CBT Thought Record

Situation Emotion or Negative automatic Evidence that supports Evidence that does not Alternative thought Emotion or
feeling thought the thought support the thought feeling

What experiences indicate that this

Emotions can be thought is not completely true all of
described with Identify one thought to work on: the time?
Describe what one word: What thoughts were going If my best friend had this thought How do you feel
was happening: e.g. angry, sad, through your mind? what would I tell them? Write a new thought which takes about the situation
Who, what, scared What memories or images were What facts support the truthfulness Are there any small experiences which into account the evidence for and now?
when where? Rate 0-100% in my mind? of this thought or image? contradict this thought? against the original thought Rate 0 - 100%

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