The CBT thought diary is a useful tool for anyone looking to challenge and change their negative thought patterns. By using the thought diary, individuals can become more aware of their automatic thoughts in response to different situations, and then challenge those thoughts by examining the evidence for and against them. This process can help individuals develop more balanced and realistic thoughts, leading to improved emotional well-being and more positive behavioral outcomes. By providing a structured framework for analyzing negative thought patterns and emotions, the CBT thought diary can be an effective tool for individuals seeking to improve their mental health and overall quality of life.
CBT Thought Diary
Situation: ____________________________________________________________
Emotion(s): __________________________________________________________
Automatic Thought(s): ________________________________________________
Evidence that supports automatic thought(s): _____________________________
Evidence that contradicts automatic thought(s): ___________________________
Alternative, more balanced thought(s): ____________________________________
Re-rating of original emotion(s) after considering alternative thought(s): _______
Plan for behavioral change or coping strategy: ______________________________
Instructions:
Begin by describing the situation that led to your negative emotions.
Write down the negative emotions you experienced.
Identify the automatic thoughts that came to mind in response to the situation. Write them down.
Gather evidence that supports these thoughts. Write them down.
Gather evidence that contradicts these thoughts. Write them down.
Use the evidence gathered to create an alternative, more balanced thought that takes into account all available information.
Re-rate your emotions after considering the alternative thought.
Create a plan for behavioral change or a coping strategy that you can use to help yourself in similar situations in the future.
You can modify and use this thought diary template for any negative thought pattern or emotion you experience. By using this diary regularly, you can learn to identify negative thought patterns and replace them with more balanced and realistic thoughts, leading to improved emotional well-being and a more fulfilling life.
For further reading:
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
Butler, A. C., Chapman, J. E., Forman, E. M., & Beck, A. T. (2006). The empirical status of cognitive-behavioral therapy: A review of meta-analyses. Clinical Psychology Review, 26(1), 17-31.
Burns, D. D. (1989). The feeling good handbook. Penguin.
Dobson, K. S. (Ed.). (2013). Handbook of cognitive-behavioral therapies. Guilford Press.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
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