Simple Thought Challenging Record

The Simple Thought Challenging Record encourages clients to identify alternative perspectives to their negative thoughts.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Fillable version (PDF)

A fillable version of the resource. This can be edited and saved in Adobe Acrobat, or other PDF editing software.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Editable version (DOC)

An editable Microsoft Word version of the resource.

Overview

Disputing negative thoughts is an essential skill in cognitive therapy. The Simple Thought Challenging Record helps clients identify alternative perspectives to their negative thoughts. This worksheet assumes that clients have a basic understanding of the concept of challenging thoughts and presents a simplified version of the technique.

Why Use This Resource?

This worksheet aids in the cognitive restructuring process by:

Helping clients identify and challenge negative automatic thoughts (NATs).
Generate alternative perspectives.
Providing a flexible framework suitable for various client needs and difficulties.

Key Benefits

Streamlined

A pared-down approach that focuses on key elements of cognitive restructuring.

Structured

Guides clients through a clear process of recording and disputing thoughts.

Flexible

Adaptable for use across a range of client difficulties.

Who is this for?

Depression

Exploring self-blaming or self-critical thoughts.

Anxiety Disorders

Addressing anxiety-provoking, catastrophic thoughts.

Perfectionism

Challenging negative thoughts about performance.

Integrating it into your practice

Identify

Help clients pinpoint a negative automatic thought, image, or memory.

Question

Explore counter-evidence and counter-perspectives.

Summarize

Formulate a balanced thought that includes this information.

Practice

Encourage repetition to to enhance skills in disputing thoughts.

Theoretical Background & Therapist Guidance

Beck’s cognitive model (Beck et al, 1979) proposes that events are not directly responsible for the way we feel. Rather, it is the interpretation of those events – our appraisals, thoughts, or cognitions – that trigger our emotional responses. The model implies that we can change how we feel by changing how we think.

Automatic thoughts that result in negative emotions (e.g. sadness, anxiety, anger) are commonly described as negative automatic thoughts (NATs). Some negative thoughts are accurate representations of the world (e.g. thinking “He could hurt me too” after seeing an acquaintance act violently would be both negative and accurate). However, automatic thoughts are often inaccurate – biased in characteristic ways – and there is considerable evidence that different mental health problems are associated with particular biases in thinking. For example, people who suffer from certain types of anxiety often ‘catastrophize’, and people who are depressed often discount positive information. Beck (1963) and Burns (1980) have described common cognitive biases which are outlined in more detail in our information handout Unhelpful Thinking Styles.

This Simple Thought Challenging Record is a cognitive restructuring worksheet. ‘Cognitive restructuring’ describes the category of techniques that cognitive therapists use to help their clients to overcome their cognitive biases and think differently. The aim of these techniques is not to ‘think happy thoughts’ or to replace negative thoughts with positive ones, rather, it is to overcome biases and to think accurately. CBT therapists use a variety of techniques to help their clients to develop cognitive restructuring skills, but a mainstay is the ‘thought record’. This is a tool designed to help clients identify and challenge their negative automatic thoughts by writing them down.

What's inside

An introduction to the cognitive model and cognitive restructuring.
Therapist guidance for using the resource with clients.
Key references and recommended further reading.

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FAQs

This version offers a streamlined approach, focusing on core aspects of cognitive restructuring.

Yes, it pairs well with psychoeducational materials about cognitive distortions, helping clients understand and address unhelpful thinking styles.

How This Resource Improves Clinical Outcomes

The Simple Thought Record enhances clinical outcomes by:

Making clients more aware of unhelpful thinking patterns.
Facilitating the development of balanced, realistic thoughts.
Increasing client involvement in therapy through the use of structured, therapeutic tools.

References And Further Reading

Beck, A.T. & Beck J.S. (1995). Cognitive Therapy: Basics and Beyond. New York: Guilford.
Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive therapy of depression. New York: Guilford.

Unified Protocol For Transdiagnostic Treatment Of Emotional Disorders In Adolescents