Thought Record Worksheet
Challenge distorted thinking patterns using Cognitive Behavioral Therapy (CBT).
How Thoughts Shape Your Emotions
Cognitive Behavioral Therapy (CBT) is based on a simple but powerful principle: It's not situations themselves that cause our emotions—it's how we interpret those situations.
The CBT Model
Something happens
You interpret it
You feel something
You react
Example: Your friend doesn't text you back.
Unhelpful thought:
"They're mad at me. I did something wrong."
Emotion & behavior:
Feel anxious (80%), ruminate all evening, avoid reaching out
Balanced thought:
"They might be busy. I don't have evidence they're upset."
Emotion & behavior:
Feel mildly concerned (30%), send a friendly check-in later
The key insight: By identifying and challenging unhelpful automatic thoughts, you can change how you feel and respond.
What Are Automatic Thoughts?
Automatic thoughts are the immediate interpretations or judgments that pop into your mind in response to a situation. They happen so quickly that we often don't notice them—but they have a powerful effect on our emotions.
Characteristics of Automatic Thoughts:
- • Rapid — They happen automatically, without effort
- • Believable — They feel like facts, even when they're not
- • Distorted — They often contain cognitive errors
- • Specific to the situation — They're about "right now," not general rules
How to Catch Your Automatic Thoughts
When you notice a shift in your mood (anxiety, sadness, anger, shame), pause and ask:
Thought Record
How to Use This Worksheet
Situation
When & where did this happen? Who was there? Be specific.
Emotions
What did you feel? (anxious, sad, angry, ashamed?) Rate intensity 0-100%.
Automatic Thought
What went through your mind? Write it as you thought it.
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 way to view this?
Re-rate Emotions
How intense are the emotions now? 0-100%
| Situation When? Where? | Emotions Type & intensity | Automatic Thought What went through your mind? | Evidence For Supporting facts | Evidence Against Contradicting facts | Balanced Thought More realistic view | Re-rate 0-100% |
|---|---|---|---|---|---|---|
| Example 1: Boss asked to meet tomorrow, 3pm at office |
Anxious 85% Worried 75% | "I'm going to get fired. I must have done something wrong." | Meeting was scheduled suddenly. Boss seemed serious on email. |
• My last performance review was good • I just completed a major project successfully • Boss schedules regular check-ins • I don't have evidence I'm getting fired | "It's probably a routine check-in or about a new project. Even if there's a problem, that doesn't mean I'm getting fired. I'll find out tomorrow what it's about." |
Anxious 40% Worried 30% |
| Example 2: Friend didn't laugh at my joke at dinner |
Embarrassed 70% Anxious 60% | "I'm so awkward. They think I'm weird. I shouldn't have said that." | Friend didn't laugh. There was an awkward pause. |
• Friend smiled and moved conversation forward • Not every joke lands, that's normal • Friend still invited me to next week's event • We had good conversation rest of evening | "One joke falling flat doesn't make me awkward. My friend didn't seem bothered—I'm overanalyzing. People don't judge friendships on single moments." |
Embarrassed 25% Anxious 20% |
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Questions to Challenge Your Automatic Thoughts
When examining evidence against your thought, use these questions to think more objectively:
• Am I confusing a thought with a fact?
• What evidence do I have that contradicts this thought?
• What would I tell a friend who had this thought?
• Am I jumping to conclusions?
• Am I focusing only on the negative and ignoring the positive?
• Am I mind-reading (assuming I know what others think)?
• Am I fortune-telling (predicting the future without evidence)?
• What's the worst that could happen? How likely is that?
• Am I using extreme words like "always," "never," "completely"?
• Is this thought helpful, even if it's partially true?
• What's another way to look at this situation?
• Am I setting unrealistic standards for myself?
Common Cognitive Distortions Quick Reference
All-or-Nothing Thinking
Seeing things in black-and-white categories. "I didn't do it perfectly, so I failed."
Overgeneralization
One negative event becomes a pattern. "This always happens to me."
Mental Filter
Focusing exclusively on negatives, filtering out positives.
Jumping to Conclusions
Mind-reading or fortune-telling without evidence.
Catastrophizing
Expecting disaster. "What if...?" worst-case scenarios.
Emotional Reasoning
"I feel it, therefore it must be true."
Should Statements
Rigid rules using "should," "must," "ought." Leads to guilt and frustration.
Personalization
Blaming yourself for things outside your control.
Want more detail? See our Cognitive Distortion Worksheet for in-depth examples and exercises.
Tips for Using Thought Records Effectively
Fill it out when your mood shifts
Don't wait hours later. Catch the thought while it's fresh.
Be specific about the situation
Include time, place, who was there. Specificity helps identify patterns.
Identify the "hot thought"
You may have multiple thoughts. Which one caused the strongest emotion?
Separate facts from interpretations
Evidence = observable facts. "She frowned" 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 hard" is balanced. "Everything's great!" might not be.
Practice regularly
This is a skill that improves with practice. Do 1-2 thought records daily for a few weeks.
Progress isn't about eliminating emotions
Even a 20-30% reduction in distress is meaningful. Small changes compound over time.
When to Seek Professional Support
Thought records are a powerful self-help tool, but they work best with professional guidance. Consider therapy if:
- • You're struggling with anxiety, depression, or other mental health symptoms
- • You find it very difficult to challenge your thoughts on your own
- • Your distressing thoughts are intrusive and persistent
- • You're not seeing improvement after several weeks of practice
- • Your symptoms interfere with work, relationships, or daily life
A CBT therapist can help you apply these techniques more effectively and address deeper patterns. Compare online therapy platforms to find a CBT therapist.
Crisis Support
If you're in crisis or having thoughts of self-harm, please reach out for immediate help: