Thought Challenging Record – 7 Column Worksheet

What is the theory behind this Thought Challenging Record – 7 Column Worksheet?

Thought challenging is a crucial intervention used in Cognitive Behavioral Therapy to help individuals observe, track and question their unhelpful automatic thoughts so that efforts can be made to replace them with helpful alternatives. It contains a table with 7 columns for : situation, emotion, automatic thoughts, evidence for the thought, evidence against the thought, alternative thought and outcome. 

How will the worksheet help?

This worksheet will provide the basic template of the Thought Challenging record that can help clients observe and track the situations and emotions associated with their dysfunctional thought patterns and also gather evidence to support or refute those thoughts. This process will help them identify situational triggers, how their thoughts dictate their emotions and actions and identify healthy alternatives to replace them. 

How to use the worksheet?

This worksheet can be used by therapists practising Cognitive Behavioral Therapy for many issues and disorders. Instruct the client to observe their automatic thoughts and write down the triggering situation, the subsequent feelings, and gather evidence for and against the automatic thought which can form the basis for a better alternative thought. 

Thought Challenging Record – 7 Column Worksheet

SituationEmotionAutomatic ThoughtsEvidence that supports the automatic thoughtEvidence that is against the automatic thoughtHelpful alternate thoughtOutcome (re-evaluate emotions)


Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.

You can download this worksheet here.

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