Wonder why some CBT therapists still consider Thought Record is useful for Anxiety disorders…

A lady client has improved dramatically from our assessment session, we could see how she changed her perspective of life for better.   When she came back to the next session, she lost her regained confidence and her mood deteriorated.

I was puzzled.

Between our sessions, she jotted down all her negative thoughts, in order NOT TO FORGET.  She had CBT sessions in the past before she came to me, so she practiced.  Didactically explained why thought record was detrimental for her symptoms. Let’s forget about Thought Record! You do not need to be caught in negative thoughts.

“Thought Record” is a helpful tool to identify the patterns of ones thoughts and underlying dysfunctional beliefs.  However, in my personal but professional opinion, as far as Anxiety and Depression treatment are concerned, it is rather detrimental.


Because, anxiety patients have tendencies to dwell in the past or creating negative stories about their future in mind from the beginning, it is a very anxiety provoking exercise.  Jotting down negative thoughts would draw you in such thoughts,  thus it would create further rumination.  How could this be of any help for Anxiety treatment?

During meditative practice if any thought came to mind, just acknowledge with gentleness, but try not to be caught in it. How can we do that?  By bringing your awareness to your body sensations, this would enable you to anchor your mind to the present moment, away from your mind’s stories.

Besides, Anxiety patient’s core believe is rather clear and could be found in the early stage of the treatment, so why do we need to use Thought Record, to torture them?

Free your mind!  Here is how you can create your “MY TIME”

  • Wake up at the same time every day.
    Get up ⇨ Shower Meditation ⇨ Open windows to take fresh air and get morning sunshine.
    15 minutes Morning Programme ⇨ Light Breakfast ⇨ Get ready for work
  • Take proper lunch break!
    If you notice mind creating stories, then try to get out of the office for fresh air and sun light.  Stretch and deep breathing.
  • Practice Tanden deep breathing and office yoga movements during working hours at your desk.
  • Try to avoid eat and/or drink after 9pm.
    As this can ruin your body’s adjustment process and mess up the sleeping cycle.
    Bath Meditation ⇨ Evening 15 minutes programme ⇨ Go to bed at the same time every night.
  • It is very important to enjoy your life. From time to time, if you are unable to keep this routine, that’s fine. After such evening, you can always go back to your daily routine.

Let’s forget about Though Record, instead, why not making a list of “5 things brought a smile on my face”, surely your mood would be lifted in this way.

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