A worksheet for catching an automatic thought and naming the trap. Then checking the evidence and building a thought that is both realistic and kind.
Free to print and share. Please keep the CBT Hero name on it.
CBTHero
What happened
My automatic thoughtThe first thought that pops up, before there's been any chance to think it over.
Which thinking trap caught me?
Facts that support the thought
Facts that point to another explanation
My balanced thoughtA replacement thought that is both realistic and kind.
“Nobody likes me” might become “I felt left out today, but one hard moment doesn't tell me what everyone thinks. I can check in with a friend.”
Practice the same skill in the game: Thought Forge →
The Six Thinking Traps
The six villains from Distortion Detective on one page: what each one means, what it sounds like, and a question to ask.
My Bravery Tower
A blank four-floor tower for facing a fear one brave step at a time, with a fear rating at every floor.
Feelings Thermometer
Name the feeling, rate how intense it is from 1 to 10, then pick a way to cope.
Split the Story
Write down what happened and the story you jumped to. Then split it into three other explanations that are just as possible.
My Frustration Meter
Notice where the frustration is on the meter and how it feels in your body. Then find a response that cools things down instead of heating them up.