Automatic Thoughts worksheets (Our Top 5)

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This page provides effective automatic thoughts worksheets. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Automatic Thoughts worksheets?

Automatic Thought Worksheets are worksheets and exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

These worksheets are designed to enable individuals to develop awareness about the thoughts that one entertain, as well as encourage individuals to consider new ways of thinking that are more helpful. 

These thoughts also invite individuals to identify automatic thoughts that arise and how these thoughts affect them on a daily basis. 

What are automatic thoughts?

Automatic thoughts refer to thoughts that arise out of internal beliefs and assumptions that one has about themselves, the world, and other people. 

These thoughts tend to be on the surface level and sometimes arise automatically without intending to. These are often descriptions or evaluations that we make of what we are experiencing.

These thoughts are automatic, meaning that they arise out as a reflection and are based on deep held beliefs that have been internalised as a result of experiences usually earlier on in life. 

Automatic thoughts tend to involve negative evaluations that we make of other people, ourselves, and the world which are often generalised and held so strongly that it affects how we interact- behave and feel. 

Automatic thoughts, when they are extremely negative, often lead to mental distress and have been linked to disorders like anxiety and depression. However, one can teach themselves as well as learn, through therapeutic interventions to cope and change one’s unhelpful automatic thoughts. 

Am I thinking Purposely? worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to cross check their thoughts, to assess them, and to determine whether unhelpful thoughts arise due to them engaging with these thoughts.

How will this worksheet help?

This worksheet helps to develop awareness of what patterns of thoughts that one engages in as one of the first steps one can take towards develop more mindful thinking patterns. 

How to use this worksheet?

To use this worksheet, make note of scenarios that you came across in the past. 

Note down the feelings that arise and the thoughts that come up. 

Then, reflect on the scenarios and the thoughts and ask yourself whether these thoughts arise automatically or because you have purposely chosen to engage in these thoughts. 

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Finding Possibilities worksheet

What does this worksheet do?

This worksheet has been designed to empower individuals to challenge their automatic thoughts, consider other possibilities that are more realistic and objective, and choose a plan of action based on these alternate possibilities. 

How will this worksheet help?

This worksheet helps individuals to engage in more helpful thoughts that are objective and more realistic as well as help them to develop a course of action that might prove to be more effective in dealing with situations. 

How to use this worksheet?

To use this worksheet, follow the instructions provided and begin with considering the prompt provided.

Write down the first automatic thought that comes to you and then challenge this thought with an alternate possibility that is more realistic. 

Then, based on thai new possibility make a plan with which you can respond to the situation. 

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Identifying Automatic thoughts worksheet

What does this worksheet do?

This worksheet has been designed to enable an individual to explore and identify the common automatic thoughts that they engage in on a regular basis by using prompts and visual aid to elicit these thoughts. 

How will this worksheet help?

This worksheet helps individuals become aware of how positive or how negative their automatic thoughts are so that they understand the biases they adhere to when considering various scenarios. 

How to use this worksheet?

To use this worksheet, follow the instructions given and observe the aids provided. 

Note down the automatic assumption that thoughts that arise as a result of these pictures and assess whether these thoughts are positive or negative automatic thought and how these thought affect your emotions. 

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Effects of automatic thoughts worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to understand the effects of negative versus positive automatic thoughts in their life.

The worksheet invites the individual to compare the effects of either positive or negative automatic thoughts so as to understand how each influences their well-being. 

How will this worksheet help?

This worksheet helps to create awareness of the effects of automatic thoughts on the wellbeing of an individual.  

How to use this worksheet?

To use this worksheet, follow the instructions and fill the space provided with what you believe to be the positive versus negative effects of automatic thoughts that you engage in. 

Finally compare how these thoughts positively and negatively influence your life and well-being so as to understand the impact automatic thoughts. 

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Recording thoughts worksheet

What does this worksheet do?

This worksheet is designed to enable individuals to keep a record of their automatic thoughts so as to develop insight of the patterns of thinking they engage in on a regular basis. 

This worksheet invites individuals to mindfully take notice and note down their thoughts on a daily and weekly basis so as to keep track of their patterns.

How will this worksheet help?

This worksheet helps individuals develop awareness and insight of the patterns of thinking that they engage in so that they understand how their thoughts affect them on a daily basis.

How to use this worksheet?

Follow the instructions provided in the worksheet below and make use of the space provided to take note of the thoughts that you engage in on a daily basis. 

Once you have filled up the worksheet after some weeks of use, make note of the patterns of thought and how each thought influences your behaviour and feelings. 

References

 Selva.J.5 Worksheets for Challenging Negative Automatic Thoughts (+PDF). Positive psychology. Retrieved on 17th january 2022. https://positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets/

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