What is a Thought Diary?
A thought diary helps identify and challenge negative or anxious thoughts. Writing them down gives perspective and can reduce their emotional intensity.
How to Use a Thought Diary:
1. Trigger
What happened?
Example: “My manager asked to meet me suddenly.”
2. Emotion
What did you feel? (Rate intensity 0–100%)
Example: Anxiety – 80%, Fear – 60%
3. Automatic Thought
What thought popped into your head?
Example: “I must have done something wrong.”
4. Evidence Supporting the Thought
What facts support your thought?
Example: “He looked serious.”
5. Evidence Against the Thought
What facts go against your thought?
Example: “He often calls team meetings like this.”
6. Alternative Thought
Is there a more balanced way to view this?
Example: “It could be a routine discussion.”
7. Re-rate the Emotion
How do you feel now?
Example: Anxiety – reduced to 40%
Tips for Maintaining a Thought Diary
Be consistent – write daily or when anxious.
Be honest – even if thoughts feel irrational.
Keep it simple – use short bullet points.
Use a notebook or an app like CBT Thought Record Diary.