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If you have ever been in CBT, or read much about it, you have probably come across the idea of a thought record. It might have seemed deceptively simple: write down what you are thinking, examine the evidence, come up with something more balanced. And while it is true that the basic structure is straightforward, the practice of actually doing it consistently is one of the most powerful tools in the CBT toolkit; and one of the most misunderstood. What a thought record actually

Anxiety is remarkably convincing. When it tells you that something terrible is about to happen, it does not present that as a theory; it presents it as fact. When it insists that people are judging you, or that you will not be able to handle what is coming, or that the worst-case scenario is the most likely one, it does so with a certainty that can be very hard to argue with. This is not a character flaw. It is how anxiety works. And understanding why it does this is often th