CBT CardsCBT thought record worksheet
Seven prompts for slowing down one difficult situation and examining what you thought, felt, and noticed before and after reviewing the evidence.
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Situation
What happened? Describe one specific situation using concrete details: who, what, when, and where.
Feelings at first
What emotions did you notice at the time? Use your own words; a rating is optional, not a score.
Thoughts
What thoughts, meanings, predictions, or images went through your mind?
Evidence that supports the thought
What directly known information supports the interpretation? Try to distinguish facts from assumptions.
Evidence that does not support the thought
What facts, context, past experience, or alternative information complicate or contradict the interpretation?
Alternative view
Considering both sides, is there a more realistic, neutral, or balanced way to describe the situation? This does not have to be positive.
Feelings now
After reviewing the situation, what do you notice now? It is also okay if your feelings did not change.
Source and limits
This worksheet follows the seven-prompt thought-record structure described by NHS Every Mind Matters. CBT Cards has paraphrased the prompts for a neutral, printable browser format. Read the NHS thought-record guide.
This is an educational self-reflection worksheet. It is not a diagnostic test, treatment plan, or substitute for individualized professional care.
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