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Socratic Questioning Worksheet

1 Distressing Thought or Belief
Write the exact thought as it appeared (no filtering).
2 Emotional Impact
What emotions does this thought create?
Emotion Intensity (0-100%)
3 Clarification Questions
Ensure the thought is specific and accurate.
What do I mean by this thought, exactly?
Is this a fact or an interpretation?
Am I using vague or absolute language (e.g., always, never, must)?
4 Evidence-Based Questions
Examine factual support.

Evidence that SUPPORTS this thought:

Evidence that does NOT support this thought:

5 Alternative Perspective Questions
Generate other reasonable interpretations.
Are there alternative explanations for this situation?
What would I say to a friend who had this thought?
How might someone else view this situation?
6 Assumption & Bias Questions
Identify distortions or hidden assumptions.
What assumptions am I making?
Am I predicting the future or mind reading?
Am I focusing on the worst-case outcome?
7 Consequence & Usefulness Questions
Evaluate the impact of holding the belief.
How does believing this thought affect my mood or behavior?
Does this belief help me cope or solve the problem?
What does it cost me to keep believing this?
8 Balanced Alternative Thought
9 Emotion Re-Check
After questioning the thought:
Emotion Original Intensity New Intensity
10 Takeaway