CBT Journal Prompts
Evidence-based prompts inspired by Cognitive Behavioral Therapy to help you understand and transform thought patterns.
1. Describe the situation. 2. What thoughts came up? 3. What emotions did you feel? 4. What evidence supports these thoughts? 5. What evidence challenges them? 6. What's a more balanced perspective?
Identify a negative core belief. What experiences led to this belief? What evidence contradicts it? How could you reframe this belief more accurately?
Choose a negative prediction. What do you fear will happen? Plan a small experiment to test this fear. Record what actually happens.
When feeling strong emotions: 1. Rate intensity (0-100) 2. Identify triggering thoughts 3. Name cognitive distortions 4. Create rational responses 5. Re-rate emotion
Describe a recent success. What thoughts and behaviors contributed? How does this challenge negative beliefs? What can you learn from this?
Benefits
Challenge negative thoughts
Build coping skills
Change thought patterns
Reduce anxiety
Improve mood