What is the situation? You might be having thoughts about something that just happened in the environment or something that happened inside of you (an intense emotion, a painful sensation, an image, a daydream, a flashback, or a stream of thoughts—e.g., thinking about my future). I got a parking ticket.

• What am I thinking or imagining? I’m so stupid.

• What is the cognitive distortion? (optional) Labeling, overgeneralizing

• What makes me think the thought is true? I shouldn’t have lost track of time.

• What makes me think the thought is not true or not completely true? Other people get parking tickets. It doesn’t necessarily mean they’re stupid.

• What’s another way to look at this? I just made a mistake.

• If the worst happens, what could I do then? Just keep paying parking tickets, but it would be better to set an alarm on my phone so it doesn’t happen again.

• What’s the best that could happen? I’ll never get a parking ticket again.

• What will probably happen? I could get another ticket, but I’ll probably remember what happened this time and make sure I don’t.

• What will happen if I keep telling myself the same thought? I’ll keep being upset with myself.

• What could happen if I changed my thinking? I’d feel better.

• What would I tell my friend or family member [think of a specific person] Gabe if this happened to him or her? It’s not that big a deal. So you forgot and made a mistake. You know how to avoid doing this in the future.

• What would be good to do now? Get my mind off of this. Go for a walk.