Describe your beliefs about the event. Beliefs might include attitudes, perceptions, expecations and thoughts. What were you thinking about? What was going through your mind? Probe a bit further and think about what underlies your thoughts. Ask yourself questions like "And that is bad because?" or "What does that say about me?". Keep probing until you identify your "hot thought"; the one that is most distressing. Underline this thought and rate how much you believe it on a scale from 0 to 100.
Print a Thought Diary Form (pdf)