Thought Record
Work through each section to examine and reframe your thoughts
What is a Thought Record?
A thought record is a core tool in Cognitive Behavioral Therapy (CBT). It helps you identify automatic thoughts — the quick, often unconscious interpretations we make about situations — and examine whether they're accurate or helpful.
By systematically questioning your thoughts, you can spot patterns (cognitive distortions) and develop more balanced, realistic perspectives.
CBT Foundation
Developed by Aaron Beck in the 1960s. One of the most evidence-based therapeutic techniques.
Awareness Tool
Makes unconscious thought patterns visible so you can consciously examine and change them.
Evidence-Based
By weighing evidence for and against, you develop a more balanced perspective.
Common Thinking Traps
All-or-Nothing
Seeing things in black and white
Catastrophizing
Expecting the worst
Mind Reading
Assuming you know what others think
Fortune Telling
Predicting negative outcomes
Labeling
Attaching a label instead of describing behavior
Should Statements
"Should", "must", "ought to"
Personalization
Blaming yourself for things outside your control
Emotional Reasoning
Assuming feelings reflect reality
Getting the Most from Thought Records
Capture thoughts when they're fresh. Details fade quickly.
Instead of "I felt bad", describe exactly what you thought and felt.
The goal isn't to dismiss your thoughts, but to examine them curiously.
Like any skill, thought records get easier with practice.
Thought records are a therapeutic tool best used alongside professional mental health support. If you're struggling with persistent negative thoughts, please consult a qualified therapist.