CBT Thought Log: How to Challenge Anxious Thoughts and Find Relief

Integramed
May 4
2 min read

Many people who struggle with anxiety have one thing in common: automatic, often distorted thoughts that act like internal alarms.These thoughts arise quickly, often beneath awareness—and feel incredibly real. That’s where the CBT Thought Log(CBT = Cognitive Behavioral Therapy) comes in.

What is a CBT Thought Log?

A CBT log is a simple, structured tool that helps you:

Identify your anxious thoughts

Examine the evidence behind them

Replace them with more realistic, balanced thinking

It’s easy to use—and can shift your emotional state within minutes.

How to Use a CBT Thought Log

Situation: What happened?
Automatic Thought: What did you immediately think?
Emotion: What did you feel? (Rate intensity 0–10)
Evidence for/against: What facts support or contradict the thought?
New, balanced thought: What’s a more realistic or helpful perspective?
New emotion: How do you feel now?

Example: Anxiety About a Meeting with Your Boss

1. Situation:I got an email from my boss: “Please stop by tomorrow morning.”

2. Automatic Thought:“I must have done something wrong. She’s probably angry with me.”

3. Emotion:

Anxiety (8/10)
Dread
Shame

4. Evidence for the thought:

The message was short and vague.
She seemed serious earlier today.

Evidence against the thought:

She often sends short messages like that.
She complimented my work last week.
I haven’t missed any deadlines.
My coworkers also get these messages.

5. New, balanced thought:“It might just be about something routine. And even if it’s feedback, I can handle it calmly and learn from it.”

6. New emotion:

Anxiety (3/10)
Calm
Feeling more prepared

Final Thoughts

Thoughts aren’t facts. A CBT Thought Log helps you step out of spirals and reconnect with reality. Over time, it rewires your brain to respond more calmly.

I use this myself when i feel that i can not rest or have anxiety. I always try to find a solution that fits my needs. Sometimes it just needs an action, a boundary or a clarifying discussion.