How the Thought Trial Works

1. Identify the thought Write down the specific automatic thought that is causing distress. Be precise: instead of 'I feel bad,' write the exact thought, such as 'Nobody at work respects me.'
2. Gather evidence for the thought (prosecution) List only verifiable facts that support the thought. Exclude interpretations, assumptions, feelings, or mind-reading. Ask yourself: Would this hold up in a courtroom?
3. Gather evidence against the thought (defense) List verifiable facts that contradict or weaken the thought. Consider times the opposite was true, feedback from others, and what a trusted friend would say about the evidence.
4. Deliver the verdict Review both sides of the evidence. Is the original thought fully accurate, partially accurate, or mostly inaccurate? Write a revised, more balanced thought that accounts for all the evidence.

Rules of Evidence

• Facts only Evidence must be based on observable events, not interpretations, gut feelings, or assumptions about what others are thinking.
• No emotional reasoning Feeling something strongly does not make it true. 'I feel like a failure' is not evidence that you are one.
• Consider the full picture Our brains have a negativity bias that filters out positive or neutral information. Deliberately search for evidence you may have overlooked.
• Check for cognitive distortions Common thinking errors include all-or-nothing thinking, catastrophizing, mind-reading, and overgeneralization. If your evidence contains these, it may not be reliable.

Tips for Effective Cognitive Restructuring

• Use the double-standard technique Ask yourself what you would say to a close friend who had the same thought. We tend to be far more balanced and compassionate when advising others.
• Rate your belief before and after Before starting, rate how much you believe the thought on a scale of 0 to 100. After the exercise, rate it again. Even a small decrease shows progress.
• Practice regularly Cognitive restructuring is a skill that improves with repetition. The more you practice evaluating your thoughts, the more automatic balanced thinking becomes.