Cognitive Reframing Worksheet
Use this worksheet to identify, challenge, and reframe unhelpful thoughts for improved emotional well-being.
Date of Entry
*
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Month
 -
Day
Year
2 digit month, 2 digit day, 4 digit year
Date
Your Full Name (or Initials)
*
First Name
Last Name
Briefly describe the situation that triggered your thoughts.
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What automatic thought went through your mind?
*
Which emotion(s) did you feel in response to this thought?
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Anxiety
Sadness
Anger
Guilt
Shame
Hopelessness
Other
How intense was this emotion? (0 = not at all, 10 = extremely intense)
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Not at all
0
1
2
3
4
5
6
7
8
9
Extremely intense
10
0 is Not at all, 10 is Extremely intense
What evidence supports your automatic thought?
*
What evidence does NOT support your automatic thought?
*
What is a more balanced or realistic way of thinking about this situation?
*
After reframing, how intense is the emotion now? (0 = not at all, 10 = extremely intense)
*
Not at all
0
1
2
3
4
5
6
7
8
9
Extremely intense
10
0 is Not at all, 10 is Extremely intense
What action(s) will you take or what is your takeaway from this exercise?
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