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Section 5. Practical materials
A. THOUGHT RECORD (CBT TEMPLATE)
Date
Situation
Automatic thought
Emotion (0–10)
Evidence for
Evidence against
Alternative thought
Instructions: Fill out this table whenever you feel guilty or catch yourself being self-critical.
B. A LETTER TO YOURSELF (CFT TEMPLATE)
Dear [Your name],
I know things are hard for you right now. You’re feeling [describe the emotion].
That’s okay. You have every right to feel this way.
You’re not alone. Many people go through similar experiences.
You’re not a bad person. You made a mistake—and that can be fixed.
I’m here with you. I see you. I’ve got your back.
You’re safe. You are good enough.
With love,
[Your Name]
Instruction: Write this letter to yourself once a week. Read it aloud.
W. THE “STOP GUILT” CHECKLIST (DAILY)
Question
Yes
No
Did I notice the voice of guilt today?
☐
☐
Did I ask: “Is this true or a habit”?
☐
☐
Did I say something kind to myself?
☐
☐
Did I do something for myself today?
☐
☐
Did I talk to someone about how I feel?
☐
☐
Goal: 5/5 “Yes” by the end of the day.
G. FINAL CHECKLIST: ARE YOU READY TO BE FREE?
Question
Yes
No
I understand the difference between guilt and responsibility
☐
☐
I know how to recognize early signs of guilt returning
☐
☐
I have at least 1 support person
☐
☐
I practice self-compassion for at least 5 minutes a day
☐
☐
I know where to seek professional help
☐
☐
I am ready to break the chain of transmitting guilt to my children
☐
☐
I choose freedom every day
☐
☐
If you checked 5 or more “Yes”: You’re ready for long-term maintenance. Keep up the practices.
If you checked fewer than 5 “Yes”: Go back to the relevant chapters (15, 13, 14) and work on your weak spots.