{"id":180993,"date":"2026-08-17T10:46:09","date_gmt":"2026-08-17T10:46:09","guid":{"rendered":"https:\/\/pabau.com\/?p=180993"},"modified":"2026-08-17T13:44:08","modified_gmt":"2026-08-17T13:44:08","slug":"thought-journal","status":"publish","type":"post","link":"https:\/\/pabau.com\/fr\/templates\/thought-journal\/","title":{"rendered":"Thought journal: Free template"},"content":{"rendered":"\n<script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"MedicalWebPage\",\"headline\":\"Thought journal template for mental health practitioners\",\"description\":\"Free downloadable thought journal template for CBT-based mental health practice. Includes step-by-step guide, cognitive distortion examples, anxiety and depression templates, and practitioner tips.\",\"url\":\"https:\/\/pabau.com\/templates\/thought-journal\/\",\"audience\":{\"@type\":\"MedicalAudience\",\"audienceType\":\"Clinician\"},\"reviewedBy\":{\"@type\":\"Person\",\"name\":\"Dr Vanja Kitanova\",\"jobTitle\":\"Medical Reviewer\",\"affiliation\":{\"@type\":\"Organization\",\"name\":\"Pabau\"},\"knowsAbout\":[\"Cognitive Behavioral Therapy\",\"Mental Health Assessment\",\"Clinical Documentation\",\"Therapeutic Tools\"],\"sameAs\":\"https:\/\/pabau.com\/blog\/author\/vanja\/\"},\"mainEntity\":{\"@type\":\"DigitalDocument\",\"name\":\"Thought Journal\",\"description\":\"A structured worksheet for clients to track automatic negative thoughts, emotions, evidence, and develop balanced perspectives. Used in CBT and mental health practice for anxiety, depression, and cognitive distortion identification.\",\"encodingFormat\":\"application\/pdf\",\"url\":\"https:\/\/cdn.pabau.com\/cdn\/attachments\/pulse\/content-engine\/templates\/thought-journal\/thought-journal.pdf\",\"inLanguage\":\"en\",\"isAccessibleForFree\":true,\"offers\":{\"@type\":\"Offer\",\"price\":\"0\",\"priceCurrency\":\"GBP\",\"availability\":\"https:\/\/schema.org\/InStock\"},\"hasDigitalDocumentPermission\":{\"@type\":\"DigitalDocumentPermission\",\"permissionType\":\"https:\/\/schema.org\/ReadPermission\"},\"author\":{\"@type\":\"Organization\",\"name\":\"Pabau\",\"url\":\"https:\/\/www.pabau.com\"},\"datePublished\":\"2026-02-15\"},\"datePublished\":\"2026-02-15\",\"dateModified\":\"2026-08-17\"}<\/script>\n\n\n        <div id=\"key_takeaways\">\n            <div class=\"header\">\n                                    <img decoding=\"async\" src=\"https:\/\/pabau.com\/wp-content\/uploads\/2025\/12\/Key-Takeaways-Icon.svg\" alt=\"Key takeaways\" height=\"42\" width=\"42\">\n                                <h3>Key takeaways<\/h3>\n            <\/div>\n            <div class=\"list\">\n                                                            <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#3D3D46\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p>A thought journal is a CBT worksheet that helps clients track automatic negative thoughts, spot cognitive distortions, and build more balanced perspectives.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#3D3D46\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p>The worksheet runs five columns, starting with the situation and ending with a balanced thought the client can believe.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#3D3D46\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p>It is used in evidence-based CBT for anxiety, depression, and stress, because writing a thought down makes it possible to test.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#3D3D46\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p>Emotion re-ratings before and after each entry give you a number you can track across sessions.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#3D3D46\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p>Practice management software like Pabau lets you assign the worksheet digitally and store completed entries in the client record.<\/p>\n                        <\/div>\n                                                <\/div>\n        <\/div>\n    \n\n\n<div style=\"background: linear-gradient(135deg, #E2F2FD 0%, #DFE3FD 100%); border-radius: 16px; padding: 40px; margin: 32px 0;\">\n<h2 style=\"margin: 0 0 12px 0; font-size: 22px; color: #121d36;\">Download your free thought journal<\/h2>\n<p style=\"margin: 0 0 20px 0; color: #444; font-size: 15px;\">A five-column worksheet clients fill in after a difficult moment, with space for the situation and the automatic thought. Further columns cover the emotion rating, the evidence on both sides, and the balanced thought.<\/p>\n<a style=\"display: inline-block; background: #037CD2; color: #fff; padding: 14px 28px; border-radius: 8px; text-decoration: none; font-weight: 600; font-size: 15px;\" href=\"https:\/\/cdn.pabau.com\/cdn\/attachments\/pulse\/content-engine\/templates\/thought-journal\/thought-journal.pdf\" target=\"_blank\" rel=\"noopener\">Download template<\/a>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">A thought journal is a cognitive behavioral therapy worksheet that helps clients examine the thinking behind anxiety, low mood, and distress. Writing a thought down turns it from a fact into a claim, and a claim can be tested.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This guide covers what the worksheet is, how to work through each column, and how to adapt it for anxiety and depression. It also shows where completed entries belong in a <a href=\"https:\/\/pabau.com\/industry\/mental-health-emr\/\">mental health practice<\/a>, so homework stops vanishing between sessions.<\/p>\n\n\n\n<h2 id=\"h-what-is-a-thought-journal\" class=\"wp-block-heading\">What is a thought journal?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A thought journal is a structured worksheet where clients record an automatic negative thought and the situation that triggered it. They then name the emotion it produced and weigh the evidence for and against the thought. It is a foundational CBT intervention, and the writing is what makes the thinking visible enough to argue with.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The tool rests on the cognitive model, which holds that thoughts, feelings, and behaviors influence each other. Test a thought against evidence and the feeling attached to it usually loses some of its force. <a href=\"https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/self-help-cbt-techniques\/thought-record\/\" target=\"_blank\" rel=\"nofollow noopener\">NHS Every Mind Matters<\/a> and the <a href=\"https:\/\/beckinstitute.org\/\" target=\"_blank\" rel=\"nofollow noopener\">Beck Institute<\/a> both treat the worksheet as a core CBT tool, in self-help and clinical work alike.<\/p>\n\n\n\n<h2 id=\"h-how-it-differs-from-a-thought-record-and-a-thought-diary\" class=\"wp-block-heading\">How it differs from a thought record and a thought diary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The three names get used interchangeably, but they describe different levels of structure.<\/p>\n\n\n\n<table style=\"width:100%;border-collapse:separate;border-spacing:0;border-radius:12px;overflow:hidden;font-size:15px;line-height:1.5;margin:1.5em 0 2em;box-shadow:0 2px 12px rgba(0,0,0,0.08)\">\n<thead>\n<tr>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Term<\/th>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Format<\/th>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Use case<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Thought journal<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Structured columns, brief or detailed<\/td>\n<td style=\"padding:12px 16px;color:#374151\">General self-awareness and thought tracking<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0;background:#F9FAFB\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Thought record<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Formal seven-column clinical worksheet<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Structured CBT work, therapist-guided<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Thought diary<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Narrative or semi-structured format<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Reflective journaling and flexible tracking<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<p class=\"wp-block-paragraph\">For clinical work the structured format wins, because it forces the evidence step. A client writing in a free-form diary can jump straight from the thought to a conclusion. That step is where the therapeutic work sits.<\/p>\n\n\n\n<h2 id=\"h-understanding-cognitive-distortions\" class=\"wp-block-heading\">Understanding cognitive distortions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Thought journals exist to catch cognitive distortions, the thinking errors that make distress feel justified. These five turn up in most clients&rsquo; entries.<\/p>\n\n\n\n<table style=\"width:100%;border-collapse:separate;border-spacing:0;border-radius:12px;overflow:hidden;font-size:15px;line-height:1.5;margin:1.5em 0 2em;box-shadow:0 2px 12px rgba(0,0,0,0.08)\">\n<thead>\n<tr>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Distortion<\/th>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Example<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Catastrophizing<\/td>\n<td style=\"padding:12px 16px;color:#374151\">\u201cI made one mistake at work, I will be fired.\u201d<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0;background:#F9FAFB\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">All-or-nothing thinking<\/td>\n<td style=\"padding:12px 16px;color:#374151\">\u201cIf I&rsquo;m not perfect, I&rsquo;m a failure.\u201d<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Overgeneralization<\/td>\n<td style=\"padding:12px 16px;color:#374151\">\u201cOne person didn&rsquo;t like me, nobody will.\u201d<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0;background:#F9FAFB\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Mind reading<\/td>\n<td style=\"padding:12px 16px;color:#374151\">\u201cThey think I&rsquo;m stupid.\u201d<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Emotional reasoning<\/td>\n<td style=\"padding:12px 16px;color:#374151\">\u201cI feel anxious, so something bad will happen.\u201d<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<p class=\"wp-block-paragraph\">The evidence columns are what break their grip. Once a client writes down what actually happened, the distortion has to compete with a record rather than a feeling.<\/p>\n\n\n\n<h2 id=\"h-how-to-complete-a-thought-journal-step-by-step\" class=\"wp-block-heading\">How to complete a thought journal: Step-by-step<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The five columns break down into seven steps. Here is how to walk a client through them.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Situation:<\/strong> A short, factual description of what happened. Example: \u201cMy partner didn&rsquo;t text back for three hours.\u201d<\/li>\n\n\n\n<li><strong>Automatic thought:<\/strong> The unfiltered thought that arrived first, not a considered analysis. Example: \u201cThey don&rsquo;t care about me anymore.\u201d<\/li>\n\n\n\n<li><strong>Emotion:<\/strong> Name the feeling and rate its intensity from 0 to 100. Example: \u201cAnxiety 75, sadness 60.\u201d<\/li>\n\n\n\n<li><strong>Evidence for:<\/strong> Whatever seems to support the thought. Be thorough here, or the client will not trust the next column.<\/li>\n\n\n\n<li><strong>Evidence against:<\/strong> Whatever contradicts it. Example: \u201cThey replied within the hour, and they texted first yesterday.\u201d<\/li>\n\n\n\n<li><strong>Balanced thought:<\/strong> A realistic, kinder reading that accounts for both columns. Example: \u201cThey care about me and they were busy.\u201d<\/li>\n\n\n\n<li><strong>Emotion re-rating:<\/strong> Rate the same feelings again, from 0 to 100. Example: \u201cAnxiety 40, sadness 20.\u201d<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Clients who struggle to name what they feel can start from a <a href=\"https:\/\/pabau.com\/templates\/negative-emotions-list\/\">list of negative emotions<\/a> before filling in the third column.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push clients to write the entry soon after a difficult moment, while the thought is still convincing. With repetition, the balanced reading gets easier to reach without the paper.<\/p>\n\n\n\n<h3 id=\"h-what-each-column-is-for\" class=\"wp-block-heading\">What each column is for<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Each column does a different job, and clients tend to rush the ones that matter most.<\/p>\n\n\n\n<table style=\"width:100%;border-collapse:separate;border-spacing:0;border-radius:12px;overflow:hidden;font-size:15px;line-height:1.5;margin:1.5em 0 2em;box-shadow:0 2px 12px rgba(0,0,0,0.08)\">\n<thead>\n<tr>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Column<\/th>\n<th style=\"background:#121D36;color:#fff;padding:14px 16px;text-align:left;font-weight:600;font-size:14px;letter-spacing:0.3px;border-bottom:2px solid #2BADD4\">Purpose<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Situation<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Objective context. Stick to facts rather than interpretations.<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0;background:#F9FAFB\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Automatic thought<\/td>\n<td style=\"padding:12px 16px;color:#374151\">The first unfiltered thought. It may feel true, but it still needs testing.<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Emotion<\/td>\n<td style=\"padding:12px 16px;color:#374151\">The feelings the thought produced. Rating intensity from 0 to 100 tracks change.<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0;background:#F9FAFB\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Evidence for and against<\/td>\n<td style=\"padding:12px 16px;color:#374151\">Reality-testing the thought. Both sides matter, and the against column is the one clients skip.<\/td>\n<\/tr>\n<tr style=\"border-bottom:1px solid #E8ECF0\">\n<td style=\"padding:12px 16px;font-weight:600;color:#121D36\">Balanced thought<\/td>\n<td style=\"padding:12px 16px;color:#374151\">The realistic reading that survives the evidence. Compassionate, but still honest.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<h2 id=\"h-adapting-the-worksheet-for-anxiety\" class=\"wp-block-heading\">Adapting the worksheet for anxiety<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anxious entries cluster around catastrophic predictions and \u201cwhat if\u201d questions. Steer the evidence-against column toward probability rather than possibility.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Three predictions show up again and again in anxious entries.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cWhat if I panic in public?\u201d<\/li>\n\n\n\n<li>\u201cI will fail and ruin my future.\u201d<\/li>\n\n\n\n<li>\u201cSomething bad will happen if I go out.\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Filling in the evidence against usually shows the feared outcome is far less likely than it felt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For panic presentations, grounding comes first, because a client in the middle of a surge cannot weigh evidence. Standard <a href=\"https:\/\/pabau.com\/blog\/panic-disorder-treatment\/\">panic disorder treatment<\/a> puts the cognitive work after the body has settled.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pabau.com\/features\/patient-intake-software\/\">Digital forms<\/a> can carry the grounding instructions on the same page as the worksheet, so the client has both in one place.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.pabau.com\/cdn\/attachments\/pulse\/content-engine\/downloadable_template_article\/thought-journal\/digital-forms.webp\" alt=\"Pabau digital forms builder showing a client questionnaire\"\/><figcaption class=\"wp-element-caption\"><em>Pabau&rsquo;s digital forms send the thought journal to a client&rsquo;s phone and pull the completed entry back into their record.<\/em><\/figcaption><\/figure>\n\n\n\n<div style=\"height:35px;width:800px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 id=\"h-working-with-depressive-thinking-patterns\" class=\"wp-block-heading\">Working with depressive thinking patterns<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Depressive thoughts settle on the self, the world, and the future, and they resist the evidence-against column. Clients often answer it with \u201cbut it doesn&rsquo;t matter anyway.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Normalize that response. It is a symptom of depression rather than an accurate read of the evidence.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Depressive entries tend to circle the same four thoughts.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI&rsquo;m worthless.\u201d<\/li>\n\n\n\n<li>\u201cNobody cares about me.\u201d<\/li>\n\n\n\n<li>\u201cThings will never improve.\u201d<\/li>\n\n\n\n<li>\u201cI&rsquo;m a burden.\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The balanced thought here works better as a gentle reality check than a rebuttal. \u201cThis is the depression talking, and I have come through it before\u201d does more than an argument about worth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pair the worksheet with behavioral activation, so mood shifts get tied to what the client did and not only to what they thought.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When entries start showing hopelessness or risk, a <a href=\"https:\/\/pabau.com\/templates\/mental-health-safety-plan\/\">mental health safety plan<\/a> belongs in the file alongside them.<\/p>\n\n\n\n<h2 id=\"h-using-the-worksheet-in-session\" class=\"wp-block-heading\">Using the worksheet in session<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The worksheet earns its keep when it feeds back into the record. A printout handed over at the door rarely comes back. In a busy <a href=\"https:\/\/pabau.com\/industry\/psychology-practice-software\/\">psychology practice<\/a>, the difference between homework and paperwork is whether anyone reads it.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Assign it as homework:<\/strong> Ask the client to complete one entry the next time anxiety or low mood shows up. Review it at the following session.<\/li>\n\n\n\n<li><strong>Complete one together first:<\/strong> Walk through a recent distressing moment in session, and model the evidence step that clients rush.<\/li>\n\n\n\n<li><strong>Track the re-rating:<\/strong> Log the before and after intensity numbers in the <a href=\"https:\/\/pabau.com\/features\/medical-records-management\/\">client record<\/a>, so the drop becomes something you can compare across sessions.<\/li>\n\n\n\n<li><strong>Name the repeat distortion:<\/strong> After five or six entries, one distortion usually dominates. That is where to point your next intervention.<\/li>\n\n\n\n<li><strong>Raise the difficulty slowly:<\/strong> Start with mild irritations, then move to the fears the client actually came in with.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Those re-rating numbers work as a rough outcome measure between the formal ones. An <a href=\"https:\/\/pabau.com\/templates\/outcome-rating-scale-ors\/\">outcome rating scale<\/a> still does the heavier lifting, but a run of entries shows movement week to week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Summarize each reviewed entry in the chart with consistent wording, which is one of the habits behind <a href=\"https:\/\/pabau.com\/blog\/safer-clinical-notes\/\">safer clinical notes<\/a>. Through a <a href=\"https:\/\/pabau.com\/features\/patient-portal-software\/\">client portal<\/a>, you can share the worksheet, collect it back, and read it before the client walks in.<\/p>\n\n\n\n<h2 id=\"h-tips-for-getting-more-from-each-entry\" class=\"wp-block-heading\">Tips for getting more from each entry<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A few habits separate an entry that shifts something from one that just fills a page.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Write it down quickly:<\/strong> The thought is most accurate while it is still fresh. A week later, the client is reconstructing it.<\/li>\n\n\n\n<li><strong>Do not skip the evidence against:<\/strong> This is the column that does the work. Rushing it turns the exercise into ordinary journaling.<\/li>\n\n\n\n<li><strong>Stay specific:<\/strong> \u201cMy colleague ignored me\u201d cannot be tested. \u201cMy colleague didn&rsquo;t say hello at 9:15 AM\u201d can.<\/li>\n\n\n\n<li><strong>Rate before and after:<\/strong> The drop between the two numbers is the proof the client needs. Point it out every time.<\/li>\n\n\n\n<li><strong>Expect leftovers:<\/strong> A balanced thought might take anxiety from 80 to 50 rather than to zero. The goal is less suffering, not certainty.<\/li>\n\n\n\n<li><strong>Reread old entries:<\/strong> When a familiar spiral returns, past entries remind the client they have argued this one down before.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"h-common-mistakes-to-avoid\" class=\"wp-block-heading\">Common mistakes to avoid<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Five habits quietly reduce how well the worksheet works.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Accepting positive thinking:<\/strong> If the client writes \u201cI should just stay positive,\u201d send them back to the evidence.<\/li>\n\n\n\n<li><strong>Dropping the re-rating:<\/strong> Without the second number, the client never sees that changing the thought changed the feeling.<\/li>\n\n\n\n<li><strong>Overloading the form:<\/strong> Extra columns and extra detail lower completion rates. Keep it to the five that matter.<\/li>\n\n\n\n<li><strong>Treating it as the whole treatment:<\/strong> The worksheet supports behavioral activation, exposure, and medication decisions. It does not replace them.<\/li>\n\n\n\n<li><strong>Never reviewing it:<\/strong> If you never read the entries, clients stop writing them. An <a href=\"https:\/\/pabau.com\/features\/automated-workflows-software\/\">automated reminder<\/a> can hold that review slot in your calendar.<\/li>\n<\/ul>\n\n\n        <div id=\"pro_tip\">\n            <div class=\"img\">\n                <svg width=\"42\" height=\"42\" viewBox=\"0 0 42 42\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                        d=\"M12.6383 19.5238C12.6632 21.2071 12.8734 22.9926 12.0685 24.5523C11.0341 26.8917 8.45076 28.169 7.56292 30.5918C6.63082 33.1061 7.19505 36.185 9.31371 37.9786C10.929 39.5678 13.4183 39.9873 15.6061 39.5463C17.4592 39.073 19.1049 37.8388 19.9706 36.1608C20.781 34.7141 20.7866 32.9904 20.5293 31.3985C20.1006 29.3092 18.3775 27.8705 16.9807 26.362C14.8814 24.1005 14.6684 20.6854 15.595 17.8915C16.4331 15.4768 19.0026 14.2344 20.0425 11.9461C20.7202 10.6769 20.7506 9.20327 20.6068 7.81304C20.1864 5.40098 18.3139 3.23631 15.8716 2.56674C13.9742 2.03969 11.8224 2.30052 10.1739 3.37614C8.70522 4.34688 7.5878 5.86618 7.28356 7.58178C6.76081 9.82981 7.53525 12.2822 9.20307 13.9118C10.7658 15.4741 12.4806 17.2273 12.6383 19.5238Z\"\n                        fill=\"#2BADD4\" \/>\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                        d=\"M22.7048 19.8387C22.6822 22.3279 24.4507 24.6234 26.7493 25.4682C28.0531 25.961 29.4725 25.9183 30.7989 25.5487C32.0575 24.9955 33.301 24.2237 34.0069 23.0092C34.8384 21.5811 35.2982 19.8286 34.7832 18.2094C34.3611 16.2507 32.8739 14.6541 31.0275 13.9426C28.6736 12.9595 25.8073 13.7942 24.1719 15.7001C23.2022 16.8366 22.6143 18.3326 22.7048 19.8387Z\"\n                        fill=\"#2BADD4\" \/>\n                <\/svg>\n            <\/div>\n            <div class=\"text\">\n                <h3>Pro Tip<\/h3>\n                <p>When a client says the worksheet &lsquo;did not work,&rsquo; ask what emotion re-rating they wrote down. Often it moved from 85 to 70, which is progress they discounted. Naming that shift is what keeps them filling it in.<\/p>\n            <\/div>\n        <\/div>\n    \n\n\n<h2 id=\"h-how-pabau-closes-the-loop-on-therapy-homework\" class=\"wp-block-heading\">How Pabau closes the loop on therapy homework<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paper is still the default for handing out worksheets. The client loses the sheet, or brings it back late, and the emotion ratings never reach the chart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practice management software like Pabau turns the worksheet into a digital form attached to the client&rsquo;s record. You assign it after a session, and the client fills it in from their phone. The completed entry saves straight to their file, with no scanning step.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Automated reminders chase the entries that come back empty, so you are not the one sending follow-up messages. Every subscription includes the full feature set, so the forms, the client portal, and the reporting sit in one place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The outcome is a homework loop you can audit at a glance. You open a client&rsquo;s file before the session and see which entries came back, and what the ratings did.<\/p>\n\n\n        <div id=\"book_a_demo\">\n            <div class=\"left-side\">\n                <div class=\"logo\">\n                    <img decoding=\"async\"\n                        src=\"https:\/\/pabau.com\/wp-content\/uploads\/2026\/01\/Logo.svg\"\n                        alt=\"Logo\"\n                        loading=\"lazy\"\n                    \/>\n                <\/div>\n\n                <h3 class=\"heading\">\n                    Keep therapy homework in the client record                <\/h3>\n\n                <p class=\"description\">\n                    Pabau&rsquo;s digital forms and client portal let you assign the thought journal, chase completions automatically, and store every entry against the client&rsquo;s file.                <\/p>\n\n                <div class=\"button-group\">\n                    <a href=\"\/book-demo\/\" class=\"btn btn-scale-effect btn-cta-color btn-md\">\n                        <span class=\"btn-text\">Book a demo<\/span>\n                        <div class=\"btn-icon btn-icon-right\" aria-hidden=\"true\">\n                            <svg\n                                width=\"14\"\n                                height=\"12\"\n                                viewBox=\"0 0 14 12\"\n                                fill=\"none\"\n                                xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\n                            >\n                                <path\n                                    d=\"M0.75 4.77295C0.335786 4.77295 0 5.10874 0 5.52295C0 5.93716 0.335786 6.27295 0.75 6.27295V5.52295V4.77295ZM13.2803 6.05328C13.5732 5.76039 13.5732 5.28551 13.2803 4.99262L8.50736 0.219648C8.21447 -0.073245 7.73959 -0.073245 7.4467 0.219648C7.15381 0.512542 7.15381 0.987415 7.4467 1.28031L11.6893 5.52295L7.4467 9.76559C7.15381 10.0585 7.15381 10.5334 7.4467 10.8263C7.73959 11.1191 8.21447 11.1191 8.50736 10.8263L13.2803 6.05328ZM0.75 5.52295V6.27295L12.75 6.27295V5.52295V4.77295L0.75 4.77295V5.52295Z\"\n                                    fill=\"currentColor\"\n                                ><\/path>\n                            <\/svg>\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n\n            <div class=\"right-side\">\n                <img decoding=\"async\"\n                    src=\"https:\/\/pabau.com\/wp-content\/uploads\/2026\/01\/Home-Page-Concept-4.webp\"\n                    alt=\"Pabau practice management dashboard\"\n                    loading=\"lazy\"\n                \/>\n            <\/div>\n        <\/div>\n        \n\n\n<h2 id=\"h-conclusion\" class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The worksheet is cheap to hand out and easy to under-use. Almost all of its value sits in the evidence-against column and the second emotion rating, so protect those two in every review.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start with one client this week. Assign an entry after the session, read it before the next one, and write both ratings into the chart. Do that for a month and you will have more than an impression of progress to show them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pabau.com\/book-demo\/\">Book a demo<\/a> to see how Pabau assigns the worksheet, chases the entries that come back empty, and files each one against the client&rsquo;s record.<\/p>\n\n\n        <div id=\"expert_picks\">\n            <div class=\"header\">\n                                    <img decoding=\"async\" src=\"https:\/\/pabau.com\/wp-content\/uploads\/2025\/11\/Expert-Picks.svg\" alt=\"Continue your research\" height=\"42\" width=\"42\">\n                                <h3>Continue your research<\/h3>\n            <\/div>\n            <div class=\"content\">\n                                                            <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#54B2D3\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p><strong>Clients naming anger when the feeling underneath is fear?<\/strong> <a href=\"https:\/\/pabau.com\/templates\/primary-and-secondary-emotions-worksheet-pdf\/\">Primary and secondary emotions<\/a> helps them separate the two before they fill in the emotion column.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#54B2D3\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p><strong>Depressive self-talk overpowering the evidence column?<\/strong> <a href=\"https:\/\/pabau.com\/templates\/my-strengths-and-qualities-worksheet\/\">Strengths and qualities worksheet<\/a> gives clients concrete material to draw on when nothing feels true.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#54B2D3\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p><strong>Need a baseline before you assign homework?<\/strong> <a href=\"https:\/\/pabau.com\/blog\/mental-status-examination\/\">Mental status examination<\/a> walks through what to record at assessment and how to word it.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#54B2D3\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p><strong>Rumination keeping a client awake at night?<\/strong> <a href=\"https:\/\/pabau.com\/templates\/insomnia-severity-index\/\">Insomnia Severity Index<\/a> scores the sleep problem so you can track it alongside mood.<\/p>\n                        <\/div>\n                                                                                <div class=\"item\">\n                            <div>\n                                <svg width=\"20\" height=\"27\" viewBox=\"0 0 20 27\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                                    <path\n                                        d=\"M18.6223 14.3857C19.1246 13.8975 19.1246 13.1045 18.6223 12.6162L12.1938 6.36621C11.6915 5.87793 10.8759 5.87793 10.3737 6.36621C9.87143 6.85449 9.87143 7.64746 10.3737 8.13574L14.6125 12.2529H2.28571C1.57455 12.2529 1 12.8115 1 13.5029C1 14.1943 1.57455 14.7529 2.28571 14.7529H14.6085L10.3777 18.8701C9.87545 19.3584 9.87545 20.1514 10.3777 20.6396C10.8799 21.1279 11.6955 21.1279 12.1978 20.6396L18.6263 14.3896L18.6223 14.3857Z\"\n                                        fill=\"#54B2D3\" \/>\n                                <\/svg>\n                            <\/div>\n                            <p><strong>Running the first appointment yourself?<\/strong> <a href=\"https:\/\/pabau.com\/blog\/psychiatry-interview\/\">Psychiatry interview guide<\/a> covers the structure and the questions worth asking early.<\/p>\n                        <\/div>\n                                                <\/div>\n        <\/div>\n    \n\n\n<h2 id=\"h-frequently-asked-questions\" class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1786952148662\"><h3 class=\"schema-faq-question\">What is a thought journal?<\/h3> <p class=\"schema-faq-answer\">A thought journal is a structured CBT worksheet for tracking automatic negative thoughts, spotting cognitive distortions, and building more balanced perspectives. It runs five columns, from the situation and the automatic thought through to the evidence on both sides and a balanced thought.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1786952148663\"><h3 class=\"schema-faq-question\">How do you write a thought journal entry?<\/h3> <p class=\"schema-faq-answer\">Start with the situation, then write the automatic thought exactly as it arrived. Name the emotion and rate it from 0 to 100. List the evidence for and against, finish with a balanced thought, and re-rate the emotion to see the shift.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1786952148664\"><h3 class=\"schema-faq-question\">What kinds of situations should clients write about?<\/h3> <p class=\"schema-faq-answer\">Any situation that triggered anxiety, sadness, or another distressing emotion. The useful entries are the ones where a specific automatic thought showed up, like \u201cI will fail\u201d or \u201cNobody likes me\u201d. The more specific the situation, the more testable the thought.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1786952148665\"><h3 class=\"schema-faq-question\">How does it help with anxiety?<\/h3> <p class=\"schema-faq-answer\">Anxiety runs on catastrophic predictions, and predictions can be checked. The evidence-against column shows the feared outcome is less likely than it felt, which brings the intensity rating down.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1786952148666\"><h3 class=\"schema-faq-question\">Is a thought journal the same as a thought record?<\/h3> <p class=\"schema-faq-answer\">They are closely related. A thought record is the formal seven-column clinical worksheet used in structured CBT, while a journal can be looser. Both follow the same evidence-testing logic, and the names are often used interchangeably.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1786952148667\"><h3 class=\"schema-faq-question\">Does it work for depression too?<\/h3> <p class=\"schema-faq-answer\">Yes. Depression produces persistent negative thoughts about the self and the future, and the worksheet gives clients a way to test them. Pair it with behavioral activation, because doing something shifts mood faster than arguing with a thought.<\/p> <\/div> <\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>A thought journal logs the situation, the automatic thought, an emotion rating, evidence both ways, and a balanced reframe. Free template.<\/p>\n","protected":false},"author":82,"featured_media":180992,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_linkdex":"81","_yoast_wpseo_content_score":"90","_yoast_wpseo_is_cornerstone":"","_yoast_wpseo_keywordsynonyms":"[\"\",\"\",\"\",\"\",\"\"]","_yoast_wpseo_focuskw_text_input":"","_seo_original_html":"","footnotes":""},"categories":[1133,1134,4138,1135],"tags":[1367,3860,3102,3108,3107,1368,1361,1382,3092],"class_list":["post-180993","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-psychology","category-templates","category-therapy-counseling","tag-anxiety","tag-cbt","tag-cbt-worksheet","tag-cognitive-behavioral-therapy","tag-cognitive-distortions-worksheet","tag-depression","tag-mental-health","tag-template","tag-therapy-worksheet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.2 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Thought journal: Free CBT template and how to use it<\/title>\n<meta name=\"description\" content=\"A thought journal logs the situation, the automatic thought, an emotion rating, evidence both ways, and a balanced reframe. Free template.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pabau.com\/fr\/templates\/thought-journal\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thought journal: Free CBT template and how to use it\" \/>\n<meta property=\"og:description\" content=\"A thought journal logs the situation, the automatic thought, an emotion rating, evidence both ways, and a balanced reframe. 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