This worksheet helps clients slow down a single high-impact moment and work through it step by step. Clients describe the situation, identify one key thought, rate emotions (0–100), review evidence for and against the thought, and develop a more balanced alternative—then notice how emotions change. It’s designed for deeper cognitive restructuring than a quick thought log and works well as homework or guided practice in session.

Best for

• CBT cognitive restructuring for depression and anxiety

• Clients working on self-criticism, catastrophizing, or rigid beliefs

• Practicing realistic, supportive alternatives (not “forced positivity”)