Thought record
Separate what happened from what you concluded about it, and check whether the conclusion holds.
- When to use it:
- A thought is causing a lot of distress and you cannot get underneath it.
- Where it comes from:
- Cognitive behavioural therapy. The most studied worksheet in the field.
Anything you type is saved on this device only. There is no account and nothing is sent to a server.
What happened
Facts only. What a camera would have recorded, not what it meant.
“She read my message and didn’t reply”, not “she’s decided I’m not worth bothering with”.
What you felt
One or two words.
The thought
The sentence, in your own words. Usually the one you would least like to say aloud.
The evidence
Not positive thinking. Evidence. Only things you could point to if someone asked you to prove it.
This side is usually harder and usually longer than expected.
A fairer version
Then say that version to yourself. It counts.
A worksheet is not treatment and it is not a substitute for talking to someone. If things are bad right now, there is a line for your country.