CBT Thought Record
It can be helpful to track, challenge and disengage from anxiety-fueled catastrophic thoughts using a thought record such as below.  All you need to do is:
  1. Notice when a catastrophic thought has surfaced.
  2. Notice the feelings and sensations associated with this thought.
  3. Offer yourself a more balanced, realistic counter thought, in contrast to the extreme prediction associated with the catastrophic thought.
  4. Gently guide your attention back to the present moment, away from thoughts associated with "then" and "there".
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Full Name
Date of Birth
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Briefly describe the situation you were in when the negative, catastrophic thought surfaced.
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What is your current emotional distress level?
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No Distress
Extreme Distress
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What is the negative, catastrophic thought or belief that has surfaced?
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What evidence supports the ACCURACY of this negative, catastrophic prediction?
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If you were to present the evidence in support of the negative, catastrophic thought to a judge, how strong a case would you have?
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What evidence supports the INACCURACY of this negative, catastrophic prediction?
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If you were to present the evidence against the negative, catastrophic thought to a judge, how strong a case would you have?
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After considering how a judge might assess the reasonableness of the negative, catastrophic thought, is there a more realistic, balanced thought you can offer your self?
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What is your current emotional distress level (now that you have taken a well deserved moment to provide yourself with a more balanced perspective)?
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No Distress
Extreme Distress
Clear selection
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