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CBT Negative Automatic Thoughts Worksheet

Amanda Knowles

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On this page, we will provide you with a CBT Negative Automatic Thoughts Worksheet. It will help you to recognize and deal with your negative and irrational thoughts.

What is the CBT Negative Automatic Thoughts Worksheet?

Cognitive-behavioral therapy is the therapy in which negative and limiting thoughts are challenged to give you a better and more objective perspective. Thought challenging works on the principle of how you react to a situation, it has to do a lot with how you perceive a situation, and ultimately these thoughts affect your perception. 

Thoughts that are negative, irrational, and mere assumptions are like a mental filter that doesn’t let us see and interpret a situation clearly, hence it is very important either to get rid of them or to channel them into rational and alternative thoughts. In CBT only facts are catered to, opinions and assumptions are brushed aside.

How will CBT Negative Automatic Thoughts Worksheet help?

After using this worksheet, you will be able to challenge your unhelpful negative thoughts in the light of the evidence.  The worksheet has two columns in which you will be writing down the negative thoughts and then you will be weighing down the reality of those alternative thoughts by providing evidence for and against your negative thoughts. Then you will also create healthy alternative thoughts.

Instructions for the use of CBT Negative Automatic Thoughts Worksheet

This worksheet is particularly useful for battling negative thoughts and making sense of when and why they come up.  Use this worksheet to understand how to challenge automatic thoughts and create healthy, positive alternative thoughts.

Other  worksheets you may be interested in

Below are links to a few more worksheets which are closely related to the worksheet above.

Challenging negative thoughts worksheet for kids

Negative self-talk worksheets: Identifying negative self-talk triggers

Automatic Negative Thoughts Worksheet


On this page, we provided you with a CBT Negative Automatic Thoughts Worksheet which hopefully helped you to recognize and deal with your negative and irrational thoughts.

If you have any questions or comments, please let us know.

You can download this worksheet here.

Mental help Resources

The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.

If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.