CR3: Socratic Questions Script
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
Once you identify a distorted thought (CR1) and lay out the raw evidence (CR2), the next CBT move is to cross-examine the thought’s logic. Socratic questioning, named after the ancient Greek method of disciplined inquiry, does exactly that. You ask a brief series of pointed questions that poke holes in over-generalizations, catastrophes, and mind-reading. Studies show this method predicts longer-term CBT gains more strongly than any other restructuring tool.
Instructions
Goal: Run the script on one sticky thought (belief ≥ 70%) twice a week for four weeks.
Time per script: 8–12 minutes.
Step 1: Clarify the Claim
Write the thought in one precise sentence.
Example: “My friends are bored of me.”
Specific wording makes answers sharper.
Step 2: Define the Terms
Ask: “What do I mean by ___?”
Example: “Bored = never initiate plans.”
Vague words often hide distortions.
Step 3: Check the Source
Ask: “Who told me this? What is their track record?”
Example: “No one. Just a feeling.”
Feelings are valid, but not the same as facts.
Step 4: Test Extremes
Ask: “Always? Never? Every time?”
Example: “Actually, Maya texted first last week.”
Absolutes usually crack under data.
Step 5: Seek Alternatives
Ask: “What else could explain the facts?”
Example: “They’re busy with finals.”
List at least two neutral or compassionate explanations.
Step 6: Judge Impact
Ask: “If I keep this belief, what happens? If I drop it?”
Example: Keeps me isolated vs. frees me to reach out.
This step pivots you from rumination to motivation.
Step 7: Form a Balanced Thought
Combine your strongest answers into one realistic sentence.
Example: “Some friends are swamped now; others still want to hang out. I can send a plan.”
Your new thought should feel at least 70% believable.
Step 8: Re-rate Belief & Emotion
Score belief in the original and new thought (0–100%). Note emotional shift.
A drop of 20% or more = solid reframe. Track wins to build momentum.
FAQs
Eight steps feel long. Can I shorten it?
With practice you’ll mentally hit the core trio: Evidence? Alternatives? Impact? Even a 90-second “micro-Socratic” lowers distress.
I get stuck after two questions. What now?
Switch to a curious friend role: “If my best friend believed this, what would I ask them?” Externalizing often unlocks fresh answers.
What if my answers still support the negative thought?
That happens. In that case, the thought may be accurate but unhelpful. try reframing it using CR4 (Balanced Thought Builder) or testing it through CR10 (Behavioral Experiment Plan).
Isn’t this just overthinking?
No, Overthinking loops the same statements; Socratic questioning introduces new data points and deliberately ends with an action plan.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare 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.
