stress less
                                         CBT THOUGHT RECORD...
           #beyourbestbear
        SITUATION               FEELINGS               NEGATIVE                 ACTION             ALTERNATIVE                   NEW                DIFFERENT 
                            Rate them from 1-10.     AUTOMATIC                                       THOUGHTS                 FEELINGS               ACTIONS
                            10 is very intense. 1     THOUGHTS                                           (ALT)
                            is just a little.              (AT)
    Where are you?          Anxious? Sad?          What are you           So, what did you        What would you         After reading your  So, now what 
    What are you            Lonely? Afraid?        thinking? What         do?                     say to a friend        ALT thoughs, what  would you do if 
    doing? Who is with  Distracted?                words/phrases                                  if they were in a      new feelings do         you have these 
    you?                    Ambivalent?            are going through                              similar situation?     you have? Re-rate       new thoughts and 
                            Tense? Baffled?        your mind?                                                            your old feelings.      feelings? 
                stress less
                                     EXAMPLE CBT THOUGHT RECORD
               #beyourbestbear
          SITUATION                       FEELINGS                     NEGATIVE                         ACTION                   ALTERNATIVE                           NEW                      DIFFERENT 
                                     Rate them from 1-10.            AUTOMATIC                                                     THOUGHTS                        FEELINGS                      ACTIONS
                                     10 is very intense. 1            THOUGHTS                                                          (ALT)
                                     is just a little.                      (AT)
                                                                   I’m so behind in my           Stare at the computer         I am somewhat prepared.                                      Start writing down a plan 
                                   anxiety 8                       reading.                      screen for 10 minutes.        I have go to most of the        calm 8                       for the next two hours
                                                                                                                               lectures and even some 
                                                                   I’m not prepared.                                           office hours. 
                                                                                                                               I can make a plan to          focused 7
                                        distracted 3                        I need to do                                       read/skim the more 
                                                                            laundry. There’s                                   essential readings & meet 
                                                                            nothing to wear                                    with a study group.                                          Text a friend in class to 
                                                                            tomorrow.            Go online for 2 hours.                                            confident 5  set up a time to study 
                                                                                                                               I’m here at CAL now                                          together
                                                                   There is just so much                                       and can start reading 
      sitting at my desk trying      dread 6                       to do.                                                      in 30-minute chunks. I 
      to study for finals                                                                                                      can take breaks to do 
                                                                                                                               laundry.                      motivated 6
                                                                     Maybe I shouldn’t be        Fidget.                       I am more than a grade.        old feelings have             Take a few minutes to 
                                  defeated 8 at CAL.                                                                                                          gone down.                    gather clothes to do 
                                                                                                                                                                                            laundry. 
                                                                                                                                                                  dread 1 
                                                                                                                                                               anxiety 3 
                                        depressed 4               I’m a failure.
                                                                                                                                                                        defeated 1 
                                                                 I should just give up.                                                                          distracted 0 
                                                                                                                                                                     depressed 0 
     Where are you?                 Anxious? Sad?                  What are you                  So, what did you              What would you                 After reading your  So, now what 
     What are you                   Lonely? Afraid?                thinking? What                do?                           say to a friend                ALT thoughs, what  would you do if 
     doing? Who is with  Distracted?                               words/phrases                                               if they were in a              new feelings do               you have these 
     you?                           Ambivalent?                    are going through                                           similar situation?             you have? Re-rate             new thoughts and 
                                    Tense? Baffled?                your mind?                                                                                 your old feelings.            feelings?