CBT Negative Thought Challenge Worksheet

This template helps you catch, question, and reframe those stubborn negative thoughts that affect your mood and mindset. Using proven cognitive behavioral therapy techniques, it guides you through identifying unhelpful thinking patterns, examining the evidence, and replacing them with more balanced, realistic thoughts. Simple yet powerful, this tool supports emotional clarity and mental resilience — perfect for anyone working on self-awareness, anxiety, or self-doubt.

Sections available in this template:

• Questions & Notes: What is the negative thought that’s bothering you?
• How does this thought make you feel (Rate intensity 1-10)
• Emotion/Intensity 1-10
• What evidence supports this thought?
• What evidence contradicts this thought?
• How would someone else view this situation?
• If this thought were true, what would be the worst, best, and most realistic outcome?
• Worst-case scenario
• Best-case scenario
• Most realistic scenario
• How can you reflame this thought into a more rational and balanced perspective?
• Emotion
• Before/After
• How do you feel now after challenging this thought? (Rate intensity 1-10)
• What specific actions will you take to reinforce this new perspective?
• Action step
• When will you do it?
• What obstacles might stop you from applying this new thought? (Possible obstacle, How will you handle it?)