The Dialectical Behavior Therapy Skills Workbook for Anxiety

92 The Dialectical Behavior Therapy Skills Workbook

ExAMPLE: NEGATIvE JuDGMENTS RECORD

When? Where? What?

Sunday, 2 p.m. Home I thought: “I hate Sundays; they’re always so boring.”

Sunday, 6:30 p.m. Home I told my girlfriend I didn’t like the shirt she was

wearing.

Monday, 8:30 a.m. In the car pool on

the way to work

I thought about how much I hate the people on the

road who always drive like idiots.

Monday, 11 a.m. Work I thought about how stupid my coworkers are for

asking me the same questions every day.

Monday, 12:30 p.m. Work I thought about how much I hate my boss for buying

me a computer that’s not fast enough to do my work.

Monday, 1:45 p.m. Work I got mad at myself for making a mistake and called

myself an “idiot.”

Monday, 2:30 p.m. Work I got mad at the president after reading about his

views on foreign policy in the newspaper.

Monday, 4:15 p.m. Work I thought about the ugly color they painted the room

I’m sitting in.

Monday, 5:15 p.m. In the car pool on

the way home

I told Sandra she was being rude for keeping her car

radio turned up too loud.

Monday, 11:30 p.m. Home I got upset with myself for staying up so late and not

getting enough sleep.