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Thought record
Untangle a stressful thought, step by step (a CBT tool).
Nothing here is saved or sent anywhere.
1. What happened?
Where were you, and what was going on?
2. What went through your mind?
The automatic thought, word for word.
3. What did you feel, and how strongly (0–100)?
For example: anxious 80, ashamed 60.
4. What supports this thought?
Facts, not feelings.
5. What doesn't fit this thought?
What would you tell a friend in the same spot?
6. A more balanced thought
Something kinder that is still true.
7. How strong is the feeling now (0–100)?
Even a small drop counts.
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