CBT is based on the idea that thoughts, feelings and actions influence each other.
A thought record helps you slow down and test upsetting thoughts instead of accepting them as facts.
Key concepts
- Situation → automatic thought → emotion (0–100) → evidence → balanced thought
- The goal is a realistic thought, not a forced positive one
- Practice on paper builds the skill to do it in your head
Symptoms and signs
- All-or-nothing thinking: 'I failed completely'
- Mind reading: 'They think I'm useless'
- Catastrophising: 'This will ruin everything'
Causes
- Thinking habits learned over years
- Low mood biasing attention to the negative
- Stressful situations that trigger old beliefs
Risk factors
- Depression and anxiety
- Perfectionism
- Harsh criticism in childhood
Evidence-based management
- Example: Boss didn't reply → 'He's angry with me' → anxiety 80
- Evidence for and against: he is in meetings all day; he praised my work last week
- Balanced thought: 'He's probably busy' → anxiety 35
- Do 3–4 records a week and review them with your therapist
When to seek professional help
- You can book a consultation to discuss whether therapy suits your situation
- Thoughts too strong to challenge on your own
- Thoughts of self-harm need urgent help, not a waiting list
Frequently asked questions
Is CBT just positive thinking?
No. It is about accurate, balanced thinking and changing behaviour, tested with evidence.
Can I do CBT on my own?
Self-help CBT helps mild problems; a therapist helps with moderate to severe symptoms.
Medical references
Guidelines and official sources used for this article.
- Depression in adults: treatment and management (NG222). National Institute for Health and Care Excellence (NICE), UK, 2022.
- Generalised anxiety disorder and panic disorder in adults: management (CG113). NICE, UK, 2011.
- Author
- Dr. Kuldeep Budania, MBBS, MD Psychiatry
- Medical reviewer
- Dr. Kuldeep Budania, MD Psychiatry
- Last reviewed
This article is for general information and is not a substitute for personal medical advice.
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