Anxiety & Worry 📝 Worksheet
Anxiety Thought Record
A CBT tool for examining worried thoughts and finding calmer ground
When anxiety strikes, our thoughts tend to feel like facts. This worksheet helps you slow down, examine the thought, and find a more balanced perspective — not to dismiss the worry, but to see it clearly.
Fill in each section as completely as you can. There are no wrong answers. Return to this worksheet whenever a thought is spiraling.
The situation
What was happening when you felt anxious? (time, place, who was there)
The automatic thought
What exact thought went through your mind? Write it word for word if you can.
The emotion(s)
What did you feel? Rate intensity 0–10.
Body sensations
What did you notice in your body?
Evidence that supports this thought
Concrete facts — not feelings or interpretations.
Evidence that does NOT support this thought
What facts push back against this thought?
A more balanced thought
If a trusted friend had this same thought, what would you tell them? Write a revised version.
Emotion after reframing
Same emotions, new intensity (0–10)?
One small action
What's one thing you can do right now or today?
Clinical note: The goal of a thought record isn't to be relentlessly positive — it's to replace distorted thinking with accurate thinking. A drop of even 2–3 points on the anxiety scale is a meaningful outcome.