CBT Thought Record

A structured journal for identifying and restructuring unhelpful automatic thoughts. Based on the classic 7-column thought record from cognitive behavioral therapy (Beck, Burns). Use one row per distressing episode.

How to Use This Template

1. When you notice a strong negative emotion, open the Thought Record table below.
2. Describe the Situation — what happened? Be specific and objective.
3. Write your Automatic Thought — what went through your mind?
4. Rate the Emotion intensity (0-100%) and name it (anxiety, anger, sadness, etc.).
5. Identify the Cognitive Distortion — see the reference list below.
6. Write an Alternative/Balanced Thought — evidence for and against, a fairer interpretation.
7. Re-rate the Emotion intensity. It often drops significantly.

Thought Record

10 Common Cognitive Distortions - Reference

• All-or-Nothing Thinking - Black-and-white thinking. If not perfect, total failure.
• Overgeneralization - Single negative event = never-ending pattern.
• Mental Filter - Dwell on one negative detail, ignore everything else.
• Disqualifying the Positive - Reject positive experiences as if they do not count.
• Mind Reading - Assume you know what others think without evidence.
• Fortune Telling - Predict things will turn out badly.