SM6: Thought Labeling
Virtual Coach
Work step-by-step through the Self-Monitoring & Awareness exercise with the virtual coach.
Introduction
A single sentence can masquerade as hard fact when it’s really just a “what-if.” By labeling each thought the moment it appears as Fact, Opinion, Prediction, Judgment, Memory, or Plan, you create a split-second of distance. That pause (called decentering) drops emotional intensity and primes the brain for accurate problem-solving.
Instructions
Goal: Label 10 thoughts per day for one week.
Time per label: Approximately 30 seconds.
Step 1: Pull a Thought
Use your Automatic Thought Log or catch a fresh thought in real time.
Short, verbatim wording works best.
Step 2: Choose a Label
Pick the best fit from the list: Fact · Opinion · Prediction · Judgment · Memory · Plan.
When in doubt, ask: “Could a camera confirm this?”
Step 3: Mark Emotion (0–10)
Write the feeling associated with the thought and rate its intensity from 0 to 10.
Spikes show which labels hit hardest.
Step 4: Note Action Urge
Record the impulse the thought sparked. Argue, avoid, scroll, snack, etc.
This helps build awareness for future behavioral skills.
Step 5: Tally Patterns
At the end of the day, count how many of each label you used.
Your most common type is your prime “distortion arena.”
FAQs
Why label the thought first instead of challenging it right away?
Research shows that simply categorizing a thought reduces extreme emotional reactions and overthinking (Fresco et al., 2007). We will focus on challenging the thoughts in the Cognitive Restructuring exercises later on.
Isn’t everything a mix of fact and opinion?
Sure! But pick the dominant element. “My boss frowned, so I’ll be fired” → Fact (frowned) + Prediction (fired). Label the prediction; we rarely react to the fact alone.
What if I overthink the label?
Go with your gut in under five seconds. Speed trains automatic meta-awareness.
Do I need all six labels?
Start with the list above. If another category pops up often (e.g., Catastrophe), add it. Just keep the total under eight so the system stays quick.
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.
