This blog will be based on the 3 column thought record sheet that is used in cognitive behavior therapy for recording the distorted thinking patterns of individuals, their associated feelings and behaviors.it will discuss each of the three columns of the thought record sheet with daily life examples.
What is the 3 column thought record sheet?
The three column thought record sheet is used in cognitive behavior therapy for recording the distorted thinking patterns of individuals, associated feelings and behaviors with an aim to help them identify the underlying cognitive distortions and facilitate thought restructuring.
The three columns of thought record sheet are :
- Situation column
- Feeling column
- Thought column
Situation column of 3 column thought record sheet
The situation column in a thought record sheet is the first column used to collect the data related to negative thinking patterns for thought restructuring of clients and identification of cognitive distortions in cognitive behavior therapy.
The situation column usually collects information based on the questions “when did the situation happen?”, “where did the situation happen?”, “why did the situation happen?”, “who made the situation happen?”, “what did happen?” and “how did the situation happen?”.
Based on all the questions, information regarding the event that triggered the negative thoughts is gathered in the situation column of the thought record sheet.
For example, a teneager seeikng therapy for black and white thinking patterns might write about the fight with her sister over newly gifted dresses by parents. She would record the situation that led her to think of herself as being an unloved and rejected child.
Feeling column of the 3 column thought record sheet
The feeling column of a 3 column thought record sheet records the feelings associated with any uncertain or unpleasant event. It mentions how encountering a certain situation triggered negative and unpleasant feelings in the individual. It includes emotions and expressions that may be both primary and secondary.
For example the teenager who fought with her sister for newly gifted dresses by parents might record feelings of unloved, jealousy, aggression and hate in the second column of the 3 column thought record sheet.
Thought column of the 3 column thought record sheet
The thought column of the 3 column thought record sheet is used to record all the negative thoughts that are triggered in the mind of an individual due to any unpleasant situation and the associated negative feelings.
The negative thoughts that are based on cognitive distortions and are the outcome of certain triggering situations are written in the thought column of the 3 column thought record sheet on a daily basis for all the events of the day.
The gathered thoughts in the thought column of the 3 column thought record sheet reveal the thinking pattern of the respective individual and help identify the associated cognitive distortion for working towards cognitive restructuring.
The thought column also provides the association various situations have with various thought patterns and helps to explore the vicious cycle of thinking.
The thought column of a 3 column thought record sheet also highlights the various negative automatic thoughts that a person has developed due to unpleasant situations.
For example, the teenager who fought with her sister over newly gifted dresses by parents thinks that her parents don’t love her as much as her sister and she also thinks that her sister is the reason her parents do not love her much.
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
The blogspot elaborated on the question “what is a three column thought record?”. It discussed each of the three columns of the thought record sheet, its usefulness in cognitive restructuring and relative examples. We learned that a 3 column thought record is an effective way to collect baseline data for negative thinking patterns of individuals seeking cognitive behavior therapy.
What we recommend for Counselling
If you are suffering from depression or any other mental disorders then ongoing professional counselling could be your ideal first point of call. Counselling will utilize theories such as Cognitive behavioural therapy which will help you live a more fulfilling life.
Frequently Asked Questions (FAQs): 3 Column Thought Record
What are thought records?
Thought records are intervention based tools used in cognitive behavior therapy that are used with an underlying purpose of identifying and restructuring the distorted cognitions among individuals that are the basis of other mental health issues.
How do you record your negative automatic thoughts?
The negative automatic thoughts are an individual’s cognitive reaction to any unpleasant situation. The negative automatic thoughts are recorded by writing down the event that triggered those thoughts, the feelings and emotions associated with the situation and the exact thoughts that got triggered in the ming as a result of the situation.
What is triple column technique?
The triple column technique of thought recording is based on using a three column sheet for collecting thought related information in the form of situation, feelings and thoughts.