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Thought Record
Transform negative thinking patterns by examining evidence and building balanced perspectives. This powerful CBT tool helps you respond to situations with clarity instead of reacting from emotion.
Step 1: Describe the Situation
What happened? Where were you? Who was involved?
Be specific about the circumstances. This field is required.
Step 2: Identify Your Automatic Thought
What went through your mind? What were you thinking?
Step 3: Identify Your Emotions
What emotion did you feel? How intense was it?
5
Step 4: Identify Cognitive Distortions
Which thinking errors might be present in your thought?
All-or-Nothing Thinking
Overgeneralization
Mental Filter
Disqualifying the Positive
Jumping to Conclusions
Magnification or Minimization
Emotional Reasoning
Should Statements
Labeling
Personalization
Step 5: Examine the Evidence
Look at the facts objectively
Step 6: Create a Balanced Thought
Based on the evidence, what's a more realistic thought?
3
Emotion reduced by 2 points
Tips for Effective Thought Records
- • Complete thought records as soon as possible after the triggering event
- • Be specific and detailed in describing the situation
- • Write your automatic thought exactly as it occurred, even if it seems irrational
- • Look for facts, not interpretations, when examining evidence
- • Your balanced thought should acknowledge both the evidence for and against
- • Practice regularly - the more you use this tool, the more automatic it becomes
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