A thought record is a simple written exercise drawn from cognitive behavioral therapy (CBT), one of the most widely studied approaches to working with anxious, low, or stressful thinking. The idea: write down a situation, notice the automatic thought that came with it, weigh the evidence for and against that thought, and land on a more balanced view.
This is a private reflection exercise, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. It tends to be most useful for a specific thought pattern you keep running into, rather than as a general mood tracker.
If you're in crisis or having thoughts of harming yourself, this exercise isn't the right tool for that moment — try our Safety Plan tool instead, or use the crisis resources in the banner above.
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Write a Thought Record
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Where to Go for More
- HelpGuide.org - Free guides on cognitive techniques for anxious and low-mood thinking.
- NHS Every Mind Matters - Free structured self-help tools, including CBT-based techniques.
- Affordable Therapy - If you would like to work through patterns like this with a trained professional.
This tool is a self-reflection exercise inspired by common CBT worksheets. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If a thought pattern feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.