A thought log (also called a thought record) is a CBT tool that helps identify and change anxious thinking patterns. This guide explains how to use a thought log effectively, with specific examples and step-by-step instructions.

What is a CBT Thought Log?
A thought log documents:
- Situations that trigger anxiety
- Your automatic thoughts
- Evidence that supports or challenges those thoughts
- Alternative, balanced perspectives

How to Fill Out a Thought Log: Step-by-Step

1. Record the Situation
Write down:
- What happened
- When it happened
- Where you were
- Who was involved
 

2. Document Your Thoughts
Capture:
- Your immediate thoughts
- How strongly you believe them (0-100%)
- Physical sensations you noticed
- Emotions you felt
 

3. Analyze Your Thinking
Identify thinking patterns like:
- Mind reading (assuming others' thoughts)
- Catastrophizing (assuming worst outcomes)
- Black and white thinking
- Overgeneralization
 

4. Consider Alternative Views
Ask yourself:
- What evidence supports this thought?
- What evidence challenges it?
- What would you tell a friend in this situation?
- What's a more balanced perspective?
 

Thought Log Example

Situation: Team meeting presentation
Automatic Thought: "I'll definitely mess up and everyone will think I'm incompetent" (Belief: 90%)
Analysis: Mind reading (assuming others' thoughts) + Catastrophizing (predicting failure)
Balanced View: "I've given successful presentations before. Even if I make a mistake, that doesn't define my competence."
 

Start a Thought Log on Reset

Reset provides a structured digital thought log that:
- Guides you through each step
- Helps identify thinking patterns
- Suggests balanced perspectives
- Tracks your progress over time

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