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Downward Arrow Worksheet
(One-Page Version)
Name / Initials:
Date:
Situation / Trigger:
1
Automatic Thought
What went through your mind? (Write it exactly as it appeared.)
Emotion:
Intensity (0-100%):
2
Ask the Downward Arrow Question
Meaning 1
"If this thought were true, what would that mean?"
Emotion:
Intensity:
↓
Meaning 2
"And if that were true, what would it mean?"
Emotion:
Intensity:
↓
Meaning 3
"If this were true at the deepest level, what would it say about me, others, or my future?"
Emotion:
Intensity:
(Stop when the belief feels global, absolute, or strongly emotional.)
3
Core Belief Identified
Write the underlying belief you discovered.
4
Balanced Alternative Belief
Rewrite the belief in a more realistic and compassionate way.
5
Emotion Check
After reviewing the new belief:
Original emotion:
New emotion:
New intensity (0-100%):
6
Takeaway
One sentence to remember when this thought comes up again.
Notes for Use
Use after identifying an automatic thought
Ask the same question repeatedly until a core belief appears
There are no "right" answers—focus on emotional impact
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