Five-Column Thought Record-Urges
| Situation Describe the people, place, or thing that triggered the urge/craving. | Thought Write down any automatic thoughts (or self-talk) you had about using. | Feeling What feeling(s) did you experience? | Alternative, Realistic Thought Use the questions to come up with a more balanced, realistic thought. | Outcome What feeling or behavior might result from the alternative, realistic thought? |
|---|---|---|---|---|