![]() If it’s a work situation, ask whether you’re afraid because of past projects that have gone awry? How is this situation different from past projects? If you find yourself caught with ANTs like these, breaking down the situation into “tasks” may help shift your mindset away from the predominant mood controlling your thoughts.įor example, evaluate why the situation is causing you to think “I’m going to mess this up” before you begin. Try to remember what you were thinking at the time. This is the most important step in your thought record: List the thoughts and images that popped into your mind relating to that situation. What are the automatic thoughts running through your mind? The main point of rating them is to see how much of your thoughts were influenced by a specific type of mood - an anxious mood versus a guilty one, for example. The percentage doesn’t have to be perfect - just go with your gut. Irritation and guilt would then fill up the remaining 20 percent. In this case, if nervousness - which falls into anxiety - is your predominant mood, you’d rate it around 80 percent.
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