Anxiety Reduction Thought Challenger

Use this cognitive behavioral therapy (CBT) tool to identify, challenge, and reframe anxious thoughts.

1. Identify

2. Evidence

3. Challenge

4. Reframe

5. Review

What anxious or negative thought is bothering you? Write it down as specifically as possible.

My anxious thought:

How intense is your anxiety about this thought?

1 2 3 4 5 6 7 8 9 10

7/10

What thinking trap might this fall into?

Let’s look at the facts that support and contradict your thought.

Evidence that supports this thought:

Evidence that contradicts this thought:

Ask yourself these questions to help challenge the anxious thought.

Are you confusing a thought with a fact?

What would you tell a friend who had this thought?

Is your thought based on how you feel rather than facts?

Are you focusing on the negative and ignoring the positive?

Are you jumping to conclusions without enough evidence?

Now, write a more balanced and realistic thought to replace your anxious one.

My balanced thought:

How intense is your anxiety now?

1 2 3 4 5 6 7 8 9 10

5/10

Reflection (optional):