The Situation

Describe the specific event, trigger, or situation that caused your anxiety. Stick to the objective facts of what happened.

Initial Distress Level 5

0 = no distress at all10 = most distressed possible

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Your Emotions

Select the core feelings you are experiencing. Tap to activate/deactivate options below.

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Your Thoughts

What automatic negative statements or worst-case scenarios flooded your mind during the trigger? Log them below.

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Thinking Patterns

Anxiety often relies on systematic mental blindspots. Check any unhelpful patterns that match your logged automatic thoughts:

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Examine the Evidence

Take an objective, clinical look at your thoughts. Separate interpretations from observable realities.

The Reality Check: What hard proof supports this scary thought? Conversely, what historical facts or alternative context points against it?

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Alternative Perspective

Based on the balanced facts you just reviewed, write an alternative, realistic processing of the situation.

Reframing Prompt

Consider what a compassionate, clear-headed friend would tell you about this situation. Create a fair interpretation that accounts for the facts without catastrophic thinking.

Belief in this alternative view: 50%

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Constructive Actions

What constructive, intentional step can you take right now to practice emotional regulation or safely approach the situation?

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Re-rate Distress

Now that you have isolated the trigger, audited your patterns, and formulated a balanced thought, check back in with your distress level.

Current Distress Level 5

Exercise Completed Successfully

Below is your structured CBT processing session summary. You can print this out or email a secure copy to yourself.

Send Copy To Your Personal Device

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