Trigger Processing Journal

TRIGGER PROCESSING JOURNAL

DAILY PLANNER

Date :

Day :

M / T / W / T / F / S / S

To Do :

Priorities :

Notes :

Triggers :

Symptoms :

Mood :

Water :

DAILY MOOD

Date :

Day :

M / T / W / T / F / S / S

What did you enjoy today?

What did you NOT enjoy today?

How did you get better from a bad feeling today?

Sadness Level :

Energy Level :

TO-DO LIST

DREAM JOURNAL

Date :

Day :

M / T / W / T / F / S / S

Thoughts before sleep..

Emotions before sleep..

Dream

Interpretation

WEEKLY PLANNER

TUE

MON

WED

THU

FRI

SAT

NOTES

TRIGGERS LIST Internal triggers :

Feelings:

Memories:

Stress:

Thoughts:

External triggers :

Sensory:

People:

Medical:

Abuse:

Conflict:

Places:

Finances:

TRIGGERS REVIEW REVIEW YOUR TRIGGERS LIST. DO YOU NOTICE ANY PATTERNS?

DO YOU REACT MORE TO SOME SITUATIONS THAN OTHERS?

ARE YOU PARTICULARLY SENSITIVE TO CERTAIN COMMENTS FROM OTHER PEOPLE?

IS YOUR REPETITIVE NEGATIVE THINKING OFTEN TRIGGERED BY UNWANTED INTRUSIVE THOUGHTS?

NOTES AND REFLECTIONS

TRIGGER WORKSHEET

Trigger. Describe what triggered your negative emotion(s). Alarm. Describe your physiological reactions and negative thoughts. Reaction. How did you react? Describe your actions. Result. Describe the consequences of your actions.

FEELINGS AND THOUGHTS

Situation

Feelings

Negative thoughts

WEEKLY TRIGGERS TRACKER

TRIGGER

M

T W T F S S

NOTE

WHAT TRIGGERS YOU?

HOW DO YOU KNOW YOU’VE BEEN TRIGGERED?

WHAT COULD YOU DO SO THAT YOU WOULDN’T GET TRIGGERED?

WHAT COULD YOU DO AFTER YOU GET TRIGGERED THAT WOULD MAKE IT BETTER?

COPING SKILLS

Identify which of your triggers lead to unhealthy coping skills in the past. Write down how you coped, and what the consequences were. The next time you feel triggered in a similar situation, use an alternative healthy coping skill and make a note in this table.

Unhealthy coping skills Healthier alternative

Trigger:

How you coped:

Consequence:

Trigger:

How you coped:

Consequence:

COPING SKILLS IDEAS

Positive coping mechanisms include seeking help from supportive people, such as a counselor or friend. Other positive ways to cope include meditation, journaling, and exercising. A negative coping mechanism includes stress in which a person attacks others and makes them uncomfortable. Here is a list of positive coping skills that you might use to address stressful events.

Listen to calming music and sounds Positive visualization Count forward to or backward from 100 Do a guided breathing exercise Use aromatherapy Create to-do list to decrease worry Cook or bake Do some knitting or crocheting Write a song, poem or a short story Do some chores, such as cleaning the house Reach out to a loved one Ask for help or advice from a trusted person Call up or visit friends or family Play with your pet Volunteer Reframe negative and unhelpful thoughts Set new goals Repeat positive affirmations Journal about your experiences Try out an adult coloring book

Take a warm shower or bath

Body and Mind

Go for a brisk walk or jog

Engage in mindful meditation Play an instrument Draw or paint Try a puzzle Do some gardening

Distraction

Connection

Positive Mindset

Write a list of things you're grateful for Think about positive events in the future Focus on what you can control (thoughts, words, actions)

FACING FEARS WHAT IS YOUR FEARED SITUATION?

HOW COULD YOU GRADUALLY WORK TOWARD FACING THIS FEAR?

WHAT ANXIETY-REDUCING TOOLS COULD YOU USE? WHAT COULD HELP YOU TO STAY MORE CALM AND RELAXED?

WHAT REWARDS WOULD HELP YOU TO STAY MOTIVATED? HOW WILL YOU REWARD YOURSELF IF YOU MANAGE TO OVERCOME YOUR FEAR?

COST AND BENEFITS OF FEARS Write down your fears below and list the advantages and disadvantages of holding on to them versus the advantages and disadvantages of letting them go.

Holding on to fears

Advantages (benefits & rewards)

Disadvantages (benefits & rewards)

Letting fears go Advantages (benefits & rewards) Disadvantages (benefits & rewards)

NEGATIVE EXPERIENCES LIST UP TO 3 NEGATIVE LIFE EXPERIENCES THAT YOU OFTEN THINK ABOUT.

1.

2.

3.

WRITE DOWN ANY RECURRING NEGATIVE THOUGHTS ASSOCIATED WITH ONE OR MORE OF THESE EXPERIENCES. IF YOU HAVE REPEATED NEGATIVE THOUGHTS BUT THEY ARE NOT CONNECTED WITH A NEGATIVE LIFE EVENT, YOU CAN STILL RECORD THESE THOUGHTS IN THE SPACE PROVIDED.

DO THE THOUGHTS YOU'VE LISTED HAVE THESE CHARACTERISTICS? MARK THE CHARACTERISTICS THAT APPLY TO EACH NEGATIVE THOUGHT.

Negative thought №1

Negative thought №2

Negative thought №3

repetitive

repetitive

repetitive

intrusive

intrusive

intrusive

abstract

abstract

abstract

passive

passive

passive

uncontrollable

uncontrollable

uncontrollable

depressive

depressive

depressive

self-critical

self-critical

self-critical

UNWANTED THOUGHTS

What was actually happening?

How often do you have this thought?

Negative Thought

UNREALISTIC THINKING Realistic thoughts now Try to perform a reality check: think about the situation in the past and unrealistic thoughts you got at that time. Then, try to review the past situation from your current point of view. Write down realistic thoughts you have now and how you see the situation after some time has passed. Past situation Unrealistic thoughts at the time

THOUGHT CHALLENGING WRITE DOWN A NEGATIVE THOUGHT YOU CURRENTLY HAVE

WRITE DOWN EVIDENCE THAT SUPPORT THIS THOUGHT

WRITE DOWN EVIDENCE AGAINST THIS THOUGHT

EXAMINE THE EVIDENCE THAT EITHER SUPPORTS OR CONTRADICTS THE THOUGHT. WRITE DOWN A MORE HELPFUL AND REALISTIC ALTERNATIVE TO YOUR OLD NEGATIVE THOUGHT.

CHANGING THINKING FOCUS You don’t have to be stuck in a negative spiral. Find out which distractions can help you redirect your thoughts away from distressing feelings and back to the present. Write down in detail how these strategies will work for you.

How you can distract yourself

Unwanted thought

How this helps you

QUESTIONING YOUR THOUGHT IS THERE A POSSIBLE DIFFERENT OUTCOME THAN THE ONE YOU'RE WORRIED ABOUT?

ARE YOU MAKING ASSUMPTIONS BASED ON YOUR EMOTIONS OR CONFUSING A AFEELING WITH A FACT?

WHAT'S THE LIKELY OUTCOME BASED ON WHAT YOU ALREADY KNOW HAS HAPPENED IN PAST SIMILAR SITUATIONS?

HAS THERE BEEN A SITUATION IN THE PAST SIMILAR TO THIS THAT YOU GOT THROUGH?

WHAT'S THE WORST THING THAT COULD HAPPEN?

IS THERE ANOTHER POINT OF VIEW OR PERSPECTIVE ON THIS?

SELF-ESTEEM WORKSHEET

WRITE DOWN A NEGATIVE BELIEF YOU HAVE ABOUT YOURSELF

IF YOUR CLOSE FRIEND OR FAMILY MEMBER WERE HAVING THE SAME NEGATIVE THOUGHTS ABOUT THEMSELVES, WHAT WOULD YOU TELL THEM?

NOW LIST SOME BEHAVIORS YOU CAN PRACTICE TO HELP DEMONSTRATE THAT YOU'RE OPPOSITE OF YOUR BELIEF

FIGURE OUT THE WAYS TO BE KINDER TO YOURSELF. WRITE DOWN HOW YOUR SELF-KINDNESS CAN MOTIVATE YOU TO BECOME THE OPPOSITE OF YOUR NEGATIVE BELIEF. TRY TO REFRAME THE NEGATIVE BELIEF INTO A POSITIVE ONE.

GOAL WORKSHEET GOAL:

WHY?

STEPS TO TAKE

NOTES

SETTING GOALS

Goal

Possible barriers Solution to

barriers Reward

Goal

Possible barriers Solution to

barriers Reward

Goal

Possible barriers Solution to

barriers Reward

PROGRESS TRACKER

(Colour a leaf each time you succeed.)

Goal:

ANXIETY MONITORING RECORD Situation

Emotions/ Body sensations Anxious thought How did you cope with what you were feeling? Situation Emotions/ Body sensations

Anxious thought

How did you cope with what you were feeling?

Situation

Emotions/ Body sensations Anxious thought How did you cope with what you were feeling?

CORE FEARS BEHIND ANXIETY Anxiety State Core Fear Briefly describe what makes you feel anxious. When are you most likely to feel anxious? What might you avoid doing because you would feel too anxious? Try to identify the core fear behind your anxiety. What is the worst that could happen in the anxious situation? Is there some catastrophic outcome you fear?

1.

2.

3.

4.

5.

GRATITUDE JOURNAL

DATE:

TODAY I'M GRATEFUL FOR

I LAUGHED TODAY BECAUSE

THIS PERSON BROUGHT ME JOY

SOMETHING THAT INSPIRED ME TODAY

SELF-CARE GOALS

What does self care mean to me?

What is the purpose behind my self care goals?

What motivates me to achieve them?

Habits to start

Habits to stop

WRITE DOWN AN EMOTION YOU FEEL A LOT EMOTION WORKSHEET

THE SENSATIONS YOU NOTICE IN YOUR BODY WHEN YOU FEEL THIS EMOTION...

HOW DO YOU EXPRESS THIS EMOTION?

YOUR ASSOCIATIONS WITH THIS EMOTION...

LIFE LESSONS

If you could rewind your life, would you repeat anything?

If you could rewind your life, would you erase parts?

If you could rewind your life, would you do anything differently?

HOW DO YOU WANT TO FEEL IN THE FUTURE? MENTAL HEALTH GOALS

HOW WOULD YOU LIKE TO FEEL IN YOUR BODY?

WHAT CAN YOU DO NOW TO TAKE CARE OF YOUR BODY?

WHO IN YOUR LIFE HELPS YOU LIFT YOUR SPIRIT, AND HOW CAN YOU PLAN TO SPEND MORE TIME WITH THEM?

WHAT IS ONE GOAL YOU CAN SET THAT IS CHALLENGING YET ATTAINABLE?

SLEEP LOG

TIME IT TOOK YOU TO FALL ASLEEP

SLEEP RATING (1-10)

TIME YOU WENT TO BED

TIME YOU GOT UP

TOTAL HOURS

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MOOD TRACKER

MY ACTIVITY

MY MOOD

HABIT TRACKER

MORNING ROUTINE

M T W T F S S

HEALTH + WELLNESS

M T W T F S S

SELF-CARE + WELLBEING

M T W T F S S

EVENING ROUTINE

M T W T F S S

NOTES

List

Quotes

Note