SELF-TALK REALITY CHECK

Guide me through a structured CBT-style thought record for this situation: [describe the event]. Ask me one section at a time for: 1. What objectively happened. 2. My automatic thought. 3. The emotion I felt. 4. The int…

Guide me through a structured CBT-style thought record for this situation: [describe the event].
Ask me one section at a time for:
1. What objectively happened.
2. My automatic thought.
3. The emotion I felt.
4. The intensity of that emotion from 0–100.
5. Evidence that appears to support the thought.
6. Evidence that challenges the thought.
7. Alternative explanations I may have overlooked.
8. What I would say to a close friend experiencing the same situation.
Help me identify possible thinking errors only as reflection tools, not as a diagnosis.
Then help me write one balanced replacement thought that is realistic, specific, and believable. Avoid forced positivity such as 'everything will be fine' unless the evidence supports it.
Finally, ask me to:
- rate the emotion again from 0–100,
- identify what changed,
- and choose one small behavior that can test the new thought in real life.

Exact prompt text captured from the public post/author comments on facebook.com/kelasmultimediaofficial. · Attribution: Kelas Multimedia

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