It is important to record your everyday thoughts and feelings, because these hold the clues to how your alcohol problems can be solved. Your current difficulties will be maintained by a number of factors – the way you deal with the events in your life, the self-talk you make internally and the beliefs you hold about yourself will all play a role.

To make any changes therefore, you need to become aware of the habitual ways in which your mind works. This is the basis of cognitive therapy.

A regular journal can help you with this. You can send your journal entry to your therapist every day, and each one will be reviewed. This can then help us to recognise any patterns which you may need to change. A copy of this form will be sent to you for your own records.

    Your Name (required)

    Your Email (required)

    Today's Date

    Describe the difficult situation from today

    What were you thinking about the situation?
    (What did you say to yourself internally?)

    How were you feeling?

    How strongly did you want a drink? (0-10)

    How much did you end up drinking?