Why it works
A feeling can seem to come from nowhere. Laid out on the page, the chain from trigger to thought to feeling stops being a blur and becomes something you can examine and change.
Technique ·Cognitive behavioural (CBT)
Thought Records
Writing down the situation, the thought, the feeling and the response in columns — so the pattern driving a mood becomes visible.
Helpful for
AnxietyMood swingsSpotting patterns
How it's done
Practising it, step by step
A few moves that carry the method — in a therapy room, or in small ways, on your own.
- 1 Capture the moment When emotion spikes, note the situation and how strong the feeling is, 0–100.
- 2 Record the thought Write the automatic thought that came with it, exactly as it occurred.
- 3 Add the columns Note the evidence for and against, and a more balanced thought beside it.
- 4 Re-rate Score the feeling again. Over weeks, the records reveal the themes you return to.
Try it yourself
Reflect in the app Tonight, log one moment that knocked your mood — situation, thought, feeling, 0–100 — and look for the pattern this week.
Where it lives
The therapy that uses it
Who shaped it
The thinkers behind it
Bring it to your own life
Questions in this spirit
A technique is just a method until you turn it inward. Answer one.
Work +30
What is a thought that reliably ruins a good day for you?
Mind +30
That harsh thought that arrived uninvited today — if you weighed it honestly, how much real evidence would actually hold it up?
Mind +10
Listen for the word 'must' in your own thoughts — what quiet demand are you placing on yourself or the world right now?
From method to habit
Make Thought Records a few honest minutes a day.
Psipas turns the simplest of these techniques into a daily ritual — one question, one answer, a picture that grows.