What is a CBT thought record?

It is a structured CBT exercise for examining a situation, automatic thought, emotion, evidence, and a balanced alternative.

What does this tool detect?

It scans the automatic thought for 10 common cognitive distortions, such as catastrophizing, mind reading, and overgeneralization.

What information should I enter?

Enter the situation, automatic thought, emotion and rating, evidence for, evidence against, and a balanced alternative thought.

Can I record more than one emotion?

Yes. You can list multiple emotions and include a 0–100% rating for each one.

Does the tool create the balanced thought for me?

No. You provide the balanced or alternative thought, and the tool helps identify thinking patterns in the automatic thought.

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CBT Thought Record

A guided 5-column CBT thought record that detects 10 common cognitive distortions and helps reframe automatic thoughts into balanced alternatives.

Details

What this tool helps you do

Cognitive Behavioral Therapy (CBT) uses thought records to break the cycle of negative thinking. You describe a situation, your automatic thought, the emotion it triggered, and the evidence for and against the thought — then craft a balanced alternative. This tool scans your automatic thought for 10 classic cognitive distortions (all-or-nothing, overgeneralization, mental filtering, mind reading, catastrophizing, etc.) and flags which ones appear, so you can see the thinking traps at work.

Execution

Run this tool

Fill in the form, run the tool, and review the result in one place.

Prepared example runs

Click an example to fill the form automatically. File inputs still need an upload.

2 examples

Workplace anxiety: "I always mess everything up"

A manager-meeting trigger with catastrophic and all-or-nothing thinking — the tool flags several distortions and a reframed alternative.

{
  "type": "html"
}

Social situation: "Nobody likes me"

Mind-reading and overgeneralization after a party — demonstrates how the tool surfaces thinking traps in everyday social anxiety.

{
  "type": "html"
}

Inputs

Set the required fields, then run the tool.

6 options

ContentPaste or type the main input values.6

1. Situation (what happened?)textareaOptional2. Automatic Thought (what went through your mind?)textareaOptional3. Emotion (what did you feel? rate 0–100%)textareaOptional4. Evidence For the thoughttextareaOptional5. Evidence Against the thoughttextareaOptional6. Balanced / Alternative ThoughttextareaOptional

Result

Ready for a run

Run the tool to preview files, text, structured data, or streamed output here.

Samples

CBT Thought Record

What this tool helps you do

Run this tool

Prepared example runs

Inputs

Result

Examples that match this tool

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Prepared example runs

Inputs

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Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Overview

When to use

How it works

Use cases

Examples

1. Workplace anxiety after a manager meeting

2. Social anxiety after a party

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