Step 1 of 6
Catch the moment
Separate what happened from the thought that appeared.
What did you feel?Choose any that fit.
Add the key response above to continue.
Notice · Check · Widen · Balance · Choose
CBT Thought Challenger
A difficult thought can feel like a fact. This guided record helps you slow the moment down, examine the evidence and build a more complete view—without forcing positive thinking.
01Catch it
Name the situation, feeling and automatic thought.
02Check it
Look for patterns and weigh the factual evidence.
03Balance it
Build a realistic thought and choose one next step.