How to Use a CBT Thought Record Worksheet (Step-by-Step)
- Calvin Field
- Nov 22, 2025
- 3 min read
A CBT Thought Record is one of the most practical tools for understanding your thoughts, emotions, and reactions. In this guide, you’ll learn how to complete each part of a thought record and see a clear example showing how the process works. This step-by-step method is backed by Cognitive Behavioural Therapy principles developed by Aaron T. Beck (Beck, 1979) and widely recommended by the NHS and APA for managing unhelpful thinking patterns (NHS, 2024; APA, 2023).
Using thought records regularly can help you slow down, reflect, and respond to difficult moments with more clarity and compassion.
What Is a CBT Thought Record?
A CBT thought record is a structured worksheet used to:
Notice situations that trigger strong emotions
Capture the automatic thoughts that arise
Evaluate those thoughts with evidence
Reframe them into more balanced, helpful perspectives
This technique is a core part of Cognitive Behavioural Therapy and is often recommended to support anxiety, low mood, and stress (NHS, 2024; Mind UK, 2023).
MindTrace includes guided thought-record templates you can fill in anywhere.
How to Use a CBT Thought Record Worksheet (Step-by-Step)
Below is a guide to each section, including a real example you can follow.
1. Situation
Describe what happened, including where you were, who was involved, and what triggered the emotional response.
Example:“I sent my friend a message this morning and they haven’t replied all day. I keep checking my phone.”
2. Automatic Thought
Record the first thoughts that came to mind. Don’t filter or judge them — just capture what you noticed.
Example:“They’re annoyed with me.”“I must have said something wrong.”
3. Emotion
Identify the emotions you felt and rate their intensity (0–100%).
Example:
Anxiety — 70%
Guilt — 50%
Sadness — 40%
4. Evidence For the Thought
List the facts that seem to support your initial thought. Stick to observable facts, not assumptions.
Example:
They haven’t replied yet.
5. Evidence Against the Thought
Gather evidence that challenges the thought. This helps balance the initial emotional interpretation.
Example:
They’re usually slow to reply during busy workdays.
They told me yesterday they had a tight deadline.
They often respond later in the evening.
They haven’t shown any signs of being upset with me recently.
6. Balanced Reframe (Alternative Thought)
Create a more realistic, compassionate, and balanced perspective — not overly positive, just grounded.
Example:“My friend is probably busy today and hasn’t had time to reply yet. There’s no clear evidence they’re annoyed with me.”
7. Emotion (Re-rated)
Rate the intensity of your emotions again. This helps track progress and emotional regulation.
Example:
Anxiety — 40% (down from 70%)
Guilt — 20% (down from 50%)
Key Takeaways
A CBT thought record helps you slow down automatic thoughts and step back from emotional reactions.
Evidence-based thinking creates more balanced interpretations rooted in facts rather than assumptions.
Thought records are widely used in CBT and recommended by mental-health organisations like the NHS, APA, and Mind UK.
Practising regularly strengthens self-awareness and emotional resilience.
MindTrace includes guided thought-record templates you can fill in anywhere.
FAQ
1. How often should I use a CBT thought record?
Many clinicians recommend using a thought record whenever a strong emotional reaction occurs, or once daily during challenging periods (APA, 2023).
2. Do I need to be in therapy to use one?
No — anyone can use thought records. However, they work best when paired with support from a therapist, who can help deepen the insights (Mind UK, 2023).
3. What if I struggle to identify my thoughts?
This is very common. Start by writing whatever you can notice — even vague impressions. Over time, your self-awareness improves.
4. Is a CBT thought record the same as journaling?
Not exactly. Journaling is open-ended; thought records follow a structured, evidence-based format used in CBT.
5. Can a thought record reduce anxiety?
Yes. Studies show that cognitive restructuring — the process at the core of thought records — can significantly reduce anxiety and distress (Beck & Dozois, 2011).
About MindTrace
MindTrace is a CBT companion app designed to help you track thoughts, identify patterns, and develop healthier thinking habits between therapy sessions. It supports (but does not replace) professional mental-health care and helps you bring clearer insights to therapy.
Try MindTrace:
Here are the references with URLs used in the blog post:
“Thought record — a common cognitive behavioural therapy (CBT) exercise.” NHS (Every Mind Matters). Retrieved from: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/thought-record/ nhs.uk
“Reframing unhelpful thoughts” — NHS. Retrieved from: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/ nhs.uk
“Cognitive Restructuring and Psychotherapy Outcome” — Ezawa & Strunk (2023). Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10440210/ PMC
“Thought Records in CBT: 7 Examples and Templates” — PositivePsychology.com (Sutton, PhD). Retrieved from: https://positivepsychology.com/thought-records/ PositivePsychology.com
“Digitized thought records: a practitioner-focused review of cognitive restructuring apps.” (Erhardt et al., 2022) Retrieved from: https://www.cambridge.org/core/journals/the-cognitive-behaviour-therapist/article/digitized-thought-records-a-practitionerfocused-review-of-cognitive-restructuring-apps/7D79B49EEF560F78E1534F5C6DA264CD Cambridge University Press & Assessment
“Cognitive Behavioural Therapy Worksheets and Exercises” — Think CBT. Retrieved from: https://thinkcbt.com/think-cbt-worksheets thinkcbt.com
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