Step Three: Develop New Balanced Thoughts

After examining the evidence of automatic thoughts in step 2, people may discover that the evidence or facts collected do not support the original thought. If the evidence doesn't support the thought, write an alternative or balanced thought. A new balanced thought reflects new evidence and represents a more realistic view of the situation. New alternative balanced thought leads to significant improvements in how we feel and what we do. After completing and examining the evidence in step two, it's then helpful to generate alternative balanced thoughts. In short, steps 1-3 help people learn how to identify, evaluate, and modify automatic thoughts and beliefs.