A young woman sits on her couch drinking coffee. She is doing CBT journaling to help deal with negative thoughts.

CBT Journaling Can Help You Deal With Negative Thoughts

6 min.

Keep reading for 10 prompts to help you get started with CBT journaling.

By: Charlie Health Editorial Team

Clinically Reviewed By: Dr. Don Gasparini

October 23, 2023


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Table of Contents

What is CBT journaling?

Cognitive behavioral therapy (CBT) journaling is a therapeutic technique that combines principles of CBT with the practice of keeping a journal or diary. CBT is a widely used psychotherapeutic approach that focuses on identifying and changing negative thought patterns and behaviors to improve mental health and well-being. A CBT journal (sometimes called a “thought diary”) serves as a structured method for people to track and analyze their thoughts, emotions, and behaviors. 

Within the diary or journal, people are encouraged to identify and challenge the accuracy of their automatic negative thoughts. By systematically documenting these thought patterns, people can gain insight into their cognitive processes, recognize distorted thinking patterns, and ultimately work towards more balanced and rational thinking, leading to improved emotional well-being. Self-awareness and cognitive restructuring are key components of CBT and CBT journaling, promoting healthier thought patterns and more effective coping strategies.

While CBT journaling can be a self-help technique, it is not a substitute for professional mental health treatment when needed. In fact, many people find CBT journaling most effective when it is incorporated into therapy sessions with a trained mental health professional. 

CBT journaling involves the following key components:

Thought recording

People are encouraged to record their thoughts, feelings, and behaviors in a structured way. This typically involves noting specific situations or events that trigger emotional responses.

Identifying cognitive distortions

In CBT, there is an emphasis on recognizing cognitive distortions, which are irrational or biased ways of thinking that can lead to negative emotions and behaviors. Journaling helps people identify these distortions in their thought patterns.

Challenging negative thoughts

Once cognitive distortions are identified, people are encouraged to challenge and reframe them. This involves examining the evidence for and against their negative thoughts, considering alternative perspectives, and developing more balanced or rational interpretations.

Monitoring behavioral patterns

CBT journaling also involves tracking one’s behaviors and reactions in different situations. This can help people identify problematic behavior patterns and work on changing them.

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Setting goals

Journaling can be used to set specific goals for behavior change and monitor progress toward those goals. It helps people focus on actionable steps to improve their mental health.

Emotional processing

Writing in a journal allows people to express their emotions in a safe and private way. This can help with emotional processing and gaining insight into the underlying causes of emotional distress.


Journaling encourages self-reflection and self-awareness, which are important components of CBT. It helps people become more conscious of their thoughts and feelings and how they impact their well-being.

What can CBT journaling help with?

As mentioned, CBT journaling helps promote cognitive restructuring and behavior change through written reflection and analysis. It is a versatile tool that can be adapted to individual needs and preferences to help manage anxiety, depression, stress, and other emotional or psychological challenges. Here’s an overview of the different conditions that CBT journaling can help with: 

Managing anxiety

CBT journaling can help people identify and challenge anxious thought patterns and beliefs. By recording anxious thoughts and analyzing them, people can develop more rational and balanced perspectives.

Dealing with depression

This kind of journaling can be a way to track and explore the underlying causes of depressive feelings. It can also help in setting achievable goals and monitoring progress toward them.

Stress reduction

Keeping a journal, including a CBT journal, can be a useful way to identify sources of stress in one’s life and develop coping strategies to manage it effectively.

Improving self-esteem

By recording thoughts and feelings related to self-worth in a CBT journal, people can identify negative self-talk and work on developing a healthier self-image.

A girl in a blue shirt sits on her couch and journals as a way to better manage her anxiety symptoms.

10 Journaling Prompts for Anxiety

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Managing anger

This kind of journaling can be a constructive way to process and understand anger, helping people to identify triggers and develop healthier ways to express and manage their anger.

Changing negative thought patterns

CBT journaling involves identifying cognitive distortions, such as all-or-nothing thinking or catastrophizing, and challenging them with more balanced and realistic thoughts.

Behavioral change

Tracking behaviors and their associated thoughts and emotions can be instrumental in making positive changes in one’s life. Whether you want to quit smoking or improve time management, CBT journaling can provide insight into behavior patterns.


CBT journaling can be a structured way to brainstorm solutions to problems and evaluate their pros and cons, ultimately aiding in decision-making.

Self-reflection and insight

Regularly writing in a journal allows for self-reflection and insight into one’s emotions, thoughts, and behaviors. In this way, CBT journaling can lead to a deeper understanding of oneself.

Goal setting and achievement

Journaling, including CBT journaling, can help people set and track progress toward their goals, making it easier to stay motivated and organized.

Improving relationships

By recording interactions and emotions related to relationships in a CBT journal, people can identify communication patterns and work on more effective ways to relate to others.

Tracking progress in therapy

CBT journaling can complement therapy by allowing people to document and share their experiences, insights, and challenges with their therapist.

Trauma recovery

For those dealing with trauma, CBT journaling can be a safe and structured way to process and heal from traumatic experiences under the guidance of a therapist.

Cognitive behavior therapy journal prompts

CBT journal prompts are valuable tools to facilitate self-reflection and challenge negative thought patterns. These prompts encourage people to examine their thoughts, emotions, and behaviors in a structured manner, promoting personal growth and improved mental well-being. Here are some CBT journal prompts:

  • Identify a recent situation: Describe a recent event that triggered strong emotions or stress. What were the circumstances, and how did you react emotionally?
  • List automatic thoughts: Write down any automatic thoughts that came to your mind during the situation. These are the immediate, unfiltered thoughts that emerged.
  • Evaluate thought distortions: Review your automatic thoughts and identify any cognitive distortions, such as all-or-nothing thinking, catastrophizing, or mind-reading. Are your thoughts based on facts or assumptions?
  • Challenge negative thoughts: Take one of the negative thoughts you’ve identified and challenge it. What evidence supports or contradicts this thought? What’s a more balanced and rational way to view the situation?
  • Explore emotional responses: Describe your emotional reactions in more detail. What specific emotions did you experience, and how intense were they on a scale of 1 to 10?
  • Examine behavior: Reflect on how your thoughts and emotions influenced your behavior. Did you engage in any specific actions as a result of these thoughts and feelings?
  • Plan coping strategies: Outline specific strategies you can use to manage similar situations in the future. How can you apply what you’ve learned to respond more effectively?
  • Track progress: Revisit your journal entries periodically to monitor your progress in challenging negative thought patterns and improving emotional regulation. Have there been any positive changes in your thinking or behavior?
  • Celebrate successes: Acknowledge and celebrate moments when you successfully challenged and changed negative thought patterns or managed your emotions effectively.
  • Set goals: Establish specific, realistic goals for your personal development within the context of CBT. What aspects of your thinking or behavior would you like to work on in the coming weeks or months?

These CBT journal prompts serve as a structured framework for self-exploration and cognitive restructuring, helping people better understand their thought patterns and emotions while developing healthier coping strategies.

A young male sits at home in his living room with his journal. He is using CBT journal prompts.

CBT journaling with Charlie Health 

If you’re struggling with your mental health, Charlie Health is here to help. Our virtual Intensive Outpatient Program (IOP) combines peer groups, individual counseling, and family therapy to support young people with complex mental health needs and their families. 

Charlie Health’s expert clinicians use evidence-based therapies, including cognitive behavioral therapy techniques, to support people with a range of mental health conditions. Personalized care is what we do, so if CBT journaling or keeping a thought diary appeals to you, our care team can ensure it is a part of your treatment plan. 

Fill out this short form to see if Charlie Health could be a fit for you.

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