Check a thought
Test whether a painful thought is the whole picture
- 5 to 10 min
- Some research support
Similar: Unstick from a thought, Untangle a feeling
This is for everyday worries. If thoughts are about harming yourself, please call Tele MANAS on 14416 or 112.
- What happened
- The thought
- A balanced thought
This is for everyday worries and painful thoughts. If you are in real danger, being hurt, or having thoughts of harming yourself, a thought record is not the right tool. Please call Tele MANAS on 14416 or 112.
What happened
Just the facts, the way a camera would record them. For example: my manager replied, Let us talk tomorrow.
Stays on this device. Not saved or sent anywhere.
This is a self-help tool for everyday feelings and thoughts. It is not a replacement for support. If things have felt very hard for more than two weeks, or you have thoughts of harming yourself, please talk to a person. Tele MANAS (14416) is free and open day and night.
About this tool
Painful thoughts can feel like facts. This tool walks you through looking at a thought more closely, the way many people do in CBT, to see what fits the evidence. The goal is a more accurate view, not forced positivity. Choose the quick version when you are short on time.
Pick this one if a painful thought feels true and you want to test it.