Thought Tracker | Dyer Integrative Growth

Trigger / Situation

What happened right before the thoughts or feelings started? Who was involved, if anyone?

Emotional Response

Rate intensity for all that apply (0 = none, 10 = most intense)

Type of Thought

Check all that apply

Automatic Thoughts

What thoughts went through your mind?

Evidence

What facts seem to support this thought?

Is It the Truth? Evidence Against

What facts suggest this thought may not be completely accurate?

Alternative / Balanced Perspective

If a trusted friend were experiencing this, what would you tell them?

Impact on Behavior

What did you feel like doing?

What did you actually do?

Coping Strategies Used

Check any that apply

What helped most?

Re-rate Emotions

Rate current intensity after completing this worksheet

Common Trigger Patterns

What are your recurring triggers?

One Helpful Action for the Next 24 Hours

What is one small, realistic step you can take?

Remember Thoughts are mental events, not facts. Identifying triggers, examining evidence, and choosing helpful responses can reduce the intensity and frequency of rumination and intrusive thoughts over time.