CBT Technique
CBT Thought Records Explained
A thought record is one of CBT's core tools. It helps you catch automatic negative thoughts, examine the evidence, and develop balanced alternatives — breaking the cycle of rumination and emotional distress.
The five steps of a thought record
- 1. Situation — What happened? Where were you? Who was involved?
- 2. Automatic thought — What went through your mind? Rate how much you believe it (0–100%)
- 3. Emotion — What did you feel? Rate the intensity (0–100%)
- 4. Evidence — What supports and contradicts this thought?
- 5. Balanced thought — What is a more realistic perspective? Re-rate your belief
Practice with TheraMind
TheraMind includes a guided thought record tool in the app, plus your AI therapist can walk you through the process conversationally during a session. Regular practice — even one record per day — builds the habit of catching distorted thinking before it spirals.
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