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Information sheetCoping skills and self-care · No. 447
Thought records (CBT basics)
A thought record helps you catch, check and change the thoughts that fuel distress.
Our thoughts shape our feelings. When we're stressed, thoughts often become negative and distorted - and we believe them without checking. A thought record, a core CBT tool, helps you catch and question them.
The steps
- Situation - what happened? (e.g. "My manager didn't reply to my email")
- Feeling - what did you feel, and how strongly? (e.g. anxious, 80%)
- Automatic thought - what went through your mind? ("She's angry with me, I'm in trouble")
- Evidence for and against - what facts support it? What facts don't? ("She's often busy; she's never been angry before")
- Balanced thought - a fairer, more accurate view ("She's probably just busy; I can follow up")
- Re-rate the feeling - how strong now? (anxious, 30%)
Common thinking traps to watch for
Mind-reading, catastrophising, all-or-nothing thinking, and taking things personally.
Why it works
You're not forcing positive thinking - you're checking whether a stressful thought is actually true, and choosing a more balanced one.
When to seek help
A counsellor can teach this properly. Cleared Mind / your EAP, or SADAG 011 234 4837.