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CBT · Cognitive

Cognitive Restructuring Worksheet

Catch the thought, weigh the evidence, write a balanced one

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Catch the automatic thought, test it against the evidence, then write a balanced thought you actually believe — not a fake-positive one.

Situation (just the facts)
Automatic thought
Emotion + intensity (0–100)
Evidence FOR the thought
Evidence AGAINST the thought
Cognitive distortion at play (e.g. catastrophizing, mind reading)
Balanced thought I actually believe
New emotion intensity (0–100)
none
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