COGNITIVE DIARY

The purpose of this cognitive diary is to help you examine your thinking so as to challenge any irrational beliefs that may impact how you handle situation.  Prior to completing the cognitive diary it is necessary to be familiar with the different styles of irrational thinking and how to recognize and challenge these styles.

Once you have completed the diary you may print a formatted copy or download it to your computer to save for future reference.  Please keep in mind that your responses are not saved by this website and will not be available once you leave this page.

Before completing cognitive diary, be sure you have read:
Understanding and Using the Cognitive Diary
How Do We Change Irrational Thinking?

I have read the Terms of Use.

 

Select category.                Select intensity level.

anger sadness anxiety confusion happiness                         Mild Moderate Strong

                    

                                                                              

 

Irrational Thinking Styles

   

• Negative Evaluation, self-directed
  • Negative evaluation, self-directed is the tendency to view yourself poorly and engage in irrationally negative self-talk and assumptions directed at yourself. Click on link to read article 'Danger: Negativity Ahead' for more information.
• Negative Evaluation, other-directed
  • Negative evaluation, other-directed is the tendency to view others poorly and engage in irrationally negative self-talk and assumptions about others. Click on link to read article 'Danger: Negativity Ahead' for more information.
• Negative Evaluation, situation-directed
  • Negative evaluation, situation-directed is the tendency to view events in a negative manner and engage in irrationally negative self-talk and assumptions about these events. Click on link to read article 'Danger: Negativity Ahead' for more information.
• Catastrophic Thinking
  • Catastrophic thinking is the tendency to assume the worst-case scenario is likely to occur. Click on link to read article 'Catastrophe? Or Inconvenience?' for more information.
• Shoulds                        
  • Shoulds are irrational thoughts based on demands/expectations often perfectionistic or critical in nature. Click on link to read article 'To Should or Not To Should?' for more information.
• Reading Minds, Self-Directed
  • Reading minds, self-directed is the irrational belief that others should know what you want or what you are feeling without telling them directly. Click on link to read article 'Read Books, Not Minds' for more information.
• Reading Minds, Other-Directed
  • Reading minds, other-directed is the irrational belief that you know what others are thinking or feeling. Click on link to read article 'Read Books, Not Minds' for more information.
• Labeling, Self-Directed
  • Labeling self is the tendency to use negative terms to refer to yourself in a negative way in your self-talk or to others. Click on link to read article 'Danger: Negativity Ahead' for more information.
• Labeling, Other-Directed
  • Labeling others is the tendency to describe others using negative terms. Click on link to read article 'Danger: Negativity Ahead' for more information.
• Generalizing                       
  • Generalizing is the irrational belief that because something occurred one time it is more likely to occur again. Click on link to read article 'But It's Happened Before!' for more information.
• Blaming                                        
  • Blaming is the irrational tendency to believe others are at fault and/or to refuse to take personal responsibility. Click on link to read article 'To Should or Not To Should?' for more information.
• Internal Control Fallacy
  • Internal Control Fallacy is the irrational belief that you should be in control and responsible for everything. Click on link to read article 'When Being in Control Gets Out of Control' for more information.
• External Control Fallacy
  • External Control Fallacy is the irrational tendency to believe everything that happens is due to luck or uncontrollable circumstances and you are not responsible. Click on link to read article 'When Being in Control Gets Out of Control' for more information.