CBT Thought Record
A cognitive-behavioral exercise for slowing down a difficult moment and examining the thought underneath it. Move at your own pace — there's no right way to do this.
The situation
Where were you? Who was there? What happened — just the facts, as a camera would see them.
What I felt
Name the emotion. Then rate the intensity from 0 (barely there) to 10 (overwhelming).
The automatic thought
What was the first thought that ran through your mind? Write it as it actually sounded inside your head.
Patterns to notice
Common thinking patterns that show up under stress. Check any that fit — there's no right answer, and you can pick more than one.
The evidence
Be a fair witness to yourself. What facts support the thought? What facts don't?
A more balanced thought
Not a forced positive — just something truer. What would you tell a friend in the same situation?
How I feel now
Re-rate the emotion. Even a small shift means the work landed.