Step Two: Examine the Evidence

After identifying automatic thoughts in step one, it is helpful to examine the evidence that supports or does not support these automatic thoughts. When people believe thoughts are true, they act and feel like they are true. Depressing or anxious feelings are often triggered by automatic negative and nervous thoughts. By listing the evidence both for and against our own thoughts and beliefs we can learn to get into the habit of more realistic and balanced thinking patterns. More accurate perceptions help us to feel and act better.

Thoughts are Not Facts