■ n this Appendix you can photocopy these blank forms and fill them in,

Using the instructions provided here and within specific chapters. You can also print out the forms from www. wi ley. com/go/cbt.

The ‘Old Meaninq-Nert Meaning’ Sheet

The sheet has the three headings. Fill them in as follows:

1. In the first column, ‘Event’, record what actually happened.

2. Under ‘Old Meaning’ in the second column, record what you believe the event means about you.

This is your unhealthy core belief.

3. In the ‘New Meaning’ third column, record a healthier and more accurate meaning for the event.

This is the new belief that you can work on strengthening.

Head to Chapter 14 for a worked example of the sheet, and for more about reviewing past events.

Event

Old Meaning

New Meaning

The Cost-Benefit Analysis Form

Carry out a Cost-benefit analysis (CBA) to examine the pros and cons of something can help galvanise your commitment to change. You can use a CBA to examine the advantages and disadvantages of a number of things, such as:

Behaviours: How helpful is this action to you? Does it bring short-term or long-term benefits?

Emotions: How helpful is this feeling? For example, does feeling guilty or angry really help you?

Thoughts, attitudes, or beliefs: Where does thinking this way get you? How does this belief help you?

Options for solving a practical problem: How can this solution work out? Is this really the best possible answer to the problem?

Evaluate the pros and cons:

In the short-term In the long-term For yourself For other people

Try to write CBA statements in pairs, particularly when you’re considering changing the way you feel, act, or think. What are the Advantages Of feeling anxiety? And the Disadvantages! Write down pairs of statements for what you feel, do, or think Currently, And for other, healthier alternatives. Head to Chapter 8 for worked examples of the form.

Costs and benefits of:
Costs (Disadvantages)	Benefits (Advantages)

The ‘Tic-Toe’ Sheet

TICs Are Task interfering cognitions, The thoughts, attitudes, and beliefs that get in the way of your progress. You need to respond with TOCs – task orienting cognitions, Which are constructive alternatives to TICs. The list of unhelpful attitudes (sand traps) in the nearby sidebar is helpful for getting some ideas about task interfering cognitions.

Fill out the Tic-Toe sheet by following these steps:

1. Identify the goal or task you want to focus on.

2. In the left column (TICs), list your thoughts, attitudes, and beliefs that get in the way of you achieving your aim.

3. In the right column (TOCs) put responses to each of your TICs that will help you achieve your goal or task.

Head to Chapter 17 for more on the Tic-Toe sheet.

Goal or task:

Task Interfering Cognitions (TICs)

Task Orienting Cognitions (TOCs)

The Zigzag Form

1. Write down in the top left-hand box of the zigzag form a belief that you want to strengthen.

2. In the next box down, write your doubts, reservations, or challenges about the healthy belief.

3. In the next box, dispute your attack and redefend the healthy belief.

4. Repeat Steps 2 and 3 until you exhaust all your attacks on the healthy belief.

5. Re-rate, from 0 To 100 Per cent, how strongly you endorse the healthy belief after going through all your doubts.

Refer to Chapter 15 for more information about the zigzag form.

HEALTHY BELIEF

THE

ZIG-ZAG

FORM

Rate conviction in Healthy Belief_%

ATTACK

DEFENCE

DEFENCE

ATTACK

Re-rate conviction in Healthy Belief_%

The Vicious Ftotfer

1. In the Trigger box, write down the trigger that makes you feel anxious or upset.

2. In the central circle, write down the key thoughts and meanings you attach to the trigger.

3. In the flower petals, write down the emotions, behaviours, and sensations you experience when your uncomfortable feeling is triggered. In the top petal, write down what you tend to focus on.

Chapter 7 has loads more about the vicious flower exercise, and a filled-in example.

Trigger:

The Task Concentration Sheet

Situation	Attention	Excercise	Feeling	Results
Who were you with? Where were you? What were you doing?	Record your focus of attention. Note whatyou focused on most. 1. Self % 2. Task % 3. Environment and other people % (Total = 100%)	Use task concentration to directyour attention outward. Remember to focus on your task or environment. Note whatyou did.	Record howyou felt.	Record anything you learned from the excercise. Note how the situation turned out, changes in your anxiety level, and your ability to complete the task.

Head to Chapter 5 for more about the task-concentration exercise, and a filled-in example.

The ABC Form 1

1. In the ‘Consequences’ box, point 1, Write down the emotion you’re feeling.

2. In the ‘Consequences’ box, point 2, write down how you acted.

3. In the ‘Activating Event’ box, write down what triggered your feelings.

4. In the ‘Beliefs’ box, write down your thoughts, attitudes, and beliefs.

5. In the ‘Thinking Error’ box, consider what your thinking errors may be.

Refer to Chapter 3 for more detailed instructions on filling out the first ABC form.

Date

The’ABC Form #11

Activating Event (Trigger). 2. Briefly write down what triggered your emotions, (e. g. event, situation, sensation, memory, image)	Beliefs, Thoughts, and attitudes about A. 3. Write down what went through your mind, or whatA meanftoyou. B’s can be about you, others, the world, the past, or the future.	Consequences Of A+B on Your emotions and behaviours. 1. Write down what emotion you felt and howyou acted when you felt this emotion.	Dispute (question and examine) B and generate alternatives. The questions at the bottom of the form will help you with this. 4. Write an alternative for each B, using supporting arguments and evidence.	Effect Of alternative thoughts and beliefs (D). 5. Write down howyou feel and wish to act as consequence of your alternatives at D.
Emotions e. g: Depression, guilt, hurt, anger, shame, jealousy, envy, anxiety. Rate intensity 0-100.	Emotions Re-rate 0-100. List any healthy alternative emotion e. g. Sadness, regret, concern.
Behaviour e. g. Avoidance, withdrawing, escape, using alcohol or drugs, seeking reassurance, procrastination	Alternative Behaviour or Experiment e. g. Facing situation, increased activity, assertion

Disputing (Questioning and Examining) and Generating Alternative Thoughts, Attitudes, and Beliefs: 1. Identify your thinking errors’ at B (e. g. Mind Reading, Catastrophising, Labelling, Demands etc.). Write them next to the appropriate ‘B’. 2. Examine whether the evidence at hand supports that your thought at B is 100% true. Consider whether someone whose opinions you respect would totally agree with your conclusions. 3. Evaluate the helpfulness of each B. Write down whatyou think might be a more helpful, balanced and flexible way of looking at A. Consider what you would advise a friend to think, what a role model of yours might think, or howyou might look at A if you were feeling OK. 4. Add evidence and arguments that support your alternative thoughts, attitudes and beliefs. Write as if you were trying to persuade someone you cared about.