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CBT Thought Record  ·  Cognitive Behavioural Therapy Tool

How to use this record: When you notice a difficult emotion, work through each step in order. You don't need to complete every section — go as far as feels useful. The goal isn't to eliminate difficult thoughts, but to examine them with curiosity and find a more balanced perspective.
1
Situation
What was happening? Where were you, who was there, what were you doing?
Date
Time
Location / Context
Describe the situation
2
Emotions & Body Sensations
Name each emotion and rate its intensity 0–100. Note where you felt it in your body.
Body sensations
3
Automatic Thoughts
What went through your mind? What images or memories arose? Circle the "hot thought" — the one most linked to the emotion.
4
Thinking Patterns
Do any of these common thinking patterns apply to your hot thought? Select all that fit.
Notes on patterns you noticed
5
Examining the Evidence
Look at your hot thought like a scientist. What evidence supports it, and what contradicts it?
Evidence FOR the thought
Evidence AGAINST the thought
6
Balanced / Alternative Thought
Write a more balanced thought that takes the evidence into account. It doesn't have to be positive — just fair and realistic.
Balanced thought
How much do you believe this balanced thought? (0–100%)
50%
7
Outcome
Re-rate your emotions now. What do you notice? What might you do differently?
What do you notice now? Any shift in how you feel?
8
Action Plan
Is there anything helpful you could do — or stop doing — based on this reflection?
Primary emotion —
Before —
After —
Patterns identified 0
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Cambium CBT Thought Record  ·  Based on evidence-based Cognitive Behavioural Therapy
This tool supports — but does not replace — therapeutic work with a trained counsellor
Cambium Therapies  ·  Online counselling for adults across the UK