CBT Thought Record
A way to slow down a thought that’s been knocking about, and check whether it’s actually true.
mettletherapy.co.uk - Chris Brotherton, MNCPS (Acc.)
How to use it
Take one thought and work down the column. There’s room for three, so you can come back to it. Start with what actually happened, just the facts, before you get to what you made of it. Then write the thought down in the words your head actually used. Steps 5 and 6 are where the real work is, and you’re collecting what’s true on both sides rather than talking yourself out of anything. Ratings run from 0 to 100 percent. Worth saying that the belief doesn’t always drop, and when that happens it still tells you something useful. The last page is for looking back once you’ve done a few.
Thought 1 - work down the steps
1. Situation
What happened? Where were you? Who was there? What set it off?
2. Emotions
What did you feel? Where did you feel it in your body? Rate each one from 0 to 100%.
3. Automatic thoughts
What went through your mind? What did you say to yourself? What did you think was going to happen? What did it seem to say about you, about someone else, or about how things are going to go?
4. Beliefs
How strongly did you believe that thought at the time?
5. Evidence supporting the thought
What facts back it up? What makes it seem true?
6. Evidence against the thought
What doesn’t fit? Has there been a time it wasn’t true? What might you be missing? What would someone else notice about this?
7. Alternative perspective
Is there another explanation? What would you say to a mate in the same spot? What’s the most realistic way to look at it? Could more than one thing be true here?
8. Outcome
Now it’s all written down, rate these again.
9. Next step
What, if anything, would you like to do differently?
| Step | Thought 1 | Thought 2 | Thought 3 |
|---|---|---|---|
| 1. SituationWhat happened? Where were you? Who was there? What set it off? | |||
| 2. EmotionsWhat did you feel? Where did you feel it in your body? Rate each one from 0 to 100%. | |||
| 3. Automatic thoughtsWhat went through your mind? What did you say to yourself? What did you think was going to happen? What did it seem to say about you, about someone else, or about how things are going to go? | |||
| 4. BeliefsHow strongly did you believe that thought at the time? | |||
| 5. Evidence supporting the thoughtWhat facts back it up? What makes it seem true? | |||
| 6. Evidence against the thoughtWhat doesn’t fit? Has there been a time it wasn’t true? What might you be missing? What would someone else notice about this? | |||
| 7. Alternative perspectiveIs there another explanation? What would you say to a mate in the same spot? What’s the most realistic way to look at it? Could more than one thing be true here? | |||
| 8. OutcomeNow it’s all written down, rate these again. | Original thought Alternative Emotion now | Original thought Alternative Emotion now | Original thought Alternative Emotion now |
| 9. Next stepWhat, if anything, would you like to do differently? |
Double standards
You’ve completed your thought record. Now take a look at the standards you’re holding yourself to.
Ask yourself whether you’d expect a friend to meet those same standards. If a friend, your brother, your son, or someone you respected had experienced exactly what you have, would you judge him in the same way? Would you call him weak, useless, or a failure? Would you expect him to get everything right first time or cope without support?
If your answer is no, you’ve probably found a double standard.
Many men are far tougher on themselves than they are on anyone else. They give others the benefit of the doubt while assuming the worst about themselves. Over time, this can fuel shame, self-criticism and unrealistic expectations.
Your aim isn’t to make excuses or avoid responsibility. It’s to apply the same fairness to yourself that you already offer other people.
Before you move on, ask yourself
- Would I say these words to a friend I cared about?
- Am I judging myself more harshly than I would judge someone else?
- What would a fair, balanced response sound like?
- If I held everyone to this standard, would it be realistic?
- What would change if I spoke to myself with the same respect I’d show another person?
Looking back on it
Come back to this once you’ve worked through a thought or two. One on its own tells you about a bad afternoon. A few of them start to show you the pattern.
© mettletherapy.co.uk | Free Resource Library
This educational tool is designed for self-reflection and personal growth. It is not a substitute for professional psychological support, medical advice, or clinical diagnosis, and its use does not establish a therapist-client relationship. Please use this resource at a pace that feels safe for you.
Have a suggestion for a new resource? Email us at info@mettletherapy.co.uk.