Thought Record
A CBT worksheet for catching an automatic thought and weighing the evidence for and against it to reach a more balanced view.
In this resource
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Thought Record
A CBT worksheet for catching an automatic thought and weighing the evidence for and against it to reach a more balanced view.
Completed Thought Record Example
The following is an example Thought Record entry for someone experiencing social anxiety. You can use this example to familiarise with the activity.
The 'hot thought' (thought generating the most anxiety in this situation) is underlined. The 'supporting' and 'opposing' evidence columns have then been completed with this hot thought in mind.
Initial Information
Some tips
Now complete the first two columns of the thought record
- 'Situation/Initial Trigger': Describe where you were and what you were doing at the moment you first notice the issues/problem arise (in this case, the onset of anxiety).
- 'Negative Automatic Thoughts': Take your time and list all the thoughts you experienced immediately in that moment.
| Situation / Initial Trigger | Negative Automatic Thought |
|---|---|
Evaluation & Reflection
Now complete the remaining four columns of the Thought Record
- Supporting Evidence: All the reasons or justifications to suggest the hot thought is accurate
- Opposing Evidence: All the reasons or justifications to suggest the hot thought is NOT accurate
- Alternative, More Realistic Thought: Considering both supporting and opposing evidence for the hot thought, what would be a more realistic and accurate thought (if there is one)
- Outcome/Learning: Record any useful/important observations and/or any key learning points
| Supporting Evidence | Opposing Evidence | Alternative Thought | Outcome/Learning |
|---|---|---|---|
You made it to the end.
