CBT Thought Record

Identify and challenge negative thinking patterns. Use the AI option for guided support, or switch to Traditional for the standard worksheet format.

AI Thought Record

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What is a CBT Thought Record?

A CBT thought record (also called a thought diary or thought log) is a core tool in Cognitive Behavioural Therapy. It helps you identify negative automatic thoughts (NATs), examine the evidence for and against them, and develop more balanced, realistic thinking patterns.

The Traditional option above follows the standard worksheet format used in CBT practice. The AI option provides guided support to help you work through your thoughts - useful if you're new to thought records or want prompts to help you reflect.

How Thought Records Can Help

  • Identify Thinking Patterns: Recognise common cognitive distortions like catastrophising, black-and-white thinking, and mind reading
  • Challenge Negative Thoughts: Learn to question automatic thoughts by examining evidence and considering alternative perspectives
  • Build Awareness: Connect thoughts, feelings, physical sensations, and behaviours to understand your patterns and triggers
  • Develop Coping Skills: Create a personal toolkit of balanced thoughts for similar situations in the future

The 5-Column Thought Record Process

1

Situation

What happened? When? Where? Who was involved?

2

Thoughts & Feelings

Automatic thoughts and emotional intensity (0-100%)

3

Evidence

Facts for and against the thought

4

Alternative

More balanced, realistic perspective

5

Re-rate

How do you feel now? (0-100%)

Common Thinking Patterns (Cognitive Distortions)

😰 Catastrophising

"What if I lose my job?" - Imagining the worst possible outcome

⚫⚪ All-or-Nothing Thinking

"I'm a complete failure" - No middle ground exists

🔮 Mind Reading

"They think I'm stupid" - Assuming you know others' thoughts

📏 Should Statements

"I should be perfect" - Unrealistic self-expectations

🏷️ Labelling

"I'm worthless" - Defining yourself by one aspect

🎯 Personalisation

"It's all my fault" - Taking excessive responsibility

When to Use a Thought Record

Thought records can be helpful in situations like:

  • When experiencing anxiety before events (social situations, work presentations)
  • During periods of low mood
  • After upsetting interactions or conflicts
  • When ruminating or overthinking
  • Before bed if worries keep you awake
  • Between therapy sessions as practice

Note: This tool is for self-reflection and is not a replacement for professional therapy. If you're experiencing significant distress, please speak with a qualified therapist or your GP.

Frequently Asked Questions

How often should I complete thought records?

Therapists typically recommend completing thought records whenever you notice strong negative emotions or unhelpful thinking patterns. During active therapy, this might be daily. The key is consistency rather than frequency.

What's the difference between the AI and Traditional options?

The Traditional option is the standard CBT worksheet format - you fill in each section yourself. The AI option helps guide you through the process with prompts and reflections based on what you've shared. Both lead to a completed thought record you can review.

Can I use this alongside therapy?

Yes, many therapists encourage using thought records between sessions as practice. You can share your completed worksheets with your therapist to discuss in appointments. However, this tool is for self-reflection and doesn't replace professional support.

Do thought records help with anxiety?

Thought records are a core CBT technique often used to work through anxious thoughts. They help you examine evidence for and against worrying thoughts, which can reduce anxiety over time. For significant anxiety, working with a therapist is recommended.

What's the difference between thought records and mood diaries?

Mood diaries track emotions over time, while thought records actively challenge and reframe negative thoughts. Thought records help you work through specific situations rather than just monitoring how you feel.

Other Free CBT Tools

⚖️ Pros & Cons Analysis

Make better decisions by weighing options systematically

👁️ Different Perspectives

See situations from multiple viewpoints

Want More Support with Your Thoughts?

While thought records are powerful self-help tools, working with a qualified therapist can provide personalized guidance for challenging thinking patterns.

Find a CBT Therapist