Slow down a painful thought, and look at it again

What is a thought record?

The thought record is one of the most widely used exercises in cognitive behavioural therapy (CBT). The idea is simple: what hurts is often not only the event, but the thought that went through our mind. Writing the thought down and taking it apart gives you a chance to find an angle that fits the facts better.

This exercise isn't about "thinking positive", and it doesn't replace professional care. If the same kind of thought keeps weighing on you, working through it with a counsellor or psychologist will take you further.

The thought record comes from Aaron Beck's cognitive therapy (Beck et al., 1979) and is one of the most widely used exercises in CBT.

How it works

1. 1Recall a recent moment when your mood shifted, and note what you felt and how strongly.
2. 2Write down the thoughts that went through your mind, pick the one that stings most, and check it for common thinking traps.
3. 3List the facts for and against it, write a new angle, and see whether your feelings have moved.

References

1. Beck, A. T., Rush, A. J., Shaw, B. F., & Emery, G. (1979). Cognitive therapy of depression. Guilford Press.
2. Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow.
3. Greenberger, D., & Padesky, C. A. (2015). Mind over mood (2nd ed.). Guilford Press.