Depression Thought Record Worksheet
Identify and challenge thoughts that maintain depression using Cognitive Behavioral Therapy (CBT).
How Depression Affects Your Thinking
Depression doesn't just affect your mood—it profoundly changes the way you think. When you're depressed, your brain develops a negative filter that systematically distorts how you see yourself, your world, and your future.
This thought record is designed to help you identify these distorted thoughts and challenge them with more balanced, realistic thinking. This is a core technique in Cognitive Behavioral Therapy (CBT), one of the most evidence-based treatments for depression.
Key Insight:
"Your thoughts when you're depressed are symptoms of the illness—they're not accurate reflections of reality, even when they feel true."
The Negative Triad of Depression
Psychologist Aaron Beck identified that depression typically involves negative thoughts in three areas:
1. Negative View of Self
Thoughts about being worthless, defective, or inadequate.
Examples:
- • "I'm a failure"
- • "I'm worthless"
- • "There's something wrong with me"
- • "Nobody could love me"
- • "I'm a burden to everyone"
2. Negative View of the World
Thoughts that life is unfair, difficult, or that nothing ever works out.
Examples:
- • "Nothing ever goes right"
- • "The world is a terrible place"
- • "Everyone else has it easier"
- • "Life is just suffering"
- • "No one can be trusted"
3. Negative View of the Future
Thoughts that things will never improve or that there's no point trying (hopelessness).
Examples:
- • "Things will never get better"
- • "There's no point in trying"
- • "I'll always feel this way"
- • "Nothing I do will make a difference"
- • "My situation is hopeless"
Common Thinking Patterns in Depression
Overgeneralization
Taking one negative event and assuming it applies to everything.
Example: "I failed this test, so I'm a complete failure at everything."
Mental Filter
Focusing only on negative details while ignoring positive ones.
Example: "My presentation went terribly" (ignoring 5 compliments, focusing on 1 critical question).
Disqualifying the Positive
Rejecting positive experiences as "not counting."
Example: "They only said that to be nice, they don't really mean it."
Emotional Reasoning
Assuming that because you feel something, it must be true.
Example: "I feel worthless, therefore I am worthless."
Personalization
Blaming yourself for things outside your control.
Example: "My friend is upset. It must be my fault."
Should Statements
Harsh self-criticism using "should," "must," or "ought."
Example: "I should be able to handle this. What's wrong with me?"
Depression Thought Record
How to Use This Worksheet
Situation: Describe what happened. Where were you? What were you doing? Who was present?
Mood: What emotions did you feel? Rate intensity 0-100%.
Automatic Thoughts: What went through your mind? What does this mean about you, others, or your future?
Evidence For: What facts support this thought?
Evidence Against: What facts contradict this thought? What would you tell a friend?
Balanced Thought: What's a more realistic, balanced way of viewing this situation?
Re-rate Mood: How intense is the emotion now? 0-100%
| Situation When? Where? With whom? | Mood(s) 0-100% | Automatic Thoughts What went through your mind? | Evidence For Facts supporting thought | Evidence Against Facts contradicting thought | Balanced Thought More realistic view | Re-rate Mood 0-100% |
|---|---|---|---|---|---|---|
| Example: Applying for jobs Saturday afternoon, alone at home |
Sad 85% Hopeless 90% Worthless 80% | "I'm never going to get hired. I'm a complete failure. What's the point?" | I've been rejected from 5 jobs recently |
• Job market is competitive right now • 5 rejections is normal in a job search • I got 2 interviews last week • I've had jobs before • My friend applied to 30+ before getting hired | "Job searching is hard and takes time, but it doesn't mean I'm a failure. Rejection is a normal part of the process. I just need to keep going." |
Sad 40% Hopeless 30% Worthless 20% |
| | ||||||
| | ||||||
| |
Questions to Challenge Depression Thoughts
When examining the evidence against your automatic thought, these questions can help you think more objectively:
• What would I tell a friend who had this thought?
• Am I confusing a thought with a fact?
• Am I jumping to conclusions based on feelings rather than facts?
• What evidence do I have that contradicts this thought?
• Am I ignoring the positive or focusing only on the negative?
• Am I predicting the future instead of dealing with the present?
• Is this thought helpful? What would be a more helpful way to think about this?
• What's the worst that could happen? How likely is that? Could I cope if it did?
• Am I setting unrealistic standards for myself?
• Have there been times when this thought wasn't true?
• Am I using words like "always," "never," "completely," "totally"? Is that realistic?
• What's a more balanced or compassionate way to view this?
Common Depression Thoughts & Balanced Alternatives
Worthlessness / Self-Criticism
Depressive Thought:
"I'm worthless and have nothing to offer."
Balanced Alternative:
"Depression makes me feel worthless, but that feeling isn't a fact. I have strengths and qualities even if I can't see them right now."
Hopelessness
Depressive Thought:
"Things will never get better. I'll always feel this way."
Balanced Alternative:
"Depression is an illness, not a life sentence. With treatment, most people recover. This feeling won't last forever, even though it feels permanent right now."
Feeling Like a Burden
Depressive Thought:
"I'm a burden to everyone. They'd be better off without me."
Balanced Alternative:
"The people who care about me want to help. Everyone needs support sometimes. I've been there for others in the past, and I can accept help now."
Helplessness
Depressive Thought:
"There's nothing I can do. I'm completely helpless."
Balanced Alternative:
"Depression makes me feel helpless, but I can take small steps. Even completing this worksheet is doing something."
Failure / Not Good Enough
Depressive Thought:
"I'm a complete failure. Everyone else can do this except me."
Balanced Alternative:
"Everyone struggles sometimes. I'm comparing my insides to other people's outsides. I've succeeded at things before and can again."
Lack of Purpose / Point
Depressive Thought:
"What's the point? Nothing I do matters anyway."
Balanced Alternative:
"Depression robs me of my sense of purpose, but that doesn't mean there isn't one. When I feel better, I'll reconnect with what matters to me."
Tips for Using This Thought Record
Complete the record when your mood shifts
Don't wait until the end of the day. Catch the thoughts while they're fresh.
Be specific about the situation
Vague situations make it harder to identify thoughts. Include time, place, and people present.
Identify the "hot thought"
You may have multiple thoughts. Which one triggered the strongest emotion? Start there.
Look for facts, not interpretations
Evidence = observable facts. "She didn't text back" is a fact. "She hates me" is an interpretation.
Your balanced thought doesn't have to be positive
It just needs to be more realistic. "This is really hard" is balanced. "Everything is perfect!" is not.
Practice regularly, even when you feel okay
This is a skill. The more you practice, the better you'll get at catching and challenging negative thoughts.
Don't expect your mood to drop to 0%
Even a 20-30% reduction in distress is progress. Small improvements add up over time.
When to Seek Professional Support
Thought records are a helpful tool, but depression often requires professional treatment. Seek help if:
- • Your depression symptoms have lasted more than 2 weeks
- • You're having thoughts of self-harm or suicide
- • You find it very difficult to challenge your negative thoughts on your own
- • Your symptoms are interfering with work, relationships, or daily functioning
- • You're not seeing improvement after several weeks of practicing these techniques
A therapist trained in CBT can help you apply these techniques more effectively and provide additional support. Compare online therapy platforms to find a CBT therapist.
Crisis Support
If you're in crisis or having thoughts of suicide, please reach out for immediate help:
Related Resources
Cognitive Distortion Worksheet
Learn to identify 10 common thinking errors
Activity Planning Worksheet
Break the depression-inactivity cycle with behavioral activation
Depression Screening (PHQ-9)
Assess your depression severity with validated questionnaire
Best Therapy for Depression
Find online platforms offering CBT for depression