The Dialectical Behavior Therapy Skills Workbook for Anxiety

96 The Dialectical Behavior Therapy Skills Workbook

ExAMPLE: BEGINNER’S MIND RECORD

When? Where? What?

Friday, 12 p.m. Lunch with Laura I thought: “Laura is an incredibly talented person

who never makes any mistakes.”

Friday, 2:30 p.m. Work I called myself “incompetent,” since I’m not going to

be able to finish all my paperwork before five o’clock.

Friday, 2:45 p.m. Work After talking with my mother on the phone, I

thought about what a lousy job she did raising me.

Friday, 5:30 p.m. At the bar, after

work

I was thinking that the bartender looked really nice

and was probably the type of person who would

make a really good husband.

Friday, 7:30 p.m. Home At first I told my boyfriend that he was sweet for

making dinner, but when he put too much salt on

my food, I told him he was an idiot.

Saturday, 2:30 p.m. Shopping mall I found the “perfect” pair of jeans that are going to

make me look fantastic.

Saturday, 3:00 p.m. Shopping mall I was thinking about how ugly one of the guys in the

store looked.

Saturday, 4:15 p.m. Home I got upset and called myself an idiot when I realized

that the jeans didn’t fit.

Saturday, 9 p.m. Home I got mad at my boyfriend for not helping me get all

my chores completed today.

Saturday, 10:30 p.m. Home I was thinking about what a perfect day tomorrow is

going to be.