Thought records are for the purpose of being able to better understand, acknowledge, and identify our negative thoughts. The premise is that just because we have a thought it does not mean that we have to accept it as being true since sometimes our thoughts (especially when we are feeling depressed or anxious) do not always reflect reality. A thought record helps you to put these thoughts to a test by allowing you to challenge your thoughts and gain a more balanced way of thinking. This article will discuss the seven steps when it comes to completing a thought record using the Mind over Mood thought record by Dennis Greenberger and Christine A. Padesky.

1. Situation

The first step requires you to identify the situation that has caused you a strong feeling, thought, or reaction. When thinking about this event it is important to stick with the facts of what occurred. To do so, it can be helpful to answer the following questions

• a)Who were you with?
• b)What were you currently doing
• c)When was it?
• d)Where were you 

2. Moods

​ After you have identified the situation by sticking to the facts, you can then delve deeper by identifying the kinds of emotions (e.g., angry, depressed, guilty, anxious) that you experienced as the result of this particular situation. After you have identified the kinds of emotions that you experienced, rate the intensity of these moods using a scale from 0-100%.

3. Automatic thoughts (and images)

Identify the kinds of images and thoughts that you think of in regards to the situation. Sometimes, these kinds of thoughts are so automatic and embedded that we may not even be aware that we are having them. Often a few questions that can be helpful to answer these kind of questions include

• a)What was going through my mind just before I started feeling this way?
• b)What does this say about me?
• c)What does this mean about me, my life, and my future?
• d)What am I afraid might happen?
• e)What is the worst thing that would happen if this does turn out to be true?
• f)What does this mean about how the other person might perceive me?
• g)What does this mean about the other person or people in general?
• h)What kinds of images or memories do I have in this particular situation?

After you have answered these questions and compiled your list, now identify the hot thought. What this essentially means is circling the thought which is the most prominent or distressing. This is the thought you are going to be on trial. ​

4. Evidence that supports the hot thought

This next step is about gathering and thinking about the evidence that makes up your hot thought. Essentially, you are putting your thought on trial and listing the evidence that supports it. Avoid mindreading and your own interpretations or opinions. Stick with the evidence including the facts such as the data and probabilities. Then, write down the factual evidence you have come up with to support the conclusion you have made. Let's say your thought was "I'm always embarrassing myself", after you arrived late to a class. These types of statements would be considered "credible evidence" for the hot thought.

• I got lost in the building whilst trying to find the classroom
• I accidentally slept in today and got to University late
• I disrupted the class for a minute as I walked in and took my seat