CBT thought record
A seven-column cognitive restructuring worksheet — identify the thinking traps behind a distressing thought and build a more balanced alternative.
What was happening? Where were you, who was there, what triggered the reaction?
What went through your mind? Note the “hot thought” most tied to the strongest emotion.
Name each emotion and rate its intensity from 0 to 100 — both now and again after you reach a balanced thought.
Which thinking traps show up in the automatic thought? Select all that fit — tap the info icon to learn about each.
Facts (not interpretations) that support the automatic thought.
Facts that don’t fit the thought, alternative explanations, things you’d tell a friend.
Given the evidence on both sides, what is a fairer, more realistic way to see this? Then re-rate your emotions above.
Burns DD. Feeling Good: The New Mood Therapy. 1980. Cognitive model after Beck AT. Cognitive Therapy and the Emotional Disorders. 1976.