Thought Record
Catch, examine, and challenge the unhelpful thoughts that drive low mood
What is a Thought Record?
A thought record helps you identify and challenge the automatic negative thoughts that fuel depression. Writing them down slows the process and gives you room to respond — rather than just react.
The 'Gloomy Specs' Effect
Depression acts like wearing dark glasses — everything looks worse than it really is. You filter out positives, catastrophise, and assume the worst. This worksheet helps you take those specs off.
How to Use It
Work through each step at a time of distress, or shortly afterwards. Be honest and specific. The goal isn't to think positively — it's to think accurately.
Part 1 — Identify
1
The Situation
Be specific — day, time, location and context all help to ground your record.
2
Unhelpful Thoughts & Images
Include thoughts, images, or memories — and note what they meant to you, or what they said about you or the situation.
What are you really responding to? What would be the worst thing about that — or that could happen?
3
Your Feelings
What did you feel? What else? How intense was each emotion at the time?
Now challenge your thinking ↓
Part 2 — Challenge & Act
4
Alternative Perspective
🕶️
Are you looking at things through your gloomy specs? Am I filtering out and dismissing any alternative perspective? What would things look like without those dark glasses on?
What would you say to a friend in this situation? Is there another way of seeing it? What's the bigger picture? Is your reaction in proportion to the actual event? What would someone else say?
5
What to Do
Do something! Consider: what action or defusion technique could help? What would be more effective? What will the consequences be of doing — or not doing — something?
6
Re-rate Your Feelings
Feelings may not disappear completely — even a small shift shows the process is working.
Adapted from the Thought Record Sheet by Carol Vivyan (2009) ·
www.getselfhelp.co.uk ·
www.get.gg
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