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Situation / Feelings Unhelpful Thoughts / Facts that support Facts that provide Alternative, more Outcome
Trigger Emotions – Images the unhelpful evidence against the realistic and balanced Re-rate emotion
(Rate 0 – 100%) thought unhelpful thought perspective
Body sensations
What am I feeling
STOPP! Take a breath…. now? (0-100%)
www.getselfhelp.co.uk Carol Vivyan 2010, adapted from Padesky 1995. Permission to use for therapy purposes www.get.gg