You complete a thought record using a worksheet. There are many versions, but a tried-and-true one that’s easily accessible is from Mind Over Mood. This is a classic workbook that’s been around for 20 years (a second edition is coming out in October 2015). Rate Moods Now: Rate your moods from Step 2 again, as well as any new moods. If there hasn’t been a change for the better, review each step of your thought record and see if there are any places you could be more accurate, specific, or thorough. Tips for Success The CBT Handbook: A comprehensive guide to using Cognitive Behavioural Therapy to overcome depression, anxiety and anger MindOverMood.com is a division of Padesky.com and the Center for Cognitive Therapy, Huntington Beach, California​

There's the book and then there's the approach. The approach is explained well, the book doesn't distract from that. Some repetition, but that's important too. For me, this is a good starting point. I'll definitely try to photocopy the sheets so I have many on hand. The Reviewers on Goodreads seem to be either users of the book or perscribers of the book. I was hoping for some more meaty theoretical info, but apparently cognitive therapy is as straightforward as can be. I won’t lie and tell you the thought record is an easy or fun tool to learn. I once did a thought record in which my stressful situation in Step 1 was filling out a thought record! Changing your thinking is a process that takes time, awareness, and energy. But the payoff for your hard work is profound – you can actually restructure the way your mind works (in fact, in CBT the process of changing your habitual ways of thinking is called cognitive restructuring). Over time you’ll automatically think in more balanced ways and have less extreme moods. Your usual hot thoughts either won’t arise, or you’ll dismiss or dispute them as soon as they rear their head. I found this book at a garage sale and thought it would be a great addition to my work resources! I went through it cover to cover and tried all of the exercises myself. Really enjoyed this workbook. There are 7 steps to completing the Mind Over Mood thought record. I’ll give you an overview, though this isn’t meant as a comprehensive guide. The workbook walks you through the process in more detail. Be patient. Learning to do thought records probably takes about as much mental coordination as learning to ride a bike takes physical coordination. For beginners, it can be difficult just to distinguish between situations, emotions, and thoughts – much less identify automatic thoughts, figure out which is the hot thought, and collect and evaluate evidence. Be patient and keep at it. Thought records get easier as you go, and over time they become second nature.

To get personal: I have noticed some lasting differences. I’m not free of depression / bipolar, but I used to be more self-conscious and now I’m not as harsh on myself. For that I’m grateful. After you’ve identified your moods, rate each one on a scale from 0% to 100% (don’t worry about nailing down an accurate percentage – just go with your gut). One of the most borrowed books in 2008 according to the Guardian Newspaper (United Kingdom). They listed it as #7 in their non fiction popularity poll That last one may seem out of place, but I included it because I wanted to point out that you can do thought records for positive as well as negative situations. Contrary to popular belief, CBT isn’t about “positive thinking.” It’s about finding more balanced and objective ways of seeing the world – which in some cases might actually mean seeing things less positively. For example, say you meet a new romantic prospect, and within a few days you’re thinking “This person is perfect for me!” and “I’ve finally found the love of my life!” That’s a case where a little less optimism would probably be a good thing. I suffer from anxiety. This book was recently recommended to me by my regular family doctor to see if I could change my negative thoughts into more positive ones. I don't feel any different now that I've read it.

Dr. Christine Padesky is a clinical psychologist and co-founder of the Center for Cognitive Therapy in Huntington Beach, California, and co-creator of Strengths-Based CBT. General description Firstly, if you’re looking into this book because of your battle with depression, anxiety, or something else distressing, I’m sorry. This may not be helpful to hear but in case it is, you’re not alone. I have used Mind Over Mood in my clinical work with patients for 20 years and have found that the second edition is even more helpful than the first. It is a great book for adults and not such a great book for kids, as it is not written at their level, and as the clinical vignettes are about adults with adult problems. Mind Over Mood is an amazing resource that any adult could benefit from reading and practicing the exercises it contains. The worksheets in the book can be a helpful resource to work on with a therapist trained in CBT, especially because it can be hard for people to effectively complete a thought record on their own. As someone who has done cognitive-behavioural therapy with a therapist before, I can attest that this workbook pretty much is the therapy. It’s a fantastic book full of digestible information, concrete examples, real life stories to see the therapy in action, and techniques that are broken down into small steps. This is definitely a workbook, in that you can’t just read the book and expect to feel better; you have to do the thought records and other activities. See also the Spanish-language edition: El control de tu estado de ánimo, Segunda edición. Plus, mental health professionals, see also The Clinician's Guide to CBT Using Mind Over Mood, Second Edition.

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Readers who want to learn skills for balancing their thoughts, having less extreme emotional reactions, lowering their anxiety and experiencing happier moods would likely enjoy Mind Over Mood. Who would not enjoy this book? Celebrate small improvements.If a thought record has worked, your moods will change in Step 7. However, there may not be a drastic change. You may go from, say, 100% to 70% on a mood – but that can be a big breakthrough. Remember, the goal isn’t to eliminate emotions altogether; it’s to gain a balanced perspective in which your emotions are proportional to the reality of the situation. Be proud of whatever progress you make. Cited as “The Most Influential Cognitive-Behavioral Therapy Publication” by the British Association for Behavioural and Cognitive Psychotherapies and included in the UK National Health Service Bibliotherapy Program. Revised and expanded to reflect significant scientific developments of the past 20 years, the second edition contains numerous new features: expanded content on anxiety; chapters on setting personal goals and maintaining progress; happiness rating scales; gratitude journals; innovative exercises focused on mindfulness, acceptance, and forgiveness; 25 new worksheets; and much more. British Journal of General Practice is an editorially-independent publication of the Royal College of General Practitioners