Downward Arrow Worksheet

About CBT

What Does This Say About Me?

Think of another recent situation in which you had a strong mood reaction
Answer the question "What does this say or mean about me?"
Complete each "If this is true what does this say or mean about me?" statement
End the exercise when you arrive at an 'All or nothing' absolute statement about yourself
DO NOT be surprised if your 'All or nothing' absolute statement seems to be about something "unrelated" to the original topic/situation - it most commonly is!

Date*

Your email*

Situation connected to a strong mood reaction*

What does this say or mean about me?*

If this is true, what does this say or mean about me?*

If this is true, what does this say or mean about me?

What is your final "All or nothing" absolute statement?*

Your final, absolute "All or nothing" statement is at the root of your belief stated in "What does this say or mean about me?"

What are your thoughts about this?*