Free tool · About 10 minutes
Someone says something and you shut down, or snap back, before you’ve decided to. This slows that moment down, so you can see what you told yourself, check it against the facts, and choose what to do next time.
This is a thought record. It comes from cognitive behavioural therapy (CBT), one of the most studied forms of therapy. Each part of a reaction feeds the next. Your silence shapes how she responds, and her response feeds your next thought. The thought is usually the easiest place to step in.
It isn’t positive thinking. Some of your thought may be true. Bad managers, money stress and family pressure are real. The aim is a thought that’s fair to all the facts, so you respond to what’s actually happening.
When to use it: within a day of the moment, while you still remember the words.
Nothing you write is sent to Iroko Health or anyone else. It stays in this browser on this device. If you share the device, delete your records when you’re done.
A worksheet helps you catch one moment. When the same fight, the same silence or the same thought keeps returning, it usually helps to work on it with someone. A free 20-minute intro call is an easy place to start.
This tool is not crisis support. If you’re thinking about harming yourself or you’re not safe, call or text 9-8-8 (Suicide Crisis Helpline, Canada) or call 911.
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