1. The situation. Briefly describe the situation that led to your unpleasant feelings. This will help you remember it later if you want to go back and study your notes.

2. Initial thought. What thought first popped into your head? This was probably a subconscious or automatic thought that you have had before.

3. Negative thinking. Identify the negative thinking behind your initial thought. Choose one or more from the list of common types of negative thinking.

4. Source of negative belief. Is there a deep belief or fear driving this thinking? Can you trace your thinking back to a situation or person? Search your heart.

5. Challenge your thinking. Look at the evidence both for and against it. Have you been in a similar situation before? What strengths do you bring to this situation? Make sure you see the whole picture.

6. Consider the consequences. What are both the short-term and long-term consequences if you continue to think like this? Look at the physical, psychological, professional, and emotional consequences.

7. Alternative thinking. Once you've considered the facts, write down a healthier way of thinking. The previous steps of the thought record helped you understand your thinking. Now that you have let down your defenses, you will be more open to alternative thinking.

8. Positive belief and affirmation. Write down a statement that reflects your healthier beliefs. Find something that you can repeat to yourself.

9. Action plan. What action can you take to support your new thinking?

10. Improvement. Do you feel slightly better or more optimistic? This step reinforces the idea that if you change your thinking, you will change your mood. Gradually over time, your thinking and life will begin to change.

This thought record template is provided as a public service by www.CognitiveTherapyGuide.org. It can be printed without restrictions. For a more complete guide to cognitive therapy refer to the book "I Want to Change My Life" by Dr. Steven M. Melemis. This handout may complement the work you do with your doctor or therapist, but should only be used in combination with professional guidance.