1Learn CBT Evidence For / Evidence Against Table Skill
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.
Notice any change in belief or emotion. A fixed percentage change is not required for the exercise to be useful.
2Fill out the worksheet
Choose one high-impact thought every other day for two weeks. Separate observable facts from feelings and predictions.
Date & Time : …
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
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
