The following is an example of a 5 column worksheet used in cognitive therpy.

   Additional Notes

Instead of the above 5 column worksheet you might prefer to use the more familiar 3 column chart. The headings in that are:

This is what happened... - I think it means... - and it made me feel...

In that case, you ask the question: What Belief/Thinking have I about the Circumstance/Event that caused me to Feel as I do?

Then - using the material you have read in Intro to Cognitive Therapy section - you look carefull to see if there is a mistaken belief or a thinking error behind your conclusion. [It is often useful to run your reasoning past a good objective friend or therapist]

For further instructions, read Feeling Good, by David Burns, MD

Cognitive Therapy is:

• proven effective,
• most often recommended psychotherapy for those already receiving meds for depression and anxiety
• easy to understand,
• requires no long hours on an analyst's couch nor exotic and fanciful interpretations of symbols
• anyone can learn it in a short time.

So, after reading the material in Intro to Cognitive Therapy, print a few work- sheets and see how changing your thinking can begin to change how you feel and react to circumstances in your life. For more systematic and comprehensive therapy it is recommended you consult a therapist for diagnosis and training in using the process.