CBT Thought Record Template (Printable)
Fill in a row when an emotion spikes. Rate emotions from 0 to 100. For "evidence against," ask: What would I tell a friend in this spot? Which facts don't fit this thought? What's the most likely outcome, not the worst one?
| Situation | Automatic thought | Emotions & intensity (0–100) | Evidence for | Evidence against | Balanced thought | Emotions after (0–100) |
|---|---|---|---|---|---|---|
How to use it: “CBT Thought Record: Template and Worked Example” at emoatlas.com/blog/cbt-thought-record. For self-reflection only; not a substitute for professional advice.