Imagine if you could catch those sneaky negative thoughts, we all have them, just as they pop into your head and turn them into something awesome. That’s exactly what thought tracking can do for you! Picture it as your trusty sidekick in the world of cognitive-behavioral therapy (CBT). It’s like having a secret weapon to help you keep track of your thoughts and feelings, especially when things start to feel a bit overwhelming. With a thought tracker, not only can you spot those negative thoughts, but you can also flip them around and see things in a totally new, positive way. Let's turn that negative self chatter into empowering statements of self-love. Through this practice, you will begin to see a shift and your life transform before your eyes.
The Science Behind It
Research shows that writing down your thoughts can significantly impact your mental well-being. Regular journaling, specifically thought tracking, can lead to substantial reductions in anxiety and depressive symptoms. A 2023 study by researchers at the University of California, Los Angeles, found that participants who journaled about their thoughts and feelings for just 15 minutes a day over three months experienced a 40% decrease in anxiety and a 35% reduction in depressive symptoms compared to those who did not journal. You can read more about the study here (Reflect.app) (Verywell Mind).
How to Use Thought Tracking
So, how does this magical thought record work? Think of it like a special journal just for your mind. Whenever you’re feeling down, anxious, or just not quite yourself, grab your thought record and start scribbling down what’s happening. Start with what triggered your mood. Maybe you got an email that sent your stress levels through the roof, or perhaps your friend canceled plans, and now you’re questioning everything. Next up, jot down your immediate thoughts. No holding back! If your brain is saying things like, “I’m just not good enough,” or “Why does everything always go wrong?” put it down on paper. These are your automatic thoughts and recognizing them is the first step to making a change. Then you play detective to determine the truth behind the statement you have been telling yourself. Once you have determined the validity of the statement it's time to rewrite that thought into something that is true, positive, and empowering. Here's and example for you.
Life Tracking Example
Trigger:
A friend canceled plans last minute.
What Happened?
I was looking forward to spending time with a friend, but they texted me an hour before we were supposed to meet, saying they couldn't make it.
What negative self-talk did you tell yourself?
"They must not value my time or enjoy spending time with me."
Is this true?
Not necessarily.
What evidence supports this statement as true?
I feel hurt and disappointed, and this isn't the first time plans have fallen through with this friend.
What evidence contradicts this statement?
My friend has a busy schedule and often deals with last-minute work demands. They've also shown appreciation for our friendship in other ways, like remembering my birthday and being supportive during tough times.
What new empowering statement will you tell yourself?
"My friend's cancellation doesn't reflect their feelings about me. They have a busy life, and it’s not personal. I can use this time to do something enjoyable for myself."
Let's Get Started
Grab your journal or a piece of paper. If you want a journal specific to these tasks, check out the one I created here. Start by writing what is bothering you right now and what triggered it. Next write out what negative self-talk you told yourself when this incident happened. Now ask yourself is this 100% true? Now for the detective work list what evidence do you have that makes the statement true and what evidence do you have that contradicts it? Now that you have assessed this negative self-thought, write a new statement that is 100% true and positive.
Next time you get triggered and this negative self-thought creeps back into your mind, because it will, our brain can be like a broken record or a CD, remember those, playing over and over again on repeat. Stop it in it's tracks. Don't let it take over your thoughts and make you feel bad about yourself. Remember your new empowering statement and replace that negative self-chatter with your new, positive belief. The goal of this is to empower you to believe in yourself and trust your journey.
Embrace the challenges you face as opportunities to become stronger and wiser. With every entry, remind yourself that you are worthy of all the good things life has to offer. You're enough just as you are, and you have so much to offer the world. Let your thought tracker journal be your personal cheerleader, encouraging you to celebrate how far you've come and stay excited about where you're going. Get ready to watch your thoughts transform and manifest the blisstacular life you deserve!
Ready to Start Your Transformation?
Are you ready to flip your doubts into powerful affirmations and embark on a journey of self-discovery? Grab your Thought Tracker Journal today and start transforming your life, one thought at a time. Click here to buy your Thought Tracker Journal.