Thought Record Sheet

The Thought Record Sheet is a self-help sheet that is often used in Cognitive Behavioural Therapy. The aim of the exercise is to become aware of how we think and the thoughts that may trouble us. Normally, therapists ask their clients to record their thoughts for two weeks, however, the longer you do it for, the better.

In columns 4 and 5 you are asked to look for evidence to support the negative thoughts that you have written in column 3. Ask yourself: "Did I find some evidence? Was it available easily? Did I find any evidence that was not supporting my thought?" These columns are very important and will help you to evaluate whether the thought was actually rational or not.

If you find it difficult to record your thoughts during the day, then keep it beside your bed and fill it out before you go to sleep at night. Try to complete three troublesome thoughts that you have had during the day, and think about how you felt at the time of having each thought. Look back on it, and consider what you are thinking about it now. Hopefully you will be able to complete the sixth column and give an alternative, more positive response.

Even if you don't think you have that many negative thoughts throughout the day, it is still a good idea to give this a go - you may be surprised at what you find!