Anxiety Journal & Thought Record

Help me process my anxious thoughts using a structured thought record.

The situation that triggered my anxiety: [DESCRIBE]
What I felt: [EMOTIONS AND PHYSICAL SENSATIONS]

The thought going through my mind: [THE ANXIOUS THOUGHT]

Walk me through:
1. **Situation Check**: Help me describe the facts (not interpretations) of what happened
2. **Emotion Rating**: Rate the intensity of each emotion 0-100
3. **Automatic Thought**: Identify the exact thought driving the anxiety
4. **Thinking Trap**: Which cognitive distortion is at play (catastrophising, mind reading, all-or-nothing, etc.)
5. **Evidence For**: What evidence supports this thought being true?
6. **Evidence Against**: What evidence suggests this thought is inaccurate or exaggerated?
7. **Balanced Thought**: Create a more realistic, balanced alternative thought
8. **Re-Rate Emotions**: How intense are my emotions now after this exercise?
9. **Action Step**: One small thing I can do right now based on the balanced thought
10. **Pattern Spotting**: Does this thought show up often? What's the recurring theme?

Tone: Like a calm, supportive therapist. Don't dismiss my feelings — help me examine them.

Help me process my anxious thoughts using a structured thought record.

The situation that triggered my anxiety: [DESCRIBE]
What I felt: [EMOTIONS AND PHYSICAL SENSATIONS]
The thought going through my mind: [THE ANXIOUS THOUGHT]

Walk me through:
1. **Situation Check**: Help me describe the facts (not interpretations) of what happened
2. **Emotion Rating**: Rate the intensity of each emotion 0-100
3. **Automatic Thought**: Identify the exact thought driving the anxiety
4. **Thinking Trap**: Which cognitive distortion is at play (catastrophising, mind reading, all-or-nothing, etc.)
5. **Evidence For**: What evidence supports this thought being true?
6. **Evidence Against**: What evidence suggests this thought is inaccurate or exaggerated?
7. **Balanced Thought**: Create a more realistic, balanced alternative thought
8. **Re-Rate Emotions**: How intense are my emotions now after this exercise?
9. **Action Step**: One small thing I can do right now based on the balanced thought
10. **Pattern Spotting**: Does this thought show up often? What's the recurring theme?

Tone: Like a calm, supportive therapist. Don't dismiss my feelings — help me examine them.