CBT Thought Record 
          Use this exercise to identify and change your reaction to difficult or challenging situations. Describe the trigger in column one; your initial feelings 
          and behaviours in column two; the “hot thought” in column three; supporting and opposing evidence in columns four-five and a balanced alternative 
          thought in column six. Use column seven to reassess your feelings and log your learning.  
            Situation / Trigger             Initial Reaction            Negative Automatic                 Supporting               Opposing                    Balanced                      Outcome / 
                                                                                Thoughts                    Evidence                Evidence             Alternative Thought                   Learning 
              This could be an event,     How did I feel emotionally     What negative or unhelpful      What hard evidence      What hard evidence      What is a more helpful and      What can I learn from this 
               initial thought, feeling,  and physically –what did I    thoughts did I notice; what is    supports the “hot        opposes the “hot        realistic way of thinking    to pre-empt the situation in 
                memory or image.          do in the moment?   (Rate          the “hot thought”?               thought”?               thought”?                  about this?             future? (Re-rate intensity 
                                              intensity 0-100%)                                                                                                                                  0-100%) 
              Didn’t get the job I              Angry 80%               This job should have been         I didn’t get the       I was encouraged        I am disappointed that I        Feeling disappointed, 
             wanted after putting                                              mine - 100%                       job.             to apply for the        didn’t get the job, but I       but calmer and more 
              in a lot of time and            Hopeless – 90%                                                                             job.             can accept that this is          reflective about the 
            effort preparing for the                                     It’s not fair and I have         Somebody else                                  just one situation – 80%           experience – 20%. 
                   interview.                                              been cheated – 85%             was appointed.         I received positive 
                                                                                                                                      feedback             Interviews are tricky           I noticed that my 
                                                                                                        I received feedback        following the            and it’s difficult to        initial reaction was to 
                                                                          There is no point even         about what I had            interview.            know what they are              automatically feel 
                                                                              trying – 80%                not done well in                                  looking for – 85%               rejected, unfairly 
                                                                                                           the interview.            I have been                                         treated and to assume 
                                                                                                                                  appointed to jobs       The other person may              that the world is 
                                                                        I am completely useless –                                    in the past.        have been better suited –             against me. 
                                                                                    95%                                                                             85% 
                                                                                                                                   I am respected,                                         I can pre-empt my 
                                                                        There is no point trying                                   well paid and          I gained some valuable           tendency to blame 
                                                                        again and I should just                                    valued in my             experience and I am          myself / others when 
                                                                        accept that I am stuck –                                    current role.           glad that I took the         things don’t turn out 
                                                                                    75%                                                                   chance to apply  - 90%               as expected. 
                  What do I notice about my thoughts? Is this a factually accurate, logical and helpful interpretation? What is a more realistic and helpful 
            assessment? How would I objectively judge this if it was affecting somebody else? Will I see this differently in one day/week/month? Is the real 
                                                               problem the situation or the way that I am thinking about the situation? 
                                                                                                                  
                                                               © Think CBT 2020   01732 808626   info@thinkcbt.com   www.thinkcbt.com 
                                                                                                                                                                                  
                                                                                                                  
             Situation / Trigger             Initial Reaction            Negative Automatic                 Supporting                Opposing                    Balanced                      Outcome / 
                                                                                Thoughts                      Evidence                Evidence             Alternative Thought                    Learning 
              This could be an event,     How did I feel emotionally      What negative or unhelpful      What hard evidence      What hard evidence       What is a more helpful and      What Can I learn from this 
               initial thought, feeling,  and physically –what did I     thoughts did I notice; what is     supports the “hot       opposes the “hot         realistic way of thinking    to pre-empt the situation in 
                 memory or image.         do in the moment?   (Rate           the “hot thought”?               thought”?                thought”?                  about this?             future? (Re-rate intensity 
                                              intensity 0-100%)                                                                                                                                    0-100%) 
                                                                                                                                                                                           
                                                                         
                                                                         
                                                                         
                                                                         
                                                               © Think CBT 2020   01732 808626   info@thinkcbt.com   www.thinkcbt.com