CBT Thought Record

Catch the automatic thought, find the distortion, test it against evidence, and build a balanced perspective.

1. What happened?Just the facts — who, what, when, where.

2. What emotion did you feel?Name it, then rate intensity 0–100.

3. What's the hot thought?The most distressing belief — the one that drove the emotion hardest.

4. Cognitive distortionsSelect all that apply.

5. Evidence FOR the hot thoughtFacts only — not feelings or interpretations.

6. Evidence AGAINST the hot thoughtWhat doesn't fit this story?

7. Balanced thoughtA realistic, compassionate restatement. Not toxic positivity.

8. Emotion intensity now (0–100)After the reframe.

50↓ 20 pts

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