Part 3 of 3 · Checking thoughts
How to run a thought record
Noticing a thought is one thing. Doing something with it is another. A thought record is the “something” — a short, structured way to take a thought that’s weighing on you and walk all the way around it instead of staring at one frightening side.
It’s not a test and there are no right answers. It’s a set of questions that nudge your mind to do what it skips when you’re upset: actually look at the evidence.
Start with the moment
Begin by writing down the situation — just the facts of what happened, the way a camera would see it. Then catch the automatic thought that came with it, and rate how strongly you believe it right now, from a little to completely.
Name the feeling too, and how strong it is. Putting a number on it isn’t about judging the feeling — it gives you a simple before-and-after marker, so later you can see whether anything moved.
Look at it from more than one side
Next, check whether any familiar thinking patterns are in play — the shapes from the last lesson. Then comes the heart of it: write down the evidence that the thought is true, and, just as honestly, the evidence that it might not be. Most upsetting thoughts feel airtight only because we never get to the second list.
From those two lists, write a more balanced thought. Not a cheery slogan — a fairer, fuller version that holds both the hard parts and the parts the original thought left out. The kind of thing you’d say to a friend in the same spot.
Check what shifted
Finally, rate the feeling again. Sometimes it drops a lot, sometimes a little, sometimes barely at all — and any of those is a fine outcome. A small drop still counts, and a flat number isn’t a failure on your part; it just means this one needs more time, or a different angle later.
The win isn’t a particular number. It’s that you met a runaway thought with a few honest questions instead of letting it run the whole show.
What it looks like
After a tense call, Marcus writes: situation — “Manager asked to talk tomorrow, no reason given.” Automatic thought — “I’m getting let go,” belief 90%. Feeling — dread, 80.
Evidence it’s true: the request was short and vague. Evidence it might not be: his last review was solid, these check-ins usually cover scheduling, and “no reason given” is normal for his manager. Balanced thought: “I don’t actually know what this is about; the most likely version is routine, and I’ll find out tomorrow.” He re-rates the dread: 45. Still uneasy — but no longer convinced of the worst.
Try it now
Pick a thought that’s been nagging at you — not the heaviest one you carry, just one that’s been buzzing today. Then open a thought record in the app and walk it through, one short screen at a time.
Go at your own pace, and let it be messy. You can stop partway and come back; your work stays saved. The only goal is to look at one thought a little more fairly than you did this morning.
This is skills education, not a substitute for professional care. You can pause any exercise. Need support?