A guided CBT exercise
Catch the Thought. Check the Thought.
A painful feeling almost never arrives alone. Somewhere just before it, usually too fast to notice, a thought fired: an interpretation of what just happened. Cognitive behavioral therapy is built on one insight: those automatic thoughts are guesses, not facts, and checking them changes how you feel.
The thought record is the most-used tool in all of CBT. This one walks you through it step by step: one situation, one thought, a fair trial, and a balanced verdict. It feels mechanical the first few times. Then it starts happening in your head automatically, which is the entire point.
Prefer to write by hand? Download the printable PDF
Auto-save lives in this browser and is erased if you clear the browser’s site data. For a permanent copy, download your progress as a PDF any time, or download your finished copy at the end.
How to share: Send to therapist opens your own email or share sheet (add their address yourself). OmniPsyche never uploads your answers. Prefer a complete file? Use Download your copy and attach it, or print. If this exercise is on a plan, go back to the plan to send a done/still-open checklist.
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