How to use it: Thought record worksheet: untangle one thought at a time
Thought record worksheet
Slow down one upsetting thought and look at it from more than one side.
- Fill one row per situation, left to right.
- Rate feelings from 0 to 100 before and after.
- A balanced thought doesn't have to be positive, just fair.
Thought record
| Situation | Feelings (0–100) | Hot thought | Evidence for | Evidence against | Balanced thought | Feelings now (0–100) |
|---|---|---|---|---|---|---|
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.