The five-minute thought record

A thought record helps you notice what your mind is saying when things feel hard, and gently question whether it's telling you the full story.

The five prompts

1. 1. Situation: What was happening? Keep it to the facts.
2. 2. Thought: What went through your mind?
3. 3. Feeling: Name the emotion and rate it 0–100.
4. 4. Evidence: What supports the thought? What doesn't?
5. 5. Balanced thought: Given both sides, what's a more accurate way to see it?

You're not trying to talk yourself out of the feeling. You're simply checking whether the thought driving it holds up. Often it's partly true, but not the whole story, and that gap is where anxiety loosens.

Next time a thought grips you, take a few minutes and jot something down for each prompt. The clarity builds with practice, not with getting it 'right'.