The ideas behind the worksheet
Ten short reads. Each one cites the research it draws on and links to trusted places to read more. The first three are worth reading before your first record.
Start here
- What CBT is
The idea that how we read a situation shapes how we feel, and what that means in practice.
- Automatic thoughts
The quick, believable thoughts that arrive on their own, and how to catch them.
- Thought records
What they are, where they came from, and how to fill one in well.
Go deeper
- Naming feelings
Feelings versus thoughts, the feelings wheel, and rating how strong they are.
- Unhelpful thinking styles
Twelve common patterns, with plain examples, and how to use the labels.
- Weighing the evidence
Facts versus interpretations, and questions that help when the other side is hard to see.
- Balanced thoughts
Why the goal is not positive thinking, and what to do when the thought is true.
- Beliefs underneath
Rules, assumptions, and core beliefs, and how they show up in everyday thoughts.
- When a record is not the right tool
Rumination, reassurance, trauma, and signs it is time to get more support.
- On your own or with a therapist
What the research says about practice between sessions, and how to bring records to therapy.
These are the same articles that come with the app, in English and Spanish.