Amden Counselling Services

Thought Record

7-Column CBT Thought Record

Move through each step. Use Print/PDF or Export .txt when done.

What is a 7-Column Thought Record?

This is a CBT tool to help you examine a difficult situation, notice your emotions and automatic thoughts, weigh the evidence, and build a balanced alternative perspective.

  • Privacy: Everything runs in your browser. Nothing is sent anywhere.
  • How to use: Work across the seven steps. When finished, you can print to PDF or export a text copy.
  • Tips: It’s okay to leave some boxes brief once you’ve identified the thoughts and feelings.

Amden Counselling Services – 7-Column CBT Thought Record

This summary includes all steps.

1) Situation / Trigger

2) Emotions (Before)

3) Automatic Thoughts

4) Evidence FOR

5) Evidence AGAINST

6) Balanced / Alternative Thought

7) Outcome (After)

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