CBT: examining your thoughts · worksheet 61
Our emotions often depend on how we interpret a situation. This record helps you spot your thought, examine it against the facts and find a more balanced way of seeing things.
Before you start
- What it is for: To see the link between what you think and what you feel, and to swap an exaggerated thought for a more balanced one.
- About 10-15 minutes, as close to the situation as possible (the same day, if you can).
- Choose a specific situation in which you felt a strong emotion: a moment, not “the whole week”.
- The aim isn’t to think positively, but to see things in a way that fits the facts better.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare the emotion before and after: a drop of 10 or 20 points is already a real change. Over time, see whether the same thoughts keep coming back: they reveal your underlying beliefs (worksheet 62).
If you find it hard
If you can’t find the thought, ask yourself: “What went through my mind just before I felt like this?”. The questions in worksheet 63 help you find the more balanced thought.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Learn to spot the automatic thoughts linked to an emotion, examine them against the facts and come up with a more balanced alternative thought.
Anxiety, sadness, anger, self-criticism. A core CBT tool. Adults and adolescents. Duration: 15 min in session; then after difficult situations.
References
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
