What Is a Thought Diary in CBT? 5 Templates and Examples in English

Cognitive Behavioral Therapy (CBT) is a widely used therapeutic approach that focuses on identifying and challenging negative thought patterns to help individuals change their behavior and improve their mental well-being. One of the key tools used in CBT is the thought diary, which is a technique that helps individuals track their thoughts, emotions, and behaviors in order to identify patterns and triggers that may be contributing to their distress.

A thought diary typically consists of several columns where individuals can record information about the situation, their thoughts, emotions, and behaviors, as well as any evidence that supports or challenges their thoughts. This can help individuals become more aware of the relationships between their thoughts, emotions, and behaviors, and develop more balanced and realistic thinking patterns.

Here are 5 templates and examples of thought diaries that can be used in CBT:

1. ABCDE Thought Diary Template

A – Activating Event (What happened?)
B – Belief (What were your thoughts about the event?)
C – Consequence (What emotions and behaviors did you experience?)
D – Dispute (What evidence supports or challenges your belief?)
E – Effect (Did challenging your belief change your emotions or behaviors?)

Example:
A – I received some critical feedback at work
B – I’m a failure, I never do anything right
C – I felt anxious and started avoiding work
D – Is there any evidence that challenges my belief?
E – After talking to my colleague, I realized that I have also received positive feedback in the past. This helped me feel more confident and motivated to improve.

2. Triple Column Thought Record Template

Fact – Write down the triggering event
Thought – Describe the automatic thought that came to mind
Feelings – Record the emotions and physical sensations you experienced

Example:
Fact: I saw my ex-partner with someone else
Thought: I will never find love again
Feelings: Sad, lonely, heart racing

3. Daily Thought Record Template

Date: Record the date and time of the event
Situation: Describe the triggering event in detail
Thoughts: Write down your automatic thoughts
Feelings: List the emotions you experienced
Behaviors: Record any behaviors that resulted from your thoughts

Example:
Date: 10/15/21 8:00 AM
Situation: Late for work due to traffic
Thoughts: I’m always going to be late, I can’t handle this
Feelings: Anxious, overwhelmed
Behaviors: Rushed to work, snapped at coworker

4. Unhelpful Thinking Styles Template

Identify the unhelpful thinking style
Challenge the thought by finding evidence against it
Replace the thought with a more balanced perspective

Example:
Unhelpful Thinking Style: Overgeneralization
Challenge: Is it true that I always fail, or have I succeeded in the past?
Balanced Perspective: While I may have made mistakes, I have also achieved success in various areas of my life.

5. Positive Self-Talk Template

Identify the negative thought
Replace it with a positive affirmation
Practice using the positive affirmation regularly

Example:
Negative Thought: I’m not good enough
Positive Affirmation: I am capable and deserving of success
Practice: Repeat the positive affirmation daily and in challenging situations

In conclusion, a thought diary is a valuable tool in CBT that can help individuals gain insight into their thought patterns and develop healthier, more balanced thinking habits. By regularly using these templates and examples, individuals can learn to challenge their negative thoughts, improve their emotional well-being, and make positive changes in their behavior.