CBT Automatic Thoughts Worksheet (PDF Free)

Automatic Thoughts Worksheet: (ANTS) From Mind Monsters to BFFs

Get ready to buckle up and embark on a journey into the wondrous territory of Cognitive Behavioral Therapy (CBT) – Automatic Thoughts (ANTS)!

I’m here to explain what these sneaky little thought critters are all about and how we can challenge them.

Automatic Thoughts Automatic Thoughts Worksheet

If you want to skip all the extra fluff and jump right into the worksheet, download the PDF below!

An Introduction to CBT Automatic Thoughts

CBT Automatic Thoughts (ANTS): Think of automatic thoughts as the unruly backseat drivers of your mind. They’re those lightning-fast, knee-jerk reactions and judgments that pop into your noggin without inviting them, influencing your emotions and behaviors.

Now, they’re not necessarily based on facts or evidence; they’re more like snap judgments fueled by past experiences, fears, and distorted thinking patterns.

Imagine you’re on a road trip, and suddenly your automatic thought pipes up from the backseat: “You’re a terrible driver! You’ll never make it.”

These negative automatic thoughts can be like that one obnoxious backseat driver who won’t shut up, wreaking havoc on your self-esteem, confidence, and overall mental well-being.

Challenging the Automatic Thought Road Trip

So, how do we tame these unruly passengers? Well, fear not! CBT provides us with some handy tools and strategies (such as the ABCD Model) to help challenge these negative automatic thoughts and put them back in their place.

Automatic Thoughts 1 Automatic Thoughts Worksheet

1. Identify the Thought Roadblocks

The first step is to become aware of those pesky automatic thoughts. Think of yourself as a CBT traffic cop, equipped with a radar gun to catch those negative speed demons. Notice the thoughts as they zip by and write them down. Wait, don’t forget your notebook!

2. Play Detective

Once you’ve captured those thoughts on paper, it’s time to investigate them further. Challenge their validity: Are they based on evidence or just imaginative fiction? Ask yourself, “What’s the evidence for this thought? Is there any evidence against it?” Often, you’ll find that these thoughts are as reliable as a GPS that insists you take a left turn right into a lake.

3. Reframe and Reroute

Now that you’ve examined the evidence, it’s time to reframe those automatic thoughts into more realistic, positive ones. Imagine these thoughts as irritating backseat directions. Politely decline their suggestions and choose a different route—one that leads you to a more positive, balanced perspective. It’s like using Waze to find a scenic detour instead of following a faulty GPS. In fact, you need to recalibrate or restructure that GPS!

4. Practice, Practice, Practice

Challenging automatic thoughts is a skill that improves with practice. Just like learning to parallel park, it takes time and perseverance. So, be patient with yourself along this mental road trip.

Remember, don’t let those negative automatic thoughts take the wheel on your journey to happiness. Challenge and reframe them, and watch as your mental road trip becomes filled with positivity and self-growth!


– Burns, D. D. (1999). The Feeling Good Handbook. Penguin Books.

– Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.