Thought, Emotion & Behaviour Log

Understanding My Triggers

Thought, Emotion & Behaviour Log

1. What happened? (Describe the situation or trigger)

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2. What thoughts went through my mind?

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3. What did I feel? (You can rate intensity 0–10)

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4. What did I do? (My behaviour or reaction)

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5. What happened as a result? (Short- or long-term outcome)

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6. What could I do differently next time? (If anything)

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This tool is based on evidence from Cognitive Behavioural Therapy (CBT), which helps people notice and respond to the links between thoughts, emotions and behaviours.

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