This work sheet is my one time favourite. I used it for almost a year several times a week. It works great as a thought challenger if you keep using it for a couple months.
In this example I wrote very briefly. But you can write how much you want in each column. The more details you can identify the better. Save all papers. They work as data on your progress and on how you can choose a different way of thinking.
Keep it somewhere close by. I had mine on my living room table next to a pen. Ready to use the second I felt stressed anxious or avoided something. If you forget to use it in the heat of the moment just get back to it later.
If you don’t like it as a paper there’s an app called “thought challenger” that has a similar but less specific layout. It’s basically “What can you think instead?” and you type it in.
If you want a cleaner paper template I can look for it til next week. But it’s very easy to draw out yourself. Just remember the 7 columns and the first row words.
by Queen-of-meme