Guide
What Is a Thought Record? A Simple Template
A thought record turns an internal reaction into something you can inspect on paper.
Use six fields
Situation: What happened? Emotion: What did you feel? Automatic thought: What sentence went through your mind? Evidence for: What supports it? Evidence against: What does not fit? Balanced thought: What interpretation better fits all the evidence?
Add one action
Finish with a concrete next step when one exists. That keeps the exercise from turning into another loop of analysis.
Keep the scope appropriate. A self-guided worksheet can be useful for ordinary thought patterns. It is not a substitute for professional care when symptoms are severe, persistent, or impairing.