Thought Record Worksheet
A CBT tool for identifying and challenging unhelpful thoughts.
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Thought Record
Use this worksheet to examine thoughts that are causing difficult emotions. By identifying and examining our thoughts, we can often find more balanced ways of thinking.
How to Use This Worksheet
1. Situation
Describe the situation that triggered difficult emotions. Be specific: What happened? When? Where? Who was involved?
2. Emotions
What emotions did you feel? Rate each emotion 0-100% intensity.
3. Automatic Thought
What went through your mind? What were you telling yourself? Capture the thought exactly as it occurred.
4. Evidence For
What facts support this thought being true? (Stick to facts, not feelings)
5. Evidence Against
What facts suggest this thought might not be completely true? What would you tell a friend who had this thought?
6. Alternative Thought
Based on the evidence, what is a more balanced way of thinking about this situation?
7. New Emotion Rating
After considering the alternative thought, re-rate your emotions 0-100%.
Tips
- Practice this regularly, even with small situations
- The goal isn't positive thinking, but balanced thinking
- It gets easier with practice
- Consider keeping a thought journal
Reflection Questions
Prompts you can use yourself or share with a client.
- 1
What patterns do you notice in your automatic thoughts?
- 2
What evidence against your thoughts was hardest to find?
- 3
How might regularly practicing this change your thinking over time?
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