CR2: Evidence For / Evidence Against Table
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
Once you’ve tagged a hot automatic thought with its distortion (CR1), the next move is to test it. The Evidence For / Evidence Against Table treats each thought like a court case: you gather objective facts that support the statement and facts that contradict it. Seeing both columns side-by-side calms the limbic system, boosts cognitive flexibility, and often shrinks the thought’s credibility from “absolute truth” to “one possibility.”
Instructions
Goal: Run the table on one starred thought (from CR1) every other day for two weeks.
Time per table: ~10–12 minutes.
Step 1: Copy the Thought
Write the raw sentence at the top (e.g., “They all think I’m incompetent”).
Stick with the original wording. Don’t soften it yet.
Step 2: Set Intensity Baseline
Rate how much you believe the thought right now (0–100%).
You’ll re-rate at the end to track impact.
Step 3: Gather Evidence For
List only facts. Events a camera could verify that support the thought.
Feelings and predictions aren’t facts. Skip them.
Step 4: Gather Evidence Against
Write factual data that doesn’t fit or directly contradicts the thought.
Ask a trusted friend for overlooked positives if needed.
Step 5: Weigh the Scales
Look at both sides. Circle the three strongest items on each side.
Strength matters more than length.
Step 6: Craft a Balanced View
In one sentence, write a 70% believable alternative.
Example: “Some teammates questioned my idea, but others valued my input, so my competence is mixed, not zero.”
Aim for realistic. Not overly positive.
Step 7: Re-rate Belief & Emotion
Score belief in the new statement (0–100%) and note any emotional shift.
A drop of 20% or more = effective reframe.
FAQs
I can’t find any evidence against What now?
Ask: “If a friend challenged this thought, what would they say?” or widen the time frame (“ever” vs “this week”). Objectivity grows with practice.
The thought still feels 100 % true!
Strong emotions can glue belief. Try pairing the table with a short grounding skill (SM8) first, then return when arousal drops below 6/10.
Isn’t this just positive thinking?
No. Columns must contain verifiable facts. You’re not sugar-coating; you’re recalibrating to reality.
How does this differ from CR3 (Socratic Questions)?
CR2 compiles data; CR3 probes logic. Many people alternate the two for stubborn thoughts.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
