"No More Words"

So my first assignment is a Thought Record. This is a cognitive behavioral therapy. I started it in my therapist's office yesterday, but we didn't finish it. I am going to finish it here.

Situation:
1/27/17
E-mail from XXXX
Overall takeaway, I talk too much and don't listen when discussing emotional content.

Moods:
Hurt: 35 %
Defensive: 50%
Angry: 15%

Automatic Thoughts:
I'm a horrible person.
I'm being selfish.
Why can't I just shut up and listen? (Hot Thought)

(Image): My ex-husband yelling at me for not addressing his emotional needs.

Evidence that Supports the Hot Thought:
XXXX and I are unable to communicate
They tell me that I push agendas and am aggressive.
This is something I have heard before (from my ex-husband)
I am very talkative.

Evidence that Does Not Support the Hot Thought:
My Husband and I had to work through this and did so.
I will listen when asked.
My therapist told me that I don't hit her with a wall of words, that I pause and wait for input.
Other people have told me that they enjoy our discussions. They come to me for council and advice. They talk to me about emotional topics and then come back and do it again.
I learned and practiced active listening as a part of my education degree.

Alternative/Balanced Thoughts:
I am prone to chatter, but I try to listen and share a conversation.
If I am asked, I will listen.
It's not my responsibility to make sure that the other person feels heard. If a person does not feel like that I am not listening, they have to represent their needs and request that I stop talking. My responsibility is to pay attention to that request and listen.

How much I believe the alternative narrative:
55% - But I talk too much....

45% - I will try to observe myself in conversation and note when I am pushing my agendas instead of listening.

Rate Moods Now (after the exercise)
Hurt: 60% - people who love me have figured out how to talk to me. I am worthy.
Angry: 30%
Defensive: 20% - XXXX is not going to figure this out with me.