What is the theory behind this “CBT ALTERNATIVE THOUGHTS WORKSHEET”?

Cognitive Behavioral therapy (CBT) has proven to be very useful when it comes to supporting someone in shifting their negative thought patterns to good ones. This changes not only their thought patterns but also their core beliefs. 

How will this worksheet help you?

This worksheet will assist you in targeting your negative automatic thoughts and emotions associated with it. After targeting negative automatic thoughts you will be able to write an alternative positive thought associated with the event.  To help you become an optimistic person with positive core beliefs and thoughts patterns. 

How to use the worksheet?

Please see the instructions in the worksheet and try to work on this sheet everyday for optimal and steady results. 


SituationEmotion or feelingAutomatic Negative ThoughtEvidence that supports the thoughtEvidence that does not supports the thoughtAlternative ThoughtEmotion or Feeling
What happened?How did you feel?What was the first thought that came to your mind?Do you have any evidence to support your automatic negative thought? Do you have any evidence that does not support your automatic negative thought? Can you think of any alternative neutral or positive thoughts for this situation?How do you feel about this alternative neutral or positive thought?


 Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). New York, NY, US: Guilford Press, from https://img3.reoveme.com/m/be38edbbfc79330a.pdf

You can download this worksheet here.

Leave a Reply

Your email address will not be published. Required fields are marked *