Worksheet 1: Identifying Automatic Thoughts

Automatic thoughts are rapid, reflexive interpretations of situations. They happen automatically, below the level of conscious reasoning. This worksheet helps you slow down and capture these thoughts before they drive emotional reactions.

Worksheet 2: Cognitive Distortion Checker

Review the list of cognitive distortions below. For each automatic thought you've identified, check which distortions are present. Most thoughts involve more than one.

Worksheet 3: Evidence Testing

This worksheet helps you evaluate the evidence for and against a specific automatic thought. The goal is not to replace it with blind optimism, but to find the most accurate and helpful interpretation.

Worksheet 4: Generating Alternative Perspectives

When we are emotionally distressed, we tend to see situations from a single, negative angle. This worksheet helps expand perspective-taking — a core metacognitive skill.

Worksheet 5: Daily Thought Monitoring Log

Use this log every day for at least two weeks. The act of monitoring thoughts — without judging them — begins to create distance between you and your automatic thinking patterns.

Worksheet 6: The Responsibility Pie

When we personalize, we take on more responsibility for negative events than is warranted. This worksheet helps you distribute responsibility more accurately.