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CBT Thought Record

Challenge unhelpful thoughts with a structured CBT worksheet

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CBT Thought Record

Cognitive Behavioural Therapy helps identify & challenge unhelpful thought patterns. Fill this worksheet to reframe your thinking.

1. Situation — What happened?
2. Automatic Thought — What went through your mind?
3. Emotion & Intensity (0–100%)
4. Evidence FOR this thought
5. Evidence AGAINST this thought
6. Balanced, Rational Alternative Thought
7. Outcome — How do you feel now? (0–100%)