Thought Record: a CBT journal exercise for challenging negative thoughts
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
We all have negative thoughts from time to time. Though sometimes, they’re not as true or fixed as they seem. Thoughts can fall into “thinking traps” or "distortions" - common patterns that make problems feel bigger or harder than they may be.
Free to try · Responses are private & encrypted
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What does the Thought Record [Journal] cover?
- The negative thought or worry you have
- The thinking traps that may have come up in that moment
- Evidence that supports and challenges your automatic thought
- A more balanced alternative thought
Who is this Thought Record [Journal] for?
Helpful if you:
😔 Feel anxious or low
🌀 Overthink situations
💭 Get stuck in negative thought patterns
For therapists:
Assign this Thought Record directly to clients as between-session work. Customise the wording, add your own instructions, and review completed responses before your next session. Fully HIPAA and GDPR compliant - clients access it from the Offload companion app. Assign once the cognitive model is established and the client is ready to begin structured cognitive restructuring.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Beck, A. T., Rush, A., Shaw, B., & Emery, G. (1979). Cognitive Therapy of Depression. - This foundational work introduced the concept of cognitive distortions and how restructuring them can reduce depressive symptoms. “Cognitive Restructuring and Psychotherapy Outcome: A Meta-Analysis” (2023) - This review shows that interventions targeting distorted thoughts tend to improve therapy outcomes. PMC “Cognitive Restructuring during Depressive Symptoms: A Scoping Review” - Outlines how challenging dysfunctional thoughts can change emotional, behavioural, and physiological outcomes. “Effectiveness of Cognitive–Behavioural Therapies of Varying Complexity in Reducing Depression in Adults: Network Meta-Analysis” - Finds that cognitive restructuring is one of the active ingredients in effective CBT for depression. “The Efficacy of Cognitive Behavioural Therapy: A Review of Meta-Analyses” - Confirms that CBT (which includes cognitive restructuring) is broadly effective across disorders.
