CBT Thought Record — A Beautiful Mind Counseling

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What happened?

Describe the situation that triggered your thoughts or feelings. Just the facts — no judgments yet.

Describe the situation When did this happen? How were you feeling? (emotions, not thoughts) Emotion intensity (0–10)

5

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What went through your mind?

Capture your automatic thoughts — the first thing your mind said. These are often fast, harsh, and feel 100% true.

Automatic thought #1 (the loudest thought) Automatic thought #2 (if any) How strongly did you believe this thought? (0–10)

7

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Spot the thinking traps

Cognitive distortions are patterns of twisted thinking. Check any that fit your automatic thoughts.

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Challenge & reframe

Now let's loosen the grip of that thought. You don't have to feel better — just a little more balanced.

What's the evidence FOR the thought? What's the evidence AGAINST the thought? What would you say to a close friend thinking this? A more balanced thought How do you feel now about the emotion intensity? (0–10)

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Your Thought Record

Here's a snapshot of what you worked through today. You can save or print this for your records.

Situation

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Automatic Thoughts

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Cognitive Distortions Identified

Emotion Intensity — Before vs. After

Before

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After

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Original vs. Balanced Thought

Original thought

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Balanced thought

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"Noticing your thoughts is the first act of freedom from them."

— A Beautiful Mind Counseling