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The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
Use this worksheet when you notice a shift in your mood. Work through each column from left to right. Start by describing the situation, then identify the emotion and the automatic thought. Consider the evidence for and against the thought, then write a more balanced perspective.
Introduce once the client can identify negative automatic thoughts and understands the cognitive model. This simplified format works well as a stepping stone before the full 7-column version. Suitable for clients who find the 7-column record too demanding initially.
Model the process in session first using a recent example. Explain: 'This is a tool for catching and examining the thoughts that pop into your mind when your mood drops. We'll practise together first so you feel confident using it between sessions.'
For clients with low motivation, start with one entry per week rather than daily. For those who struggle with written tasks, consider using voice notes or bullet points. Pre-fill the situation column if the client finds starting from blank too difficult.
Not appropriate before the client understands the link between thoughts and feelings. Avoid if the client is using it as a purely intellectual exercise without emotional engagement, as this may reinforce avoidance or rumination.
Review completed records at the start of each session to reinforce the skill. Watch for records that list only surface-level thoughts rather than hot cognitions. If the client consistently struggles to generate alternative thoughts, this may indicate underlying core beliefs that need addressing.
Suitable for clients working with cognitive restructuring, thought records, cbt, automatic thoughts. This tool can be used as a standalone worksheet or as part of a structured homework plan.
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Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.