Emotional Regulation: 10 Skills Therapists Teach Most
What emotional regulation really means and ten practical, evidence-informed skills to manage big feelings without suppressing them.
How to Use a Thought Record (CBT’s Most Useful Worksheet)
A step-by-step guide to the CBT thought record, with a worked example and tips for making it actually help.
By Mara Ellison··3 min read
Photo: lilartsy on Unsplash
The short version
- A thought record slows down a moment so you can examine the thought driving your feelings.
- The classic columns: situation, feelings, automatic thought, evidence, balanced thought, outcome.
- The point is practice, not perfection.
The thought record is one of the most widely used tools in cognitive behavioral therapy. It takes a moment that felt overwhelming and breaks it into parts you can work with.
The columns
- Situation: where, when, what happened (just facts)
- Feelings: emotions and intensity (0–100)
- Automatic thought: what went through your mind
- Evidence for the thought
- Evidence against the thought
- Balanced thought: a more complete view
- Outcome: re-rate your feelings
Worked example
| Column | Entry |
|---|---|
| Situation | Manager said “Let’s talk tomorrow” with no context |
| Feelings | Anxious 85, ashamed 60 |
| Automatic thought | “I’m in trouble. I’m going to get fired.” |
| Evidence for | Project was late last week |
| Evidence against | Good review last month; she often schedules quick check-ins; project delay was a team issue |
| Balanced thought | “It might be about the project, or something routine. I’ve handled feedback before.” |
| Outcome | Anxious 45, ashamed 20 |
Tips
- Fill it out soon after the moment, while it’s fresh.
- Find the “hot thought”: the one with the most emotional charge.
- Don’t force positivity. A believable balanced thought beats a cheerful one.
- Look for patterns across several records.
Try our guided thought record. It saves to your device so you can review past entries.
Try it: CBT Thought RecordThe classic seven-column CBT worksheet, step by step. Saves privately to your device so you can review patterns.
Open Questions people ask
How often should I do thought records?
Many therapists suggest a few per week when learning. Over time, the process becomes more automatic and you may need them less.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
