Read more about cognitive distortions.
Balanced thinking helps you see situations more clearly and respond in ways that are grounded and realistic. Instead of automatically believing your first thought, look at all sides and form a more helpful, accurate perspective.
Look at the facts for and against your thought — not just how it feels. Feelings are valid, but they aren't always facts.
Guided questions help you step back, challenge unhelpful thinking, and find a kinder, more realistic view.
Rate the intensity of your emotion before and after. Balanced thinking often softens the strength of difficult feelings.
Briefly describe a recent event that triggered a strong thought or emotion.
What went through your mind at that moment?
Look at the facts on both sides.
💡 Tip: Focus on facts, not feelings.
Use these questions to help you find a fairer, more balanced view.
Write a statement that feels calm, fair, and compassionate.
How do you feel now when you think this new, balanced thought?
What do you notice about your emotions or behaviour when you practise balanced thinking regularly?
© 2025 The Resource Library Limited. Adapted for ChatCBT.
Enter your email and we'll send your completed worksheet as a PDF.
Read more about cognitive distortions.
By using this website, you agree to our use of cookies. We use cookies to provide necessary site functionality and provide you with a great experience.
Your message has been successfully sent
Your form has been submitted. Please check your email for a copy of your responses. If you're accepted, you'll receive an email with a link to checkout.