Cognitive Restructuring Worksheet


There is a great connection between our thoughts, emotions and actions. 

It is in our nature to automatically make assumptions about ourselves, others, and of how things are expected to work. Most times, these schemas are not accurate.

By cognitive restructuring, we are able to identify these irrational thoughts (schemas) and replace them with healthier realistic patterns and beliefs of ourselves, others and certain situations.

What Are The Theories Behind This Worksheet?

Cognitive restructuring is a therapeutic technique that’s been successfully used to help people identify, challenge and alter their negative/ distorted thinking patterns and beliefs.

It is the habitual development of consciously changing how you feel during nerve-racking moments of distorted thoughts, feelings and actions.

Cognitive restructuring has been successfully used to treat a wide variety of mental conditions such as depression, Post-Traumatic Stress Disorder (PTSD), addictions, anxiety, social phobias, relationship issues, and stress.

How Will This Worksheet Help You?

This worksheet will help you identify, challenge, and replace negative/ distorted thinking patterns with more accurate, effective, and positive ways of thinking.

How Should You Use This Worksheet?

This worksheet will require you to be in a calm place where you are in control of your environment and fully focused on your thoughts. 

You can use this worksheet when you are battling negative/ distorted thinking, feelings and beliefs.

This worksheet can serve as your self-reflective and evaluation kit.

Provide answers to the questions below and reflect on them.

Cognitive Restructuring Worksheet


  1. Explain the upsetting situation.

Example: Argument with a colleague or partner.

  1. Identify the most upsetting feeling.

Example: Fear.

  1. Identify your immediate thoughts about the situation.

Example: Something bad is going to happen.

  1. Evaluate the accuracy of your upsetting thoughts as carefully as possible.

You can do this by asking yourself: Did I overreact?

  1. Make a decision whether your thoughts are accurate or not.


American Psychological Association. (No Date). Steps of Cognitive Restructuring Instructions. Available at: [Accessed on: October 19, 2022]

You can download this worksheet here.

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