THOUGHT OR FACT?
A CBT-Inspired Thought Check
Our thoughts can feel incredibly convincing—especially when we're anxious, hurt, or overwhelmed.
But a thought is not automatically a fact.
Use this exercise to slow down and examine what your mind is telling you.
1. WHAT HAPPENED?
Describe only what you know happened.
2. WHAT DID I THINK?
What was the automatic thought that came into my mind?
3. WHAT DID I FEEL?
☐ Anxious
☐ Sad
☐ Angry
☐ Embarrassed
☐ Rejected
☐ Afraid
☐ Guilty
☐ Hurt
☐ Other: __________________
4. WHAT EVIDENCE SUPPORTS MY THOUGHT?
What facts support what I'm thinking?
5. WHAT EVIDENCE DOESN'T SUPPORT IT?
What facts might suggest there is another explanation?
6. IS MY MIND MAKING AN ASSUMPTION?
Ask yourself:
Am I mind-reading?
Am I predicting the future?
Am I assuming the worst?
Am I treating a feeling as proof?
Am I using words like “always,” “never,” or “everyone”?
☐ Yes
☐ No
☐ Maybe
7. WHAT IS A MORE BALANCED THOUGHT?
Instead of forcing myself to think positively, what is a thought that is realistic, compassionate, and balanced?
Try this:
Instead of:
“Everything is going wrong.”
Try:
“I'm having a difficult moment, but that doesn't mean everything is going wrong.”
Remember:
You don't have to believe every thought that enters your mind.
You can pause, examine it, and choose how you respond.
Agnes Rosa Counseling, LLC
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