- ⏱️ Time: 5–10 minutes
- 🧠 Best for: stuck thoughts, anxiety spikes, self-criticism
- 🎯 Goal: balanced alternative thought & calmer emotion
- 🔒 Privacy: runs in your browser
Free CBT Thought Record Worksheet (7-Column, Interactive)
Fill the columns below. Export as a text file for your records or to discuss in session.
How to use
- Pick one recent situation (keep it specific; one event).
- Name emotions & intensities (0–100%).
- Capture the exact automatic thought (word-for-word if you can).
- List facts — for and against. Avoid opinions/guesses.
- Write a balanced alternative that fits all the data.
- Re-rate emotions. Noticing even small drops matters.
Tips
- Short phrases beat essays. One record per trigger.
- If you’re flooded, ground first, then complete the record.
- Use “What’s the evidence I’m missing?” to unstick the FOR/AGAINST steps.
- Export and bring to therapy for feedback.
Common thinking traps
- All-or-nothing (“If it’s not perfect, it’s a failure”).
- Catastrophising (“This small issue will ruin everything”).
- Mind-reading (“They think I’m useless”).
- Over-generalising (“I always mess up”).
Noticing the pattern helps you write a more realistic alternative thought.