Thought Detective

Checking the evidence.

Why this helps: slowing a stuck thought down to look at the clues can loosen its grip. Your worries aren’t “irrational” — many grew from real experiences, and those count as evidence too.

Example: A friend left my message on read. “They’re annoyed with me” (80). For: it happened once before. Against: work is hectic for them. Balanced: “They might be swamped — I can check in tomorrow” (35).

Members can fill this in online and keep their answers in their Library. Each visit adds a new entry. Or download the PDF to print.

The worksheet, as designed. The same content is written out below.

Thought Detective, page 1 of the handout as designed

Case #

Follow the path one box at a time. Skip any box and come back.

Case #

1 The situationWhere, when, who. Just the facts.

2 The thoughtWhat my brain told me.

How strong? 0–100 · Before

0…100

How strong? 0–100 · After

0…100

3 Evidence forFacts and real past experiences. They count.

keep digging

4 Evidence against / what I might be missingWhat doesn’t fit? What else could explain it? What would someone who knows me say?

5 A more balanced thoughtHolds all the clues. Then re-rate it above.

Clue checklist

Tick any thinking traps you spot.

Tick any thinking traps you spot. Tick all that apply

All-or-nothing: Only perfect or a total fail. Mind reading: Sure of what others think. Fortune telling: Sure of how it will go. Catastrophizing: Jumping to the worst case. “Should” statements: Strict rules for how I must be. Discounting the good: The good stuff “doesn’t count”.

All-or-nothing
Mind reading
Fortune telling
Catastrophizing
“Should” statements
Discounting the good

Reflect

What would I tell a friend with this thought?

For reflection and practice, not diagnosis. Bring it to your next session if you’d like to talk it through.