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Thought Record Worksheet

Date:
Situation:
Describe the situation that triggered your thoughts or feelings.

Feelings

What were your initial feelings in this situation? Use a scale from 1 to 10 to indicate the intensity.

Automatic Thoughts

Identify any automatic thoughts that came to mind when you were in this situation.

  1. Thought 1:

    • Evidence supporting this thought:
    • Evidence against this thought:

  2. Thought 2:

    • Evidence supporting this thought:
    • Evidence against this thought:

  3. Thought 3:

    • Evidence supporting this thought:
    • Evidence against this thought:

Alternative Thoughts

Now, consider more balanced or rational thoughts.

  1. Alternative Thought 1:

    • How might this be more realistic?

  2. Alternative Thought 2:

    • How might this be more realistic?

  3. Alternative Thought 3:

    • How might this be more realistic?

Outcome

Reflect on how your feelings changed after considering the alternative thoughts.

Action Plan

What will you do differently in a similar situation in the future?

Notes:
Keep this worksheet for your reference to help manage future thoughts and feelings.