Reframe Negative Thoughts | 7-Column Thought Record (CBT)

Feel calmer and think more clearly in just a few minutes.

This guided 7-column Thought Record walks you through one of the most widely used Cognitive Behavioural Therapy (CBT) techniques for challenging unhelpful thinking. Instead of replacing negative thoughts with positive ones, you'll learn to step back, examine the evidence, and see your situation from a more balanced perspective.

Perfect if you're looking for help with:
• Overthinking
• Anxiety
• Catastrophising
• Self-doubt
• Negative thinking
• Cognitive distortions
• Limiting beliefs

Use this CBT technique whenever you notice your mind getting caught in unhelpful thinking patterns. Please note that this practice is for educational purposes and does not replace professional medical or psychological care. Discover more CBT tools, DBT skills, ACT exercises, and psychology videos in the "Therapy Tools & Techniques" playlist on my profile.

Music by Bipul Kumar via Pixabay

Transcript

The day. We are going to gently work through a thought record. It is one of the most widely used tools in cognitive behavioral therapy. Its purpose is not to replace the negative thoughts with a more positive one. But it's to help you see the situation more completely. Like a 360 degree view of a situation. So that you can have a balanced perspective and a healthy one. So. . . Gently close your eyes. Now. Bring to mind. A recent situation. That evoked unpleasant emotions within you. Allow yourself to see it. As though You are watching it. On your TV. The notice where you were. Who else was there with you? What exactly happened? Now. No dance. What emotion? Did you faint? In that situation. Perhaps anxiety. Sadness. Anger again. Or shame. The name. Whatever emotion is present. If there are several emotions that you felt. Choose the one that feels strongest right now. And no dance. On a scale of 0 to 10. And being the most intense. How intense that emotion feels. And now become curious. What was going through your mind? In that moment. What story was your mind telling you? Now, Pause for a moment. And ask yourself what makes this thought feels believable. What evidence supports this thought? Not assumptions. Jazz. BYE! Take your time. And now. With the same curiosity. Ask yourself. What evidence? Do you have against this thought? Any time in the past. When that thought wasn't true for you. Any experiences that prove that thought to be wrong. Are to be not 100% right. Are there any fans? That your mind might be overlooking. Or dismissing. Take your time. To gather all the evidences. Against that wall. Now, Gently ask. Is there another? More balanced way. Of looking at this situation. Not toxic positivity. Just a different perspective. A perspective that takes all the new evidences. Into account. So take a moment to find that balanced thought. How do you feel right now? Do you feel the same emotion that you felt earlier? Or has the emotion changed? And if you do, Feel that same emotion. No tense. If the intensity of that emotion has changed. In any manner. Whether the emotion changed. Or whether it didn't. Both are completely okay. The goal was never to make the feeling disappear. The goal was simply to step back. Look again. And remember. That our first thought isn't always our final road. You're dead, Grey. Thank you for taking out this time by yourself. Whenever you feel ready. Gently open your eyes.