CBT DiaryA thought record you share with your psychologist
Write down what happened, what you thought and felt. Come back later to answer the thought and see the result.
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SSituation
A colleague didn't reply to my message all day, though she was online.
TThoughts
She is angry with me. I did something wrong again.
EEmotions and reactions
Anxiety 70, resentment 40. Tight shoulders; I keep rereading my message.
AAdaptive response
She may simply be busy. Last week she replied in the evening.
RResult
Anxiety 70 → 30. I decided to ask her at lunch tomorrow.