

Close form

PREDICTING A NEGATIVE OUTCOME

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

Next

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?

Next

MIND READING

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

Next

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?

Next

PERSONALIZATION

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

Next

OVER GENERALIZATION

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

Next

EMOTIONAL REASONING

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

Next

SHOULD RULES

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

Next