Week 7: The Thought Record
Challenging Negative Thoughts
Using the Thought Record
The Thought Record is the core tool of CBT. It helps you move from identifying negative thoughts to evaluating and changing them. By examining the evidence for and against your thoughts, you can develop a more balanced and realistic perspective.
Step 1: The Situation
Describe the event that led to the unpleasant emotion. Who, what, where, when?
Describe the event that led to the unpleasant emotion. Who, what, where, when?
Step 2: Moods
Describe your feelings in one word (sad, anxious, angry). Rate the intensity (0-100%).
Describe your feelings in one word (sad, anxious, angry). Rate the intensity (0-100%).
Step 3: Automatic Thoughts
What was going through your mind? Circle the "hot thought" (the one that carries the most emotional weight).
What was going through your mind? Circle the "hot thought" (the one that carries the most emotional weight).
Step 4: Evidence For
What facts support this thought? Stick to facts, not interpretations.
What facts support this thought? Stick to facts, not interpretations.
Step 5: Evidence Against
What facts contradict this thought? Have there been times this wasn't true? Are you missing any information?
What facts contradict this thought? Have there been times this wasn't true? Are you missing any information?
Step 6: Alternative Thought
Based on the evidence, is there a more balanced way to view the situation?
Based on the evidence, is there a more balanced way to view the situation?
Step 7: Re-rate Mood
How do you feel now? Rate the intensity (0-100%).
How do you feel now? Rate the intensity (0-100%).
Weekly Worksheet
| Situation | Moods (%) | Automatic Thoughts | Evidence For | Evidence Against | Balanced Thought |
|---|---|---|---|---|---|