Cognitive Behavioral Therapy—known as CBT for short —is an evidence-based approach that explains how our thoughts, beliefs, emotions, and behavior are interconnected. When a particular event or situation happens, it sets off a chain of internal reactions. Thoughts arise as our way of interpreting the experience, emotions emerge as sensations in our body and our behavior follows either through words, actions, or at times, by not reacting at all. This process is what we explore through CBT journaling for cognitive distortions. By breaking it down on paper, we can start noticing patterns more clearly and respond in more intentional ways. Below is our quick guide to help you journal like a CBT therapist.

Start by identifying a recent situation.

When journaling, reflect on what has happened in your life recently. What recent situation stands out? Write it down. It can be as simple as “I got into an argument with a friend yesterday and I blocked her on social media.” Try to stick to the facts by stating the who, what, where and when of the situation.

Next, write out your immediate thoughts.

What thoughts immediately came to your mind when this situation happened? This could look like “My friend never understands me.” List as many as you can remember.

Describe and label what you felt. Were you feeling angry, sad, disappointed, disturbed? Write whatever feelings or emotions arose. Describe how they showed up in your body. 

Write about how you reacted to the situation. How did you behave? What did you do in response?

Take a step back to analyze your thoughts

To understand the connection between a situation, your thoughts, feelings and behavior, take a look at the thoughts you’ve written down. Sometimes our thoughts can be rational (supported by facts) or they can be irrational. Irrational thoughts are typically misinterpretations of what we experience. They are often based on feelings or faulty core-beliefs. Irrational thoughts can sound catastrophic, black-and-white, or overgeneralizing. This list of cognitive distortions can be useful for identifying the types of thoughts you’re experiencing.  

Look for patterns

Once you identify the kind of thoughts you are having take a look and see how they relate to how you felt and how you reacted. More often than not, unpleasant emotions are preceded by irrational negative thoughts. For instance, someone experiencing anxiety before a presentation might be thinking “I’m going to mess this up” and may procrastinate writing their speech leading to further consequences. 

Can you see the connections between your thoughts, feelings and behavior? Do you see a common pattern? Make a note of it.

Challenge the Cognitive Distortions

When you’re journaling like a CBT therapist you can modify your thoughts by questioning their validity. One technique therapists use with clients is putting thoughts on trial. Like a real life trial, put your thoughts on the stand and gather the evidence that supports it’s validity (it is true) and evidence that invalidates it. If there is evidence for both, then the thought isn’t adequate for the situation and needs to be modified. 

CBT Journaling Prompts to Modify Cognitive Distortions

To come up with alternative thoughts and ways to handle cognitive distortions in the future, consider these questions: 

Given the evidence gathered, if my thought is irrational, what is a more likely explanation of what has happened?

How would this new way of looking at the situation make me feel and how would I behave if I felt this way?

If I want to feel differently about this situation what would I like to feel and what kind of thoughts would lead me to feel this way? 

What can I do in the future if a situation like this arises again?

How can I act differently so that I feel better and think more positively about a situation like this?

Even if you’re not in therapy journaling like a CBT therapist is an opportunity to take control of your thinking and a step towards changing behavior patterns no longing serving you. Check out our guide for teens, How to Journal for Mental Health for more journaling tips. 

If you or someone you know is looking for help with managing cognitive distortions or negative thinking patterns, our team of therapists Shantal Placido, LCSW; Spencer McCauley, LCSW; and Teresa Giolitto, LMFT are here to help. 

Please email us at spencerstherapypractice@gmail.com or click the green “Contact Us” button at the upper right hand corner of the page.

Author: Shantal Placido, LCSW