CognoReframe
Cognitive Distortion Worksheet — CBT Based
Name
Date
Step 1 of 5
Section 1 of 5
What happened, and what are you telling yourself?
Separate the observable facts from the story your mind is constructing about what they mean.
What actually happened? Senses only — what did you see, hear, or observe?
What are you telling yourself it means? The story in your head — what you're interpreting or assuming
Please describe what happened before continuing.
Section 2 of 5
How does this thought make you feel?
Check all emotions that apply. Naming the feeling is the first step to regulating it.
Anxious / Worried Dread, unease, "what if" looping
Ashamed / Embarrassed Want to hide, feeling exposed
Sad / Hopeless Heavy, flat, low energy
Angry / Frustrated Tight chest, urge to react
Guilty Feeling responsible, replaying events
Fearful / Dreading the future Anticipating a bad outcome
Emotional intensity right now
Mild — 1–3  Noticeable but manageable
Moderate — 4–6  Affecting my focus or mood
High — 7–10  Hard to think clearly
Section 3 of 5
Does your interpretation match the evidence?
Separate what you observed from what you assumed. This is the core of CBT fact-checking.
Evidence that supports my interpretation
Evidence against my interpretation
How would a neutral observer describe this situation?
Three other possible explanations for what happened
Section 4 of 5
Which thought patterns are present?
Check any phrases that match your internal dialogue right now. More than one may apply.
"This always happens to me" / "I never get it right" Using absolute terms — always, never, everyone, no one
"This is a disaster" / "Everything will fall apart" Escalating quickly to worst-case outcomes
"This is my fault" / "I should have known better" Taking full responsibility for complex situations
"I feel terrible, so something must be terribly wrong" Using emotions as evidence of objective facts
"I should be better / stronger / different" Rigid rules with no room for context or circumstance
"I know what they're thinking about me" Assuming others' thoughts without direct evidence
"I know this will go wrong" Predicting negative outcomes as established fact
Is there positive evidence you're dismissing?
Yes — I keep discounting it (compliments, past successes, kind words)
Maybe — I'm genuinely unsure what to believe
No — I believe the evidence fully supports my view
Section 5 of 5
A few final questions before analysis
These help calibrate which distortions are most likely at play.
Has this type of thought happened before in similar situations?
Yes — this is a recurring pattern for me
Sometimes — it comes up in certain situations
No — this feels more unusual for me
If a close friend described this same situation to you, what would you say to them?
Please go back and describe what happened in Section 1 before analyzing.
Analyzing thought patterns…
Distortion Analysis — Results
Based on your responses. These are possibilities to explore, not diagnoses. Use the write-in fields below each finding.
Rewritten balanced thought Using the reframe ideas above, write a more accurate version of the original thought.
One small next step I can take
Note: CognoReframe is a psychoeducational tool, not a substitute for therapy. Distortion categories are drawn from Aaron Beck's cognitive model and David Burns' Feeling Good research. If you are in crisis, call or text 988.