You send a message to a friend and don’t get a response. If you’re relying solely on automatic thinking, you might assume they’re ignoring you or that you’ve somehow upset them. Your mood drops, and you might even withdraw from future interactions.
This is an example of how automatic thoughts can hijack your mood and behavior.
In Cognitive-Behavioral Therapy (CBT), this connection between thoughts, feelings, and actions is fundamental. The way we think about a situation shapes how we feel about it—and ultimately, how we respond. The good news? When we become aware of unhelpful thought patterns, we can challenge them and change our emotional and behavioral reactions.
But what if you took a step back and used a Thought Record—a CBT tool designed to capture and evaluate unhelpful thoughts? Instead of jumping to conclusions, you’d slow down and ask yourself: What actually happened? What did I tell myself about it? Is there another way to interpret this?
You might realize that your friend could simply be busy or forgot to reply. With this broader perspective, your emotional response softens, and you’re less likely to spiral into self-blame or anxiety.
What Is a Thought Record, and Why Does It Work?
CBT is a solution-focused, present-oriented approach. Rather than dwelling on the past, it zeroes in on how current thought patterns influence your mood and behavior. Thought Records are one of the core tools used to interrupt and reframe negative thinking.
Here’s how they work:
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You capture the triggering event (e.g., being ignored in a meeting).
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You identify the automatic thought (e.g., They must be upset with me).
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You recognize the physical responses in your body (upset stomach, biting nails, feeling hot).
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You record the emotional response (e.g., anxious, self-conscious).
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Then, you challenge the thought by looking for evidence: Is there proof that they’re actually upset? Are there other explanations?
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Finally, you reframe the thought with a more balanced, realistic interpretation (e.g., Maybe they were preoccupied or having a bad day).
A simplified way to think of thought logs is:
Catch it, Check it, Change it
Recognizing Cognitive Distortions
Negative thinking often follows familiar patterns known as cognitive distortions. These automatic thought traps skew our perception of reality. Here are a few common cognitive distortions:
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Mind reading: Assuming you know what others are thinking (e.g., They think I’m stupid).
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Catastrophizing: Expecting the worst-case scenario (e.g., If I mess up this presentation, I’ll lose my job).
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Personalization: Taking responsibility for things outside your control (e.g., They look upset—it must be because of me).
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Overgeneralization: Drawing sweeping conclusions from a single event (e.g., I didn’t get the job, so I’ll never succeed).
Why Thought Records Are Effective
Research shows that Thought Records are powerful tools for promoting belief change (McManus, Van Doorn, & Yiend, 2012). By consistently using them, clients learn to identify and reframe distorted thinking, making their emotional responses more balanced and manageable. Basically, over time, this practice fosters greater responsiveness and reduces impulsive reactivity.
Your thoughts shape your reality—but they’re not always accurate. By practicing Thought Records, you create space between your experiences and your interpretations. This opens the door to more flexible, compassionate, and realistic thinking. So, the next time your mind spirals into self-doubt or anxiety, pause. Grab a Thought Record. Slow down your thinking. You might just discover that your initial assumptions were not as they initially seemed.
We've provided a Thought Record to help you practice and strengthen this skill.
