The Psych Wellbeing | ABCDE CBT Worksheet

✨ Remember: Thoughts may be 100% true, 0% true, or somewhere in the middle. The ABCDE model helps you trace how your beliefs about an event lead to emotional and behavioral consequences — and then gives you a structured way to challenge and replace unhelpful thoughts.

Name

Date

Therapist / Counsellor

A. Activating Event — What triggered your negative thoughts?

B. Beliefs — What were your thoughts at the time?

🔥 Identify your Hot Thought (the most distressing one) and circle it in your mind, or write it separately:

C. Consequences — Physical feelings & emotional response

🧠 Physical Feelings (body sensations)

💔 Emotional Response

D. Disputation — Challenge the Hot Thought

Hot Thought from Section B:

—

✅ Factual Evidence FOR my thought

❌ Factual Evidence AGAINST my thought

🧠 Unhelpful thinking styles? (Cognitive distortions)

🔍 Ask yourself these questions to dispute the thought:

How realistic is this thought?
What other ways are there of viewing this situation?
What would I say to someone I care about if they thought this?
Is there any evidence that doesn't support my hot thought?
Even if the worst happened, how could I cope?

E. Exchange old thoughts for new effective ones — A balanced, helpful perspective

Now, re-rate your emotions (0-100%):

What would be good to do now? (Action plan)