Analyse a Thought
CBT tool to help clients break down and challenge negative thinking
Analyse a Thought is a step-by-step CBT exercise designed to help clients understand and challenge unhelpful thinking patterns. This digital tool guides clients through the process of identifying a negative thought, spotting distortions, and developing a more balanced perspective.
It’s a practical, evidence-based way to support clients with anxiety, low mood, and self-critical thoughts—whether used in-session or as homework.
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Challenge negative thoughts and reframe them into more balanced, constructive perspectives using CBT techniques.
What this tool helps with
Building insight into negative or automatic thoughts
Spotting common cognitive distortions (e.g. catastrophizing, mind reading)
Practicing thought-challenging and reframing techniques
Supporting core CBT skills in a structured, guided way
How it works
This interactive tool walks clients through four simple but powerful prompts:
What’s the unhelpful thought?
Does the thought include any distortions? (e.g., black-and-white thinking, fortune-telling)
How could this thought be challenged?
What’s a more balanced, helpful way to view this?
Each step is supported by gentle prompts, helping clients reflect deeply without becoming overwhelmed. Responses are saved for easy review, so progress can be discussed and built on over time.
Why use a digital version?
Unlike paper worksheets, this tool is fully interactive, device-friendly, and therapist-connectable. Clients can complete it anytime, anywhere—improving consistency and follow-through. Therapists using Offload can assign the exercise and securely review responses in real time.
It’s designed to make cognitive work feel accessible, structured, and modern.
Try it now
Start using Analyse a Thought today to help clients shift rigid or negative thinking and build emotional flexibility.
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Frequently asked questions
What is the “Analyse a Thought” technique?
It’s a CBT-based process of slowing down, examining a distressing thought, identifying cognitive distortions, and developing an alternative interpretation.
Who is this tool for?
Designed for therapists and mental health professionals, this tool supports clients with anxiety, depression, and low self-esteem. It’s especially helpful for those new to CBT.
Can I assign this to my clients through Offload?
Yes. Therapists can assign this tool and view client responses as part of their Offload toolkit.
References
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.
Burns, D. D. (1980). Feeling Good: The New Mood Therapy. Harper.
Clark, D. A., & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford Press.
Leahy, R. L. (2003). Cognitive Therapy Techniques: A Practitioner’s Guide. Guilford Press.