What went through your mind? Add every thought that shows up — the first one usually isn't the one really driving the feeling. Keep going until nothing new comes.
C — Feelings
Name what you felt. If more than one shows up, add them all.
WORKING ON
D — Name the Thinking Error
Which trap is this thought falling into? Pick as many as fit.
Putting Yourself Down
Negative Labeling
Setting the Bar Too High
Self-Blaming
Making Stuff Up
Fortune Telling
Mind Reading
"Should" Statements
Making It Worse
Ignoring the Good
Blowing Things Up
Feelings as Facts
D — Check the Facts
What's the evidence this thought is true?
What's the evidence against it?
What would you tell a friend who had this exact thought?
E — Change It
Given all that — what's a more balanced way to see it?