anxiety self-management · 15 min

Thought record

Thought record offers one bounded practice step without promising a particular feeling or outcome.

Use when: spiralling thoughts, relationship worry, social fear

How the practice works

1. Read the frame Use no more than three thought records today. More analysis can become another worry loop.
2. Name the situation 1. What happened—observable facts only?
3. Name the situation 2. What emotions and body sensations showed up?
4. Notice the intensity 3. Intensity before checking the thought
5. Name the situation 4. What automatic thought appeared?
6. Name the situation 5. What evidence supports it?
7. Name the situation 6. What evidence does not fit it?
8. Record what you notice 7. What is a balanced, believable alternative—not forced reassurance?

Primary source: Origin: Cognitive behavioural therapy · Well studied