This series of forms is based on Cognitive Behavioral Therapy (CBT) for scientific analysis. Completing them will significantly boost your mood. Please feel free to analyze your private thoughts—we do not store any of your personal information.

This interactive guide is based on book <Mind Over Mood> <Mind Over Mood>

How to Be Happy

To understand how to be happy, we must first learn how to deal with negative emotions like anxiety and depression that cloud our daily lives.

Situation

Moods

a.How did you feel?
b.Rate each mood(0-100%)

Automatic Thoughts

a.What was going though your mind just before you started to feel this way? Any other thoughts? Images?
b.Circle the hot thought.

Rate Hotness of Each Thought

For each automatic thoughts, rate from 0 to 100%

Evidence That Supports the Hot Thought

Evidence Doesn't Support the Hot Thought

Alternative Balanced Thoughts

a.Write an alternative or balanced thought.
b.Rate how much you believe in each alternative on balanced thought (0-100%).

Rate Moods Now

a.Write an alternative or balanced thought.
b.Rate how much you believe in each alternative on balanced thought (0-100%).
Rerate moods listed in Moods section as well as any new moods. (0-100%).