7 column thought record pdf

The current blogpost will be based on the question “What is a 7 columun thought record pdf?”. We will discuss the various aspects of a 7 column thought record. We will also learn the effectiveness and usage of a 7 column thought record.

What is a 7 column thought record pdf?

A 7 column thought record is a hallmark of cognitive behavior therapy. A 7 column thought record is a worksheet based on various columns that are used to gather the baseline data to identify the cognitive distortions that lead to automatic negative thoughts and thus distort the cognitive patterns of individuals.

An individual records the 7 column thought record sheet for a week by writing all the happenings in a day that triggered negative thoughts and unpleasant feelings. This 7 column thought record serves the purpose of identification and analysis of negative thought patterns, cognitive restructuring, identifying schemas and understanding the cognitive triad of the individual.

The 7 column thought record sheet is based on the following various columns :

  • Situation
  • Feeling
  • Automatic negative thoughts / unhelpful thoughts
  • Facts in favor of the thought
  • Facts against the thought
  • Alternative and balanced perspective
  • Outcome (new thought)

Situation

The first column of a 7 column thought record sheet used in cognitive behavior therapy to identify the various situations that give rise to negative emotions and unpleasant feelings among individuals. The list of the situations help the counselors  identify when did the thoughts start, where did the thoughts start, what happened that initiated the thoughts and what was the state of the individual when the thoughts started. 

Feeling

The second column of a 7 column thought record is based on feelings and emotions that arise in response to any triggering event or a situation.The feeling column is used to record and identify all the negative feelings and emotions that get triggered in result to any situational cue. The intensity of emotions and feelings is also noted down along the feelings being felt in response to the triggering event.

Automatic negative thoughts / unhelpful thoughts

The third column of a 7 column thought record is based on the automatic and spontaneous negative thoughts that occur in the individual’s mind in response to a certain situation. These thoughts are usually based on negative perception and an irrational perspective that occurs due to cognitive distortions and errorful patterns of thinking.

These thoughts serve as a baseline for cognitive restructuring, identification of cognitive distortions and serve as a data to realize one’s fusion with the negative automatic thoughts.

Facts in favor of the thought

The fourth column of a 7 column thought record is based on evidence and facts from the routine life events that are in favour of the thought that occurred in reaction to the situation. The individual identifies and writes all the facts and logics that are inline with the negative automatic thought.

Facts against the thought

The fifth column of a 7 column thought record  is based on identifying and writing down the facts that are against the automatic thought that was triggered in response to the situation. This column is based on evidence that is against the illogical and irrational automatic negative thought. On the basis of this evidence from daily routine experiences the individual is able to analyze the logic and rationale behind these thoughts and form new thoughts in place of the previous negative automatic thoughts.

Alternative and balanced perspective

The sixth column of a 7 column thought record is based on the evidence in favour of the negative thought and evidence against the negative thought. It tends to facilitate the individual to measure the facts that support the unhelpful thought and the facts that are against the negative automatic thought to help them reinterpret the scenario with a more positive and balanced perspective. 

Outcome (new emotions)

The seventh column of a 7 column thought record sheet is based on all the 6 columns. The individual after analysing the complete scenario tends to form new emotions that are based on the new perspective. The new emotions are more pleasant and related to the situation instead of being related to the automatic negative thought

The last two columns of a thought record sheet are based on the outcomes of the thought challenging and thought recording. Based on the last two columns, the individuals are requested to rethink the triggering situation and introduce new thoughts to the scenario that are based on positive perspective and alternate pleasant emotions.

The individual writes their new feelings in place of their irrational and illogical thoughts and tries to practice with them instead of the negative thoughts that got favoured by the triggering event.

Example of a 7 column thought record 

A 7 column thought record sheet can be used with a college student who fights with his mom for not preparing his new uniform shit on the inspection day. He thinks that all of his friends will wear new shirts and he will be the only one in old shirts and would be mimicked by all his friends. However the mother explains that the shirt is new but he insists and gets angry. As a result he goes to college without having breakfast. At school too he felt irritable throughout the day. He thus considers himself to be inadequate.

The therapist in such a case can use a 7 column thought record sheet to help the student identify the negative thoughts that get triggered by the event. The student thus is able to identify and challenge his negative thoughts in order to form new thoughts.

Conclusion

The current blogpost was based on the question “What is a 7 column thought record pdf?”. We discussed the 7 columns of a 7 column thought record sheet.  We learned the advantages and effectiveness of a 7 column thought record.

Frequently asked questions 7 column thought record pdf

What is a thought change record?

Thought record is a tool in cognitive behavior therapy that is used to identify and change cognitive distortions. The purpose of a thought record is to analyze, identify and gather the data base required to challenge the thoughts.

What is a simple thought record?

A simple thought record is based on columns meant to record the client’s thoughts, feelings and behaviors in response to situations that trigger those thoughts. A simple thought record helps in cognitive restructuring.

What is the Beck thought record?

Beck’s thought record is based on “ ‘examining and reality testing automatic thoughts”. It is a cognitive restructuring worksheet that motivates the clients to identify and gather data for their cognitive restructuring.

How do you introduce a thought record?

A thought record is introduced to the client by discussing in detail the 7 columns and how each of them is necessary to be recorded for a positive change and successful cognitive restructuring.

The following are the 7 columns of a thought record :

  • Situation
  • Mood
  • Automatic thought
  • Evidence in favour of thought
  • Evidence against the thought
  • Alternate thought
  • New Moods

Citations

https://positivepsychology.com/thought-records/

https://www.mcgill.ca/counselling/files/counselling/thought_record_sheet_0.pdf