FREE Thought Observation Diary for Tracking Triggers

This Thought-Observation Diary is designed to help you break free from these habits and foster a healthier mindset. This easy-to-follow, 6-step guide offers practical tools to identify, understand, and manage your body-checking triggers and emotions.

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What’s Inside: Step-by-Step guide with a clear, structured approach to understanding and working on triggers by:

• Situation Analysis: Learn to recognize the context and situations that are triggering.
• Thought Awareness: Capture and analyse your stream of thoughts to understand their impact.
• Emotional Insight: Identify and rate the intensity of your emotions and urges.
• Healthy Alternatives: Develop positive, alternative thoughts to counteract negative self-talk.
• Inner Child Connection: Develop techniques to nurture and comfort your inner self.
• Take-Home Message: Come up with your personalised reminders to reinforce positive thinking.

How to Use:

1. Download and Print: Access the template immediately after purchase and print it out for easy use.
2. Daily Practice: Use the template daily to track and observe your body-checking behaviors, thoughts, and emotions.
3. Self-Reflection: Fill out the template during or after any situation that is triggering.
4. Emotional Management: Use the steps to develop healthier ways to think and respond to triggers.
5. Positive Reinforcement: Write down take-home messages for added support.

Benefits:

• Self-Awareness: Gain a deeper understanding of the patterns and triggers of your body-checking habits.
• Emotional Regulation: Learn to manage and reduce the intensity of negative emotions associated with body-checking.
• Positive Mindset: Shift towards healthier thoughts and behaviors, improving overall self-esteem and body image.
• Practical Tool: A simple, yet effective template that can be integrated into your daily routine for ongoing support.

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