Situation/ Feelings Unhelpful Facts that Facts that Alternative, Outcome
Trigger Emotions Thoughts/ support provide more Re-rate
(Rate 0- Images the evidence realistic and Emotion
100%) unhelpful against the balanced
thought unhelpful perspective
thought
What What emotion What went What are the What facts do STOPP! Take a What am I
happened? did I feel at through my facts? What I have that the breath…. feeling
Where? that time? mind? What facts do I unhelpful now? (0-
When? Who What else? disturbed have that the thought/s are What would 100%)
with? How? How intense me? What did unhelpful NOT totally someone else
was it? those thought/s are true? say about this What could
thoughts/ totally true? Is it possible situation, I do
images/ that this is thinking from differently?
memories opinion, rather thrid person What would
mean to me, than fact? perspective? be more
or say about What have Whats the effective?
me or the others bigger picture?
situation? (companion) Is there another Do what
What am I said about way of seeing works!
responding this? it? Act wisely.
to? What What advice What will be
‘button’ is this would I give most helpful
pressing for someone else? for me or
me? What Is my reaction the
would be the in proportion to situation?
worst thing the actual What will
about that or event? the
that could Is it really as consequenc
happen? important as it es be?
seems?
