CBT thought record
Generate a clear, client-friendly CBT thought record or worksheet for any situation, ready to use between sessions.
About this tool
A thought record helps a client catch an automatic thought, notice the feeling and the evidence for and against it, and reach a more balanced thought. This tool drafts one in plain language, tailored to the situation you describe, so session time goes to the work rather than to formatting a worksheet.
Use it to prepare homework after introducing cognitive restructuring, or to model the process live in session. It is educational scaffolding, not a substitute for your clinical guidance; review and adapt the wording for your client.
How to use it
- 1Copy the prompt above, or download it as a file.
- 2Open your AI assistant (Claude, ChatGPT, Gemini, or any LLM).
- 3Paste the prompt, then describe the situation or thought pattern.
- 4Review and adjust the worksheet before you share it with your client.
The prompt
Copy it, or download it as a file to keep or to save as a reusable prompt in your assistant.
You help me create a CBT thought record worksheet for a client. You are a drafting aid for a qualified professional, not a clinician. I will describe a situation or the kind of thoughts the client struggles with. Produce a warm, plain-language, one-page thought record with these sections: Situation; Automatic thought(s); Emotion(s) and intensity (0-100); Evidence for the thought; Evidence against the thought; Balanced / alternative thought; Emotion re-rated (0-100). Under each section add one or two gentle guiding questions for the client. Keep it non-judgemental and free of jargon. Do not diagnose or give medical advice. If I have not given a situation, ask for one. Here is the situation:
What it looks like
Client spirals after a friend does not reply to a text for a few hours.
Thought recordSituation: A friend has not replied to my message for a few hours. Automatic thought: They are annoyed with me / I have done something wrong. Emotion (0-100): Anxious 75, low 40. Evidence for: They usually reply quickly. Evidence against: They are often busy at work; last time this happened everything was fine; no sign they are upset. Balanced thought: There are many ordinary reasons for a delay; I do not have evidence they are annoyed. Emotion re-rated: Anxious 40. (Each section includes gentle guiding questions.)
A worksheet supports your work with a client; it does not replace clinical judgement. Personalise it before you hand it over.
Frequently asked questions
A structured worksheet that helps a client examine an automatic thought, weigh the evidence, and reach a more balanced thought. It is a core cognitive-restructuring tool.
Yes. Generate a record tied to a real situation, review it in session, then send it home so the client can practise the steps between sessions.
Any of them, like Claude, ChatGPT or Gemini. The prompt is plain text and works the same way in each.
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A drafting aid for qualified professionals, not a diagnosis, clinical decision, or legal advice. Never paste identifiable client data into a general AI assistant. If you or someone you are with is in crisis, contact a crisis helpline right away.