CBT Thought Diary Template
A practical tool for anxiety, stress, and overthinking
When we feel anxious or overwhelmed, our thoughts can quickly spiral and begin to feel like facts.
A thought diary is a Cognitive Behavioural Therapy (CBT) exercise that helps you slow down, identify patterns in your thinking, and consider alternative perspectives with curiosity and self-compassion.
This exercise is not about forcing yourself to think positively. It is about understanding the relationship between your thoughts, feelings, and behaviours.
How to use this exercise
Complete the sections in the PDF after a situation that triggered strong emotions.
There are no right or wrong answers. Take your time and simply notice what comes up.
*This worksheet is for personal reflection only. Responses are not submitted to or stored by Élan Counselling.
read & learn
Sign up for the Élan Letter.
Gentle insights on women’s mental health, the nervous system, and emotional wellbeing — straight to your inbox.
No fluff. Just calm, thoughtful content to help you reconnect with yourself.