4 Column Thought Record

Thought Challenging is a technique to help you reduce the impact of your unhelpful thoughts. Instead, you will learn how to recognise and challenge your unhelpful thoughts by examining evidence for and against them. This will help you create new more balanced thoughts.

Describe what was happening: Who, what, when where?
Emotions can be described with one word: e.g. angry, sad, scared - Rate 0 - 100%
Identify one thought to work on: What thoughts were going through your mind? What memories or images were in your mind? Tip: change questions to statements e.g. turn "what if they don't like me?" to "they don't like me".
Select each of the unhelpful thinking styles that might apply to your thought
If you would like your thought record to be emailed to you then please enter your email here. This email will only be sent you you, we do not keep a copy of this information and no-one else will see it. You are responsible for making sure this information is sent to the correct email and for the confidentiality of the email once you receive it. if you have any concerns then please remove any confidential information before you submit. If you would like a copy of this worksheet but do not want to receive it by email then right click on this page and select 'print' and change the printer destination to 'save as PDF.'


The activities, tools, and information found on this website are in no way a substitute for care provided by a trained professional. Please seek help from your GP or a licensed professional if you believe you may be suffering from any mental health difficulties. If you are unsure on if any of these tools are right for you or how to best implement these, please be sure to consult or discuss with a professional about your concerns.

If you are in crisis please contact your GP or the Samaritans on 116 213
Please go the resources page for a full list of the resources available

CALL 999 or go to A&E
If someone’s life is at risk (e.g. they have seriously injured themselves or taken an overdose) or if you do not feel you can keep yourself or someone else safe. A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone’s time.



Contact your GP

Call Samaritans

Text "SHOUT"

Ways to Cope

 Exercises and tools
Click here to access