Challenging negative thoughts worksheet

Sometimes we feel and act based on negative thoughts. One way to counter them is to hold them accountable so that other healthier and realistic alternatives can be considered.

Instructions: Work through the table from the left to the right. An example has been provided for better understanding.

What made me anxious?

Immediate negative thought

Evidence supporting the thought

Evidence contradicting the thought

Alternative thought

(Can I look at the situation differently?)

Example:

Arriving late to my office meeting

I am a failure at whatever I do

I could not submit my marketing presentation on time

I have been late to meetings a few times.

I received a hardworking employee badge last month

I am on time for most meetings

I am a diligent employee, but sometimes I fall short. It can be disappointing, but it does not make me a failure.

References

Beck, J. S. (2011). CBT Basics and Beyond (2nd ed.). Guilford Press.

Beck, A.T., Rush, A.J., Shaw, B.F., Emery, G. (1979). Cognitive Therapy of Depression. The Guilford Press.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.