Cognitive Reframing Worksheet
This worksheet is your personal guide to transforming unhelpful thoughts into empowering ones! Use it
whenever you catch yourself feeling stuck, anxious, or self-critical. Simply follow each step — identify
the thought, explore your emotions, examine the facts, and gently reframe your perspective. Take your
time, be kind to yourself, and remember: every time you practice reframing, you’re training your brain to
think more clearly, calmly, and confidently.
Step 1: Identify the Negative Thought
Write down the exact thought that’s bothering you. _________________________________________
_________________________________________________ ________________________________
__________________________________________________________ _______________________
___________________________________________________________________ ______________
____________________________________________________________________________ _____
__________________________________________________________________________________
___ ______________________________________________________________________________
____________ _____________________________________________________________________
_____________________ ____________________________________________________________
______________________________
Step 2: Notice the Emotion and Intensity
Name what you feel and rate its intensity (0–10).
Emotion: _________________________ Intensity (0–10): _________________________ __________
________________________________________________________________________________ _
__________________________________________________________________________________
_______ __________________________________________________________________________
________________ _________________________________________________________________
_________________________
Step 3: Examine the Evidence
Evidence For: ______________________________________________________________________
____________________ _____________________________________________________________
_____________________________ ____________________________________________________
______________________________________ ___________________________________________
_______________________________________________ __________________________________
________________________________________________________ _________________________
_________________________________________________________________
Evidence Against: ___________________________________________________________________
_______________________ __________________________________________________________
________________________________ _________________________________________________
_________________________________________ ________________________________________
__________________________________________________ _______________________________