CBT · free
Thought record
Catch the thought. Weigh the evidence. Find a more balanced response. Used in cognitive-behavioural therapy (Beck, 1979) to loosen the grip of unhelpful automatic thoughts. Saved only on this device.
Where were you? Who was there? What happened just before the thought?
One or two words. E.g. fear, sadness, shame, anger.
5
The thought running through your head. Try to write it as a sentence.
Facts that support the thought.
Facts that don't fit the thought. Other ways of seeing it.
Not toxic positivity — something true that holds both.
How intense is the original emotion now, after working it through?
5