CBT · Free Worksheet
Thought Record
Use this worksheet to identify and challenge automatic negative thoughts. Fill in the boxes below — either digitally or print blank to write by hand.
Want to save entries across sessions? Try the interactive Thought Record tool →
How to use this worksheet
- Describe the situation that triggered a strong emotion.
- Name the emotion and rate its intensity (0-100%).
- Write the automatic thought — exactly what went through your mind.
- List evidence for and against the thought.
- Write a balanced thought based on the evidence.
- Re-rate the emotion in the outcome box.
CBT Thought Record
TherapyResource.net
Entry 1
Situation
What happened?
Emotion
Name & rate 0-100%
Automatic Thought
What went through your mind?
Evidence For
Facts supporting it
Evidence Against
Facts contradicting it
Balanced Thought
A more realistic view
Outcome
Re-rate emotion 0-100%
Entry 2
Situation
What happened?
Emotion
Name & rate 0-100%
Automatic Thought
What went through your mind?
Evidence For
Facts supporting it
Evidence Against
Facts contradicting it
Balanced Thought
A more realistic view
Outcome
Re-rate emotion 0-100%
Entry 3
Situation
What happened?
Emotion
Name & rate 0-100%
Automatic Thought
What went through your mind?
Evidence For
Facts supporting it
Evidence Against
Facts contradicting it
Balanced Thought
A more realistic view
Outcome
Re-rate emotion 0-100%
Entry 4
Situation
What happened?
Emotion
Name & rate 0-100%
Automatic Thought
What went through your mind?
Evidence For
Facts supporting it
Evidence Against
Facts contradicting it
Balanced Thought
A more realistic view
Outcome
Re-rate emotion 0-100%
Entry 5
Situation
What happened?
Emotion
Name & rate 0-100%
Automatic Thought
What went through your mind?
Evidence For
Facts supporting it
Evidence Against
Facts contradicting it
Balanced Thought
A more realistic view
Outcome
Re-rate emotion 0-100%
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