Free Resource

Thought Record Sheet

A CBT worksheet for identifying and challenging unhelpful thoughts.

Thought Record Sheet · Noor Psychology · BABCP Accredited

Noor Psychology Therapy · BABCP Accredited

Thought Record Sheet

A CBT Worksheet for Identifying & Challenging Unhelpful Thoughts

The thought record is one of the most powerful tools in Cognitive Behavioural Therapy. It helps you to slow down automatic thinking, examine the evidence, and develop a more balanced perspective. Use this sheet whenever you notice a significant shift in your mood or an unhelpful thought pattern.

How to Use This Sheet

Situation — What was happening? Where? Who with?

Emotions — What did you feel? Rate each 0–10.

Automatic Thought — What went through your mind?

Evidence For — What facts support this thought?

Evidence Against — What facts challenge it?

Balanced Thought — A more realistic perspective.

Part 1 — The Situation

Date & Time

Situation — What were you doing? Where were you? Who were you with?

Automatic Thought(s) — What went through your mind? What did this mean to you?

Emotions & Intensity (0–10) — e.g. Anxious 8/10, Sad 6/10

Part 2 — Examining the Evidence

Evidence SUPPORTING this thought (Facts only — not feelings)

Evidence AGAINST this thought (Facts that challenge or contradict it)

"If my best friend told me they had this thought, what would I say to them? Would I see the evidence the same way?"

Balanced / Alternative Thought — A more realistic and helpful perspective

Emotions After Re-rating (0–10) — How do you feel now?

The goal is not to force positive thinking. A balanced thought simply takes all the evidence into account — including the difficult parts.

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