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]
Instructions: Write this letter to yourself once a week. Read it aloud.
C. 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.
D. 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 answered “Yes” to all 7 questions: You’re ready for long-term maintenance. Keep up the practices.
If at least one answer is “No”: Go back to the relevant chapters (13, 14, 15) and work on your weak spots.