Depression Worksheet
Depression Worksheet
Thought Record Sheet
Situation Trigger
What happened? Where? When? Who with? How?
0% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
Unhelpful Thoughts / Images
What went through my mind? What disturbed me?
What did those thoughts/images/memories mean to me, or say about me or the situation? What am I responding to?
What ‘button’ is this pressing for me? What would be the worst thing about that, or that could happen?
16% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
Feelings & Physical Sensations
What emotion did I feel at that time?
How intense was it? 0 - 100%
What else did I feel?
What did I feel in my body?
What physical sensations did I feel? Shortness of breath? Sweaty?
33% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
Alternative Reponse /
Healthier More Balance Perspective
Am I looking at things through those 'gloomy' specs? How would things look without those 'gloomy' specs?
Am I filtering out and dismissing any alternative perspective?
What would someone else say about this situation? Is there another way of seeing it? What's the bigger picture?
What advice would I give someone else?
If a friend of mine was experiencing what I'm experiencing, what would I tell them? How would my response be different?
Is my reaction in proportion to the actual event?
Is this fact or fiction?
50% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
What I did / What helped?
Action Plan / Defusion Technique
What's the best thing to do?
What could I do differently?
What would be more effective?
Do something!
What will be most helpful for me or the situation? What will the consequences be of doing or not doing....?
66% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
Re-rate Emotion 0-100%
What am I feeling now?
How intense is that feeling now?
84% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
To learn more about Depression and to get in touch with one of iTherapy's counselors visit our Education and Resources Page for Depression
See also: Depression Self-Assessment
| Situation | Unhelpful Thoughts / Images |
Feelings & Physical Sensations | Alternative Response / Healthier more balanced perspective |
What I did / What helped? Action Plan / Defusion technique What's the best thing to do? |
Re-rate Emotion 0-100% |
|---|---|---|---|---|---|
Answer Question to Complete Worksheet |
Answer Question to Complete Worksheet |
Answer Question to Complete Worksheet |
Answer Question to Complete Worksheet |
Answer Question to Complete Worksheet |
Answer Question to Complete Worksheet |
| Situation |
|---|
Answer Question to Complete Worksheet |
| Unhelpful Thoughts / Images |
Answer Question to Complete Worksheet |
| Feelings & Physical Sensations |
Answer Question to Complete Worksheet |
| Alternative Response / Healthier more balanced perspective |
Answer Question to Complete Worksheet |
| What I did / What helped? Action Plan / Defusion technique What's the best thing to do? |
Answer Question to Complete Worksheet |
| Re-rate Emotion 0-100% |
Answer Question to Complete Worksheet |
© Carol Vivyan 2009, permission to use for therapy purposes.
100% Complete
Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Depression to learn more about Depression and to get in touch with one of iTherapy's counselors.
Thanks to www.getselfhelp.co.uk for this template.
