Thought Record Template: Free Worksheets & Examples to Challenge Negative Thoughts

If you are searching for a thought record template, you are probably at one of two points: either a therapist just assigned you thought records as homework and you are staring at a blank worksheet wondering where to start, or you have heard that CBT techniques can help with anxiety and want to try them yourself.

Either way, here is the truth: thought records work. Not because they magically erase negative thoughts, but because they give you a structured way to examine them instead of just accepting them as facts.

Your brain tells you stories all day. “I am going to fail.” “Everyone thinks I am incompetent.” “This will be a disaster.” When these thoughts stay in your head, they feel true. The moment you write them down and look at them—really look at the evidence for and against them—something shifts.

This guide gives you actual thought record templates you can use today, filled-in examples showing exactly how to complete each column, and the techniques that make this practice effective. No fluff. Just practical tools.

In this guide:

• What Is a Thought Record?
• 7-Column Template
• Filled-In Examples
• 3-Column Simplified Template
• Step-by-Step Instructions
• Common Mistakes
• FAQ

Thought record templates are structured worksheets used in Cognitive Behavioral Therapy (CBT) to identify, examine, and challenge negative automatic thoughts. They typically include columns for the triggering situation, the automatic thought, emotions, evidence for and against the thought, and a balanced alternative perspective.

This article is for educational purposes only and is not a substitute for professional mental health treatment.

What Is a Thought Record and Why Use One?

A thought record is the core tool of CBT, first developed by psychiatrist Aaron Beck in the 1960s. It is a structured format—usually a table with 5-7 columns—that walks you through examining a specific thought that caused emotional distress.

The format forces you to slow down. When you are anxious or depressed, thoughts move fast. They feel urgent and true. A thought record makes you pause and ask: What actually happened? What did I think? What evidence supports or contradicts this thought?

This is not positive thinking. You are not replacing “I will fail” with “I will succeed.” You are asking whether the thought is accurate, examining the evidence like a detective, and developing a more realistic perspective based on facts rather than feelings.

Research consistently shows that thought records reduce symptoms of anxiety and depression. A meta-analysis in Cognitive Therapy and Research found that written CBT exercises, including thought records, significantly improve outcomes. The act of writing amplifies the cognitive restructuring process because it externalizes your thoughts and creates distance from them.

When to Use a Thought Record Template

Use a thought record whenever you notice:

• A sudden shift in your mood (calm to anxious, okay to depressed)
• Thoughts that keep replaying in your head
• Intense emotional reactions that seem out of proportion
• Specific situations that trigger anxiety or sadness
• Recurring negative beliefs about yourself, others, or the future

You are not trying to journal every thought you have. You are targeting specific moments when your thinking caused significant emotional distress.

The Basic 7-Column Thought Record Template

This is the most common format taught in CBT. Copy this structure into a notebook, spreadsheet, or use a CBT journaling app that provides this template built-in.

Free Thought Record Template (Printable Format)

Column	Instructions	Your Entry
1. Situation	What happened? When and where? (Just facts, no interpretation)
2. Automatic Thought	What went through your mind? What did this situation mean about you, others, or the future?
3. Emotions	What did you feel? Rate intensity 0-100 for each emotion
4. Evidence For	What facts support this thought being true?
5. Evidence Against	What facts contradict this thought or suggest it might not be completely true?
6. Balanced Thought	Based on all the evidence, what is a more realistic way to view this situation?
7. Outcome	Re-rate your emotions 0-100. What changed?

What Each Column Does

Column 1 (Situation) identifies the trigger. Be specific: “Sent email to boss at 10 AM, no response by 2 PM” not “Boss ignoring me.” Facts only, no mind-reading or interpretation yet.

Column 2 (Automatic Thought) captures the thought that popped into your head automatically. This is usually the most negative interpretation. It might be an image, a prediction, or a statement about yourself. Write it exactly as it appeared—do not clean it up.

Column 3 (Emotions) names your feelings and rates their intensity. Common emotions: anxiety, sadness, anger, shame, guilt, frustration. The 0-100 scale helps you track whether the thought record reduces emotional intensity. 0 = no intensity, 100 = the most intense you have ever felt that emotion.

Column 4 (Evidence For) is where you play devil’s advocate. What facts support this thought? This column is often shorter than you expect. Anxiety makes thoughts feel obviously true, but actual evidence is often thin.

Column 5 (Evidence Against) is where the magic happens. What facts contradict your automatic thought? What would you tell a friend who had this thought? Include past experiences that contradict the thought, alternative explanations, and anything that suggests the thought is not 100% accurate.

Column 6 (Balanced Thought) synthesizes the evidence into a more realistic perspective. Not blindly positive—realistic. A thought that accounts for both supporting and contradicting evidence. This often includes “might” or “could” instead of absolute statements.

Column 7 (Outcome) tracks whether the exercise helped. Re-rate your emotions. They usually do not drop to zero—that is not the goal. A reduction from 80/100 anxiety to 40/100 anxiety is success. You are looking for movement, not perfection.

Filled-In Thought Record Example 1: Work Anxiety

This example shows how to complete a thought record for a common anxiety trigger: perceived criticism at work. If you frequently journal for anxiety, this format will feel familiar.

Column	Entry
Situation	Thursday 3 PM. Manager said in meeting: “The report needs more detail in the financial section.”
Automatic Thought	”She thinks I am incompetent. I am going to get fired. I always mess everything up.”
Emotions	Anxiety 85/100 Shame 70/100 Fear 75/100
Evidence For	- She pointed out a problem in my work - She had a serious tone - I did rush that section of the report
Evidence Against	- She said the report “needs more detail,” not that it was bad - She approved the rest of the report without comment - My last performance review was positive - She has given constructive feedback before and I was not fired - I have worked here for two years—they would have let me go already if I always messed up - Other team members get feedback too - “Needs more detail” is specific, actionable feedback, not a judgment of my competence
Balanced Thought	”She gave me specific feedback about one section of the report that needs improvement. That is her job as a manager. This does not mean she thinks I am incompetent or that I am getting fired. I can add more detail to the financial section. One piece of constructive feedback does not erase two years of solid work.”
Outcome	Anxiety 40/100 Shame 25/100 Fear 30/100

What changed: The emotions did not disappear, but they dropped to a manageable level. The person can now focus on revising the report instead of spiraling about job security.

Filled-In Thought Record Example 2: Social Anxiety

This example addresses a common social anxiety trigger: perceived negative judgment from others.

Column	Entry
Situation	Saturday night. Posted a photo on social media at 8 PM. Checked at 10 PM and only got three likes.
Automatic Thought	”Nobody likes me. Everyone thinks I am boring. I should just delete my account and stop trying to connect with people.”
Emotions	Sadness 75/100 Loneliness 80/100 Embarrassment 65/100
Evidence For	- Only three likes in two hours - Some people usually like my posts who did not this time - I saw other people’s posts that got more engagement
Evidence Against	- Three people did like it—that means three people were scrolling, saw it, and engaged - It is Saturday night—people might be out, not on their phones - The algorithm controls who even sees posts—most followers never see any given post - I posted at 8 PM which might be low-traffic time - Some of my past posts got good engagement - Two friends texted me this week to make plans - My coworker invited me to lunch yesterday - Social media engagement does not equal real-life relationships - I have friends who rarely like posts but I know they care about me
Balanced Thought	”This post did not get much engagement, which is disappointing. But social media algorithms are unpredictable, and likes do not measure my worth or whether people like me. I have real evidence of connection: friends reaching out, coworkers including me, people making time for me. Three likes on one post at one moment does not define my social life.”
Outcome	Sadness 35/100 Loneliness 40/100 Embarrassment 20/100

What changed: The person gained perspective. Social media metrics stopped feeling like a referendum on their worth. The emotions reduced enough that they could do something more productive than obsessively refreshing the post.

Filled-In Thought Record Example 3: Depression and Self-Criticism

This example shows how thought records work for depressive thinking and harsh self-judgment.

Column	Entry
Situation	Sunday afternoon. Sitting on couch. Noticed the apartment is messy and I have not done laundry in two weeks.
Automatic Thought	”I am a failure. I cannot even manage basic adult responsibilities. What is wrong with me? I will always be like this.”
Emotions	Sadness 85/100 Hopelessness 80/100 Self-loathing 90/100
Evidence For	- The apartment is objectively messy - I have been putting off laundry - I have felt unmotivated for a few weeks - I used to keep things cleaner
Evidence Against	- I have been working full-time despite feeling depressed—that is not “doing nothing” - I have taken care of my dog every day - I paid my bills on time - I made it to my therapy appointment last week - I responded to my friend’s text yesterday - Depression makes basic tasks harder—I am dealing with depression, not failing at life - Two months ago when I felt better, the apartment was clean—which proves this is not “always” - Having a messy apartment does not make someone a failure—it makes them human - Millions of people let housework slide when life is hard - I can do laundry today or tomorrow—it is not permanent
Balanced Thought	”I am going through a difficult period with depression, and that is making it harder to keep up with household tasks. This does not make me a failure—it makes me someone dealing with depression. I am still managing important things like work, caring for my dog, and going to therapy. I can tackle the laundry in small steps when I have energy. This is temporary, not ‘always.’”
Outcome	Sadness 50/100 Hopelessness 45/100 Self-loathing 40/100

What changed: The harsh self-criticism softened. The person can see their situation more accurately—dealing with depression is hard, and they are actually managing more than they gave themselves credit for. From this less overwhelmed place, they are more likely to take small action.

Simplified 3-Column Thought Record Template

Once you are comfortable with the full 7-column format, this simplified version works well for recurring thoughts you have already examined in depth.

Column	Your Entry
Automatic Thought
Cognitive Distortion (which type of distorted thinking is this?)
Rational Response

Common Cognitive Distortions to Identify

• All-or-Nothing Thinking: Seeing things in black-and-white categories (always/never, perfect/failure)
• Catastrophizing: Assuming the worst possible outcome will happen
• Mind Reading: Assuming you know what others are thinking (usually negative)
• Fortune Telling: Predicting the future negatively
• Emotional Reasoning: “I feel it, therefore it must be true”
• Should Statements: Harsh rules about how you or others “should” behave
• Labeling: Assigning global negative labels (“I am a failure” instead of “I made a mistake”)
• Overgeneralization: One negative event becomes a pattern (“This always happens”)
• Discounting the Positive: Dismissing positive experiences as “not counting”
• Personalization: Blaming yourself for things outside your control

Example of Simplified 3-Column Format

Column	Entry
Automatic Thought	”I will never get better at this. I have been trying for weeks and still mess up.”
Cognitive Distortion	Fortune telling (predicting negative future) + all-or-nothing thinking (“never” and ignoring progress)
Rational Response	”I am still learning. Progress is not linear—having setbacks does not mean I will never improve. I have actually made progress in several areas over the past weeks, even if I am not where I want to be yet.”

This format is faster than the full 7-column version and works well once you have practiced examining evidence. It is best for recurring thoughts you have already challenged before.

How to Actually Use These Templates (Step-by-Step)

Knowing the format is only half the battle. Here is how to use thought record templates effectively in practice.

Step 1: Catch the Thought in Real-Time (or Close to It)

The best time to complete a thought record is shortly after your mood shifts. The situation is fresh. You remember exactly what you were thinking. If you wait days, details blur and the emotional intensity fades, making it harder to do the work.

If you cannot journal immediately, jot down the triggering situation and automatic thought in your phone. Complete the rest later that day.

Step 2: Start with the Situation and Automatic Thought

These two columns are easiest. What happened (facts only), and what thought popped into your head?

The automatic thought is usually the most negative interpretation. Write it exactly as it appeared—do not tone it down. “I am worthless” is more accurate than “I am having some self-doubts.” Honest entries lead to better outcomes.

Step 3: Name and Rate Your Emotions

Name each emotion you felt. Be specific: “anxiety” is more useful than “bad feeling.” Rate intensity 0-100.

This step matters because it gives you a baseline. If your anxiety starts at 85/100 and ends at 40/100, you know the thought record helped. Without the rating, improvement is harder to notice.

Step 4: Gather Evidence For (But Keep It Brief)

Play devil’s advocate. What facts support your automatic thought? This column exists to show you that even when a thought feels overwhelmingly true, actual supporting evidence is often limited.

Be honest, but do not catastrophize here. “She did not text back” is evidence. “She hates me and is telling everyone I am annoying” is a new automatic thought, not evidence.

Step 5: Gather Evidence Against (Spend Time Here)

This is where the work happens. What facts contradict your automatic thought? What would you tell a friend having this thought?

Tips for filling this column:

• Include past experiences that contradict the thought
• Note alternative explanations for the situation
• Distinguish between feelings and facts (“I feel stupid” is not evidence that you are stupid)
• Ask: What would I tell someone I cared about who had this thought?
• Include even small contradicting facts—they add up

Most people underestimate how much contradicting evidence exists. Push yourself to find at least 4-5 points.

Step 6: Write a Balanced Thought

This is not forced positivity. You are writing a thought that accounts for both supporting and contradicting evidence—a realistic middle ground.

Good balanced thoughts often include:

• “Might” or “could” instead of “definitely” or “always”
• Acknowledgment of difficulty without catastrophizing
• A focus on what you can control or influence
• Recognition of past successes or coping

Bad balanced thought: “Everything will be perfect!” Good balanced thought: “This is challenging, but I have handled difficult situations before. I can take it one step at a time.”

Step 7: Re-Rate Your Emotions and Reflect

Rate your emotions again. Did they decrease? Even a 20-point drop is meaningful.

If emotions did not change much, that is okay—it does not mean you did it wrong. Sometimes thoughts are deeply ingrained and need repeated challenging. Sometimes the situation genuinely is difficult and your emotions are appropriate. The goal is not to feel great all the time—it is to develop more realistic thinking over time.

Tips for Getting the Most from Thought Record Templates

Use Them Consistently, Not Just in Crisis

If you only complete thought records when you are spiraling, you are practicing under the worst conditions. Fill them out for moderate triggers too. Build the skill when stakes are low so it is there when you need it.

Review Old Thought Records Periodically

Looking back through past entries reveals patterns. You might notice you always catastrophize about work, or that certain situations trigger the same distortions. This meta-awareness accelerates progress.

You also get to see thoughts you successfully challenged—proof that this process works.

Do Not Rush the Evidence Against Column

Spending time here makes the difference between a thought record that helps and one that feels like busywork. If you are stuck, ask:

• What would I tell a friend in this situation?
• What evidence from my past contradicts this thought?
• Am I confusing feelings with facts?
• What would a neutral observer see?

Accept That Emotions May Not Drop to Zero

The goal is not to eliminate difficult emotions. It is to reduce their intensity to a manageable level and develop more accurate thinking. Anxiety dropping from 90/100 to 50/100 is success. You are working toward realistic thinking, not positive thinking.

Pair Thought Records with Other CBT Techniques

Thought records work even better when combined with other CBT techniques. Once you have built a journaling habit, consider adding:

• Behavioral experiments (testing your beliefs in the real world)
• Activity scheduling (planning pleasant or meaningful activities)
• Values clarification (identifying what matters most to you)

Thought Record Templates for Specific Issues

Anxiety-Focused Template Addition

For anxiety specifically, add this column between Evidence Against and Balanced Thought:

What is the worst that could realistically happen? Could I cope with it?

This question addresses catastrophizing directly. Often the “worst case” is not as terrible as anxiety makes it seem. And even if the worst happens, you can usually cope.

Example:

• Automatic thought: “I will freeze during the presentation and everyone will think I am incompetent.”
• Worst realistic outcome: “I might stumble over words or need to pause. Some people might notice.”
• Can I cope?: “Yes. People stumble in presentations all the time. It would be uncomfortable but not career-ending.”

Depression-Focused Template Addition

For depression, add this column:

What would I tell a friend having this thought about themselves?

Depression makes you harsh toward yourself in ways you would never treat others. This question creates distance and activates self-compassion.

Example:

• Automatic thought: “I am worthless because I did not finish everything on my to-do list.”
• What I would tell a friend: “You are not worthless. You are dealing with depression, which makes everything harder. Getting through the day is an accomplishment. Your worth is not determined by productivity.”

Printable Thought Record Worksheets

You can create your own printable worksheets using the templates in this article:

1. Basic 7-column template (earlier in article) – Best for beginners or complex situations
2. Simplified 3-column template (earlier in article) – Best for recurring thoughts
3. Specialty templates (above) – Add anxiety or depression columns as needed

Copy these into a document, print multiple copies, and keep them accessible. Some people keep printed templates in a notebook. Others prefer digital versions in a notes app or a dedicated CBT journaling app that has templates built in.

Common Mistakes Using Thought Record Templates

Mistake 1: Writing Vague Balanced Thoughts

“Things will be okay” is not helpful. “I will be fine” is not helpful. Be specific about why a more balanced perspective is realistic.

Bad: “It will all work out.” Good: “I have faced similar challenges before and managed them. I have specific skills I can apply here. Even if this does not go perfectly, I can handle the outcome.”

Mistake 2: Skipping the Evidence Columns

The temptation is to jump from automatic thought to balanced thought. But the evidence columns are where the cognitive restructuring happens. Without examining evidence, you are just replacing one thought with another—you are not actually challenging your thinking patterns.

Mistake 3: Trying to Talk Yourself Out of Valid Concerns

If the situation genuinely is bad, do not use a thought record to pretend it is not. “I lost my job” is not a distorted thought—it is a fact that requires problem-solving, not cognitive restructuring.

Thought records work for thoughts that are distorted, not for situations that genuinely need action.

Mistake 4: Using Them to Ruminate

Thought records should reduce rumination, not amplify it. If you find yourself writing the same thought record repeatedly without progress, you might be using it to ruminate. In that case, switch to a worry decision tree or behavioral experiment instead.

Mistake 5: Expecting Perfection

Your first thought records will feel awkward. You will fill columns incorrectly. You will struggle to find evidence against thoughts that feel obviously true. That is normal. The skill develops with practice.

When to Seek Professional Help

Thought records are powerful self-help tools, but they have limits. Consider working with a therapist if:

• You have been using thought records consistently for a month without noticeable improvement
• Your symptoms are severe or significantly impacting daily functioning
• You have thoughts of self-harm or suicide
• You struggle to identify automatic thoughts or find contradicting evidence even after practicing
• You are dealing with trauma that feels overwhelming to approach alone

Many cognitive behavioral therapists teach thought records as part of treatment. Working with a professional can help you learn the technique more effectively and address issues that are harder to tackle alone.

If you are in crisis:

• US: 988 Suicide & Crisis Lifeline (call or text 988)
• UK: Samaritans (116 123)
• International: findahelpline.com

Find a therapist: Psychology Today Therapist Finder

Frequently Asked Questions

What is the best thought record template for beginners?

The 7-column template in this article is the standard format taught in CBT and works well for beginners. It is comprehensive without being overwhelming. Once you are comfortable with it, you can simplify to the 3-column version for recurring thoughts.

How often should I complete thought records?

Aim for one per day when starting out. Target the most distressing thought or situation that day. You do not need to journal every negative thought—that is exhausting. Focus on thoughts that caused significant emotional distress or that keep replaying.

Can I use thought records without a therapist?

Yes. Thought records were developed in clinical settings but are designed for self-help use. Many people successfully use them independently. That said, working with a therapist can accelerate learning and help with complex issues.

Do thought records work for intrusive thoughts?

Thought records work for some intrusive thoughts, particularly those involving misinterpretation of the intrusion (e.g., “Having this thought means I am a bad person”). However, for purely obsessional thoughts (like in OCD), other techniques like exposure and response prevention may be more appropriate. Consult a specialist if intrusive thoughts are severe.

How long does it take for thought records to reduce anxiety or depression?

Most people notice some benefit within 2-3 weeks of consistent practice (4-7 thought records per week). Significant improvement typically takes 6-8 weeks. This is skill-building—it gets easier and more effective the more you practice.

What if I cannot find evidence against my automatic thought?

If you genuinely cannot find contradicting evidence, try these strategies:

• Ask what you would tell a friend having this thought
• Look for even tiny exceptions to the thought
• Distinguish feelings from facts (“I feel stupid” is not evidence you are stupid)
• Consider whether you are confusing possibility with probability

If you are truly stuck, that might signal an issue worth exploring with a therapist.

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Start Using Thought Records Today

You have the templates. You have filled-in examples showing exactly how to complete each column. You know the common mistakes and how to avoid them.

Thought records work because they interrupt automatic negative thinking and force you to examine your thoughts like a detective examining evidence. Not every thought that pops into your head is accurate. Many are distortions shaped by anxiety, depression, or past experiences.

The templates in this article give you a structured way to separate facts from feelings, examine evidence, and develop more balanced perspectives. This is not about positive thinking or pretending problems do not exist. It is about realistic thinking—seeing situations accurately rather than through the lens of cognitive distortions.

Will it feel awkward at first? Almost certainly. Will your first thought record dramatically shift your mood? Maybe not. But stick with it. Complete one thought record per day for two weeks. Notice patterns. Build the skill. Over time, you start catching distorted thoughts in real-time, before they spiral.

Ready to get started without staring at a blank page? Unwindly provides structured thought record templates built into the app, so you can focus on examining your thoughts instead of remembering the format. Everything stays on your device—completely private, no cloud storage.

Download Unwindly for iOS | Download Unwindly for Android

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Thought records have helped millions of people develop more balanced thinking. They will not eliminate difficult emotions—that is not the goal. But they give you a tool to examine your thoughts instead of accepting them as facts. Start with one thought record. See what happens.