Mental Health & Wellness

Anxiety Thought Log

Cognitive Behavioral Therapy (CBT) thought records help you challenge unhelpful automatic thoughts. By identifying the situation, thought, and underlying distortion — and then writing a reframe — you rewire the anxiety response.

Step 1

Describe the Situation

What happened? Where were you, who was there, what were you doing?

Step 2

Automatic Thought

What went through your mind immediately? Write it exactly as it appeared.

Step 3

Emotion Intensity

Mild
1–3

Moderate
4–6

Intense
7–9

Overwhelming
10

Step 4

Cognitive Distortions (select all that apply)

All-or-Nothing

Catastrophizing

Mind Reading

Fortune Telling

Overgeneralization

Emotional Reasoning

Should Statements

Personalization

Filtering

Step 5

Balanced Reframe

What's a more realistic thought? What evidence contradicts the automatic thought?