The Psych Wellbeing | Thought Record Worksheet

✨ Remember: Thoughts may be 100% true, 0% true, or somewhere in the middle.
Just because you think something, doesn't necessarily mean it's true.

📋 How to use this worksheet (5–10 minutes):

When you notice your mood getting worse or engaging in unhelpful behavior, ask yourself: "What's going through my mind right now?"
The situation may be external (something that happened) or internal (an emotion, image, memory, or stream of thoughts).
Fill in the columns below. Identify cognitive distortions (see list) — more than one may apply.
Use the adaptive response questions (bottom of worksheet) to develop a balanced perspective.
It was worth doing this worksheet if your mood improves by 10% or more. Spelling & grammar don't count!

Client Name

Date / Time

Therapist / Counsellor

🧠 Common Cognitive Distortions

Date / Time	Situation What event (external/internal) or unhelpful behavior?	Automatic Thought(s) What thought/image? Rate belief 0-100%	Emotion(s) What emotion? Intensity 0-100%	Adaptive Response Challenge the thought. Use questions below. Rate belief 0-100%	Outcome Re-rate emotion (0-100%). What would be good to do now?

💡 Questions to help compose an Adaptive Response:

① What is the evidence that the thought is true? Not true? ② Is there an alternative explanation? ③ If worst happened, how could I cope? Best outcome? Most realistic? ④ What's the effect of believing this thought? What could change if I shift my thinking? ⑤ What would I tell a friend in this situation? ⑥ What would be good to do now?