Thought tool

Anxiety Thought Record

A thought record helps you slow the loop by separating what happened, what your mind predicted, what you felt, and what action is actually useful now.

Start free test Why do I overthink?

Simple Thought Record Template

Situation: What happened in one factual sentence?
Anxious thought: What did your mind predict or assume?
Feeling: What emotion showed up, and how intense was it from 0 to 10?
Evidence: What supports the thought, and what does not support it?
Balanced thought: What is a steadier version that includes the facts?
Next action: What is one useful step you can take?

Loop

Use It For Reassurance Spirals

Write the prediction instead of asking the same question again.

Work

Use It Before Meetings

Separate preparation from mind-reading or worst-case forecasting.

Sleep

Use It Before Bed

Move worries out of the bed and into a short written structure.

Choice

Use It Before Reacting

Choose one action after the thought has been named clearly.

Example

Situation: "My manager replied with a short message." Anxious thought: "They are upset with me." Balanced thought: "A short message can mean many things. I can check the actual task and ask one clear follow-up if needed."

Paid plan

Turn thought records into a 7-day routine

The 7-day plan helps you practice thought labeling, grounding, and next-action planning.

Start plan