Cbt Daily Mood Log
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1Date: ________________________
Name (first initial only) ________________________
DAILY MOOD LOG
1. Describe the upsetting event, date, time:
2. Record your negative feelings. Rate each one from 0 (the least) to 100 (the most). Use words like
angry, guilty, sad, anxious, lonely, hopeless, frustrated.
The Cognitive Distortions
Emotion
Rating
Rating
before
after
Distortion type
Characteristics of this type of distortion
1. All or nothing thinking
You look at things in absolute, black-and white categories
2. Overgeneralization
You view a negative event as a never-ending pattern of defeat.
3. Mental filter
You dwell on the negatives and ignore the positives.
4. Discounting the positives You insist that your accomplishments or positive qualities
“don’t count.”
5. Mind reading
You assume that people ar reacting negatively to you when
there’s no definite evidence for this
6. Fortune telling
You arbitrarily predict that things will turn out badly.
7. Magnification or
You blow things up way out of proportion or you shrink their
minimization
importance inappropriately.
8. Emotional reasoning
You reason from how you feel. “I feel like an idiot, so I really
must be one.” Or, I don’t feel like doing it, so I’ll put it off.”
9. “Should” statements
You criticize yourself or others people with “shoulds” or
“shouldn’ts.” “Musts,” “oughts,” and “have tos” are similar
offenders.
10. Labeling
You identify with your shortcomings. Instead of saying, “I made
3. The Triple Column Technique
a mistake,” you tell yourself, “I’m a jerk,” “a fool,” “a loser.”
Automatic Thoughts Write your
% belief
% belief
Distortions
Rational Response Substitute
% belief
negative thoughts and estimate
(in
(after)
(Identify the distortions in each
more realistic thoughts &
(in
your belief in each one.
automatic
Automatic Thought (see list
estimate your belief in each one.
rational
thought)
above)
response)
4. Outcome: Re-rate your belief in each automatic thought from 0 to 100.
How do you feel now? Highlight one.
Not at all better
Somewhat better
Quite a bit better
A lot better
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