CBT Thought Record Template PDF (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?

Thinking traps: a cheat sheet for the "evidence against" column. Name the trap the thought fell into; it makes the counter-evidence easier to find.

• Catastrophizing: jumping to the worst outcome. "One awkward meeting means I'll lose my job."
• Mind reading: assuming you know what others think. "They went quiet because I'm boring."
• All-or-nothing thinking: only extremes. "If it isn't perfect, it's a failure."
• Overgeneralization: a rule from one event. "I always mess these things up."
• Should statements: rigid rules. "I should handle this without help."
• Emotional reasoning: a feeling as proof. "I feel stupid, so I must have done something stupid."
• Labeling: one harsh word instead of a description. "I'm an idiot" instead of "I made a mistake."
• Mental filter: only the negative detail counts. "Everyone liked it, but one person yawned."
• Discounting the positive: good things "don't count." "They only praised me to be polite."
• Fortune telling: a prediction treated as fact. "I just know the interview will go wrong."
• Personalization: blaming yourself for what you don't control. "The party was dull because of me."

How to rate: for the automatic and the balanced thought, note how much you believe each one (0–100%). The goal isn't zero; a clear shift is a real result.