Noticing and Reframing Thoughts
(adapted from Judith Beck)

• What is the situation?
  (Describe the event, interaction, or trigger that led to the thought.)

• What am I thinking or imagining?
  (What automatic thoughts or images popped into your mind?)

• What makes me think the thought is true?
  (What evidence supports this thought?)

• What makes me think the thought is not true or not completely true?
  (What evidence goes against the thought?)

• What’s another way to look at this?
  (Can you reframe the thought more realistically or compassionately?)

• What’s the worst that could happen? What could I do then?
  (Consider coping strategies for your worst-case scenario.)

• What’s the best that could happen?
  (What positive outcome is also possible?)

• What will probably happen?
  (What’s most realistic or likely to occur?)

• What will happen if I keep telling myself the same thought?
  (How might this belief affect your emotions or behavior?)

• What could happen if I changed my thinking?
  (How might you feel or act differently with a more balanced thought?)

• What would I tell a friend (think of someone specific) if this happened to them?
  (What kind, rational advice would you give them?)

• What should I do now?
  (What's one helpful action you can take?)