A thought is just a thought — not necessarily a fact. Thinking something doesn't make it true!
How to use this: When you notice your mood shifting — or find yourself stuck, avoidant, anxious, or upset — pause and ask yourself: "What's going through my mind right now?" Then work through the sections below. Even 5–10 minutes can make a real difference.
Thoughts can be 100% true, 0% true, or anywhere in between.
🔒 What you write here stays here. Nothing is saved or sent anywhere.
The Moment
Automatic Thought(s)
What thoughts or images went through your mind? Try to capture the exact words — even if they feel irrational or harsh.
50%
Situation
Now that you've caught the thought — what was happening when your mood shifted? It could be an event, a memory, a physical sensation, or a thought that just appeared.
Emotion(s)
What did you feel? Try to name the emotion as specifically as you can. Feelings Wheel →
50%
Looking Closer
Cognitive Distortions
These are common thinking patterns that can distort how we see situations. Check any that might be showing up in your thought.
A More Balanced View
Adaptive Response
Use these questions to write a more realistic, balanced response to your automatic thought.
Questions to consider
What's the actual evidence for and against this thought?
Could there be another reason why the event happened?
If the worst did happen, how would you get through it? What's the best that could happen? What's the most realistic outcome?
Is holding onto this thought helping you in any way? What could be the effect of changing your thinking?
If someone you cared about had this exact thought, in the exact same situation, what would you say to them?