Thought Record - a CBT journal exercise for challenging negative thoughts
Reviewed By
Dr Elaine Benes - NHS Counselling Psychologist and BABCP accredited therapist
A thought record is a core CBT exercise that helps you slow down, notice unhelpful thinking patterns, and work towards a more balanced perspective. You record the situation that triggered difficult feelings, identify the automatic thoughts that followed. On Offload, the thought record is interactive and guided, so you can complete it between sessions and share your responses
Free to try · Responses are private & encrypted
What does the [Thought Record new one test] [Thought tag] cover?
The situation - Describe what happened — where you were, who was there, what triggered the difficult feeling.
Automatic thoughts - Identify the thoughts that arose immediately — the ones that felt most true in that moment.
Evidence for & against - Examine whether the thought holds up — what supports it, and what challenges it.
A balanced thought - Construct a more measured perspective that accounts for all the evidence.
Who is this [Thought Record new one test] [Thought tag] for?
For anyone exploring therapy who:
🌀 Feels anxious or low
😔 Overthinks situations
🌀 Gets stuck in negative thought patterns
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For therapists:
Assign this thought record journal directly to your clients as between-session homework from your Offload care plan. You can customise the wording, add new images, and review completed responses before your next session. Fully HIPAA and GDPR compliant. Clients access it from the Offload companion app — no printing, no lost worksheets.
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
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