Get to know your automatic thoughts and learn how to transform them with a proven tool from cognitive behavioral therapy (CBT).
Why do our thoughts sabotage us?
Every day, around 60,000 thoughts pass through our minds. Most of them appear automatically, without our conscious control. These automatic thoughts are often quick, spontaneous, and… unfortunately, usually negative.
Imagine this situation: you receive a text message from your partner saying, “We need to talk.” What immediately crosses your mind? You might think, “Oh no, they want to break up with me” or “I must have done something wrong.” These thoughts appear instantly, before you have time to rationally assess the situation.
The problem is that our emotions and behaviors react to these automatic thoughts as if they were true. If you think, “My partner wants to break up with me,” you will immediately feel fear, sadness, or anger—even though they may just want to talk about plans for the weekend.
How to recognize automatic thoughts?
Automatic thoughts have several characteristic features:
- They appear spontaneously and automatically – you don’t consciously decide to think them, they just “pop” into your head.
- They are short and specific – often single sentences or images.
- They seem real – you don’t question them when they appear.
- They evoke strong emotions – you immediately feel sadness, fear, anger, or shame.
- They are often negative – they concern failures, rejection, threats.
The most common categories of destructive automatic thoughts (read: cognitive distortions in depression and anxiety) are:
- Catastrophizing: “This will be a disaster,” “Nothing will ever be the same again.”
- Mind reading: “He thinks I’m stupid,” “Everyone is judging me.”
- Predicting the future: “It’s definitely not going to work,” “I’ll always be alone.”
- Black-and-white thinking: “I’m a complete failure,” “I never succeed at anything.”
- Personalization: “It’s my fault,” “If I were better, this wouldn’t have happened.”
Effectiveness confirmed by research
The automatic thoughts table is not only a popular tool—it is a technique with scientifically proven effectiveness. The automatic thoughts journal is one of the most well-researched techniques in cognitive-behavioral therapy. Scientific studies clearly confirm its effectiveness in reducing symptoms of depression and anxiety. A meta-analysis conducted by Ezawa and Hollon (2023) showed that the use of cognitive restructuring techniques, including thought journals, is associated with a 3.37 times lower risk of depression recurrence within a year. Experimental studies show that even a single session of thought journaling leads to significant changes in beliefs and reduced anxiety levels compared to a control group.
Interactive tool: Automatic thoughts table PDF version
The most effective way to work with automatic thoughts is to systematically observe and question them. Below you will find a journal that will help you with this work.
Table of thoughts – evidence for, evidence against
| Pole | To be completed |
|---|---|
| Data, Time, Situation | |
| Where, when, under what circumstances? | |
| Emotions (e.g., anxiety, anger, fear, rage, sadness) – how strong were they? (0–100) | |
| Automatic thoughts that arose at that moment | |
| How strongly did you believe in each of them? (0–100) | |
| What strong emotion accompanied this thought? (0–100) | |
| Hot automatic thought | |
| Arguments for the truth of hot thought | |
| Arguments against the validity of hot thinking | |
| Alternative sustainable thought | |
| After considering the arguments for and against – how strongly do I believe in each of them? (0–100) | |
| Emotions – how strong are they? (0–100) or how strong would the emotion be in that situation if a balanced thought appeared instead of a hot thought? (0–100) |
How to fill out the journal step by step?
Step 1: Seize the moment
The best time to fill out the journal is when you feel a sudden change in mood. Don’t wait until the evening—your emotions and thoughts will be less vivid by then.
Tip: Set reminders on your phone three times a day to check “how I feel and what I think.”
Step 2: Describe the situation specifically
Instead of writing “I had a bad day,” write specifically: “My boss asked me to come in for a meeting at 3 p.m. and said he wanted to discuss my project.”
Good descriptions of situations:
“I texted my friend three hours ago, she hasn’t replied.”
“The presentation was in 10 minutes and my computer crashed.”
“My partner came home silent and went straight to his room.”
Step 3: Name the emotion and its intensity
Be precise. Instead of “I feel bad,” think about whether it’s sadness, fear, anger, or shame. Or maybe you’re experiencing several emotions at once.
Helpful list of emotions:
Fear: anxiety, fear, panic, nervousness, agitation.
Sadness: depression, melancholy, despair, regret, loneliness.
Anger: irritation, frustration, rage, indignation, hatred.
Shame: humiliation, embarrassment, inadequacy, disgrace.
Step 4: Capture the automatic thought. This is the hardest part. Ask yourself, “What exactly went through my mind when I felt this emotion?”
Examples of automatic thoughts:
“He’s not texting me back because he doesn’t like me anymore.”
“I can’t do this presentation, I’ll make a fool of myself.”
“He’s mad at me, our relationship is over.”
“I’m worthless.”
“Everything always goes wrong for me.”
Step 5: Question the thought – look forevidence
This is a key element of cognitive behavioral therapy, based on the Socratic method of dialogue. Remember, your thoughts are not facts.
Ask yourself these proven questions:
- What specific evidence do I have that this thought is 100% true?
- What evidence do I have against this thought?
- What would I say to my best friend in this situation?
- Are there other possible explanations for this situation?
- Have I ever thought similarly before and turned out to be wrong?
- How likely is the worst possible outcome? (scale 0-100%)
- What would be a more balanced view of this situation?
Example
Thought: “She’s not replying because she doesn’t like me anymore.”
Counterevidence: “Yesterday she wrote that she had a hard day at work,” “She always replies when she has time,” “She said she had an important meeting today.”
Step 6: Formulate an alternative thought
Based on the evidence you have gathered, create a more realistic, balanced thought.
Examples of alternative thoughts:
“Maybe she’s busy, she’ll reply when she has time.”
“The presentation may go well, I have a plan B ready.”
“My partner may be having a bad day at work, it doesn’t have to be about me.”
“I have my strengths, I am not worthless.”
When and how often should you fill out the journal?
Start: Fill out the journal every day for the first month, even if you haven’t had any difficult moments. This will help you develop the habit of observing your thoughts.
In difficult situations: When you feel a strong emotion (7/10 or more), fill out the journal. Don’t wait!
Routine: It’s best to set fixed times, e.g., after breakfast, after lunch, and in the evening. Each analysis takes 5-10 minutes.
Weekly review: Read your entriesevery week. Look for recurring patterns—similar thoughts, situations, emotions.
What to do with the information you have collected?
- Look for patterns.
- What thoughts recur most often?
- In what situations do you have the most destructive thoughts?
- Which questioning techniques work best for you?
- Do your emotions really subside after you work through your thoughts?
- Create a “library” of alternative thoughts
Collect effective alternative thoughts for your personal “library.” When a familiar automatic thought arises, quickly reach for a proven alternative.
Share with your therapist
If you work with a psychologist, your journal is excellent material for sessions. Your therapist will help you see patterns that you may not notice yourself.
Common difficulties and how to avoid them
Problem 1: Filling out the journal only after difficult situations Solution: Keep a journal regularly, even during neutral moments. This will help you see the difference between realistic and distorted thoughts.
Problem 2: Descriptions that are too general Solution: Be specific. Instead of “it was a difficult day,” write down exactly what happened, where, and when.
Problem 3: Trying to change your thoughts immediately Solution: Don’t force yourself to think positively. The goal is to think realistically, not to be positive at all costs.
Problem 4: Giving up after the first week Solution: The effects will be visible after 3-4 weeks of regular practice. Treat it like training—muscles don’t grow after the first day at the gym either.
When might a thought journal not be enough?
Although automatic thought journals are effective, they have their limitations:
Consider additional professional help— online cognitive behavioral therapy—when:
- You experience suicidal thoughts or thoughts of harming yourself.
- Your symptoms of depression last longer than 2 weeks despite regular journaling.
- You have difficulty concentrating, making it impossible to keep a journal.
- You abuse alcohol or psychoactive substances.
- You suffer from episodes of mania or hypomania.
Summary: your action plan
Today: make your first journal entry, even if you feel neutral.
During the first week: add at least one entry every day.
After a week: read all your entries and look for patterns.
After a month: assess your improvement and decide whether to continue working with the journal.
Long term: use the journal as a “first aid” tool in difficult moments.
Remember: automatic thoughts are not the truth about you or the world! They are just mental habits that can be changed.
Bibliography:
Beck, A. T., Rush, A. J., Shaw, B. F., & Emery, G. (1979). Cognitive therapy of depression. New York: Guilford Press.
Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). New York: Guilford Press.
Wright, J. H., Brown, G. K., Thase, M. E., & Basco, M. R. (2017). Learning cognitive-behavior therapy: An illustrated guide (2nd ed.). American Psychiatric Publishing.
Ezawa, I. D., & Hollon, S. D. (2023). Cognitive restructuring and psychotherapy outcome: A meta-analytic review. Psychotherapy, 60(3), 345-359.
Schmidt, S. J., Strunk, D. R., DeRubeis, R. J., Conklin, L. R., & Braithwaite, S. R. (2019). Cognitive restructuring in cognitive behavioral therapy: Examining therapist behaviors and within-session cognitive change. Behavior Therapy, 50(3), 581-592.
Burger, F., Neerincx, M. A., & Brinkman, W. P. (2022). Using a conversational agent for thought recording as a cognitive behavioral therapy intervention: Feasibility study. JMIR Formative Research, 6(7), e37208