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CBT thought record: challenge unhelpful thoughts
A structured way to notice an automatic thought, check it against the evidence, and land on something more balanced — the core tool of cognitive behavioural therapy, laid out step by step.
What was actually happening, in plain facts — where you were, what was said or done, nothing interpreted yet.
The thought that popped up in that moment, in your own words — e.g. "They think I'm incompetent."
Name the feeling (anxious, embarrassed, angry) and rate how strong it was at the time.
What actually supports this thought being true? Stick to facts, not other thoughts or assumptions.
What doesn't fit? Times it wasn't true, other explanations, things you're overlooking.
A more accurate version, weighing both sides — not forced positivity, just a fairer read of the situation.
How strong is the original feeling now? A drop, even a small one, shows the exercise did something.
This is a self-help structure, most effective alongside a trained therapist who can help you apply it to your specific patterns — not a replacement for therapy. If you're in crisis, call Lifeline on 13 11 14 (24/7) or, in an emergency, 000.
Ongoing support
Better with a counsellor's guidance
A CBT-trained counsellor can help you catch the thought patterns you don't notice on your own, and adapt this structure to what's actually going on for you. If yours runs their practice on Zenvia, they can assign this directly to your file to revisit between sessions.
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