Why does the Cognitive Restructuring Record work?
The Cognitive Restructuring Record is a widely used tool in psychology to work with thoughts that cause distress. Its foundation comes from Aaron Beck’s Cognitive Therapy, one of the most studied and validated approaches in the world. Beck discovered that when we are depressed or anxious, we tend to fall into cognitive distortions—rigid or unrealistic ways of thinking that increase suffering (for example, “If I make a mistake, I’m a failure”).
The exercise consists of three simple steps:
- Identify the automatic thought that makes you feel bad.
- Detect the cognitive distortion.
- Generate a more realistic, flexible, and compassionate alternative thought, along with an affirmation that helps you integrate it.
Over time, this training helps us change the way we relate to our thoughts, reducing symptoms of anxiety and depression and promoting greater well-being.
Most common types of cognitive distortions
- All-or-nothing thinking: seeing things in absolute terms, without shades of gray. Example: “If I don’t do it perfectly, I’m a failure.”
- Overgeneralization: drawing broad conclusions from a single event. Example: “I failed once, I’ll always fail.”
- Catastrophizing: anticipating the worst possible outcome. Example: “If I make a mistake, it will be a disaster.”
- Negative filter: focusing only on the bad, ignoring the positive. Example: “They praised me for nine things, but criticized one, and I only think about that one.”
- Mind reading: assuming you know what others think without evidence. Example: “They probably think I’m boring.”
- Fortune-telling: predicting that things will go wrong without evidence. Example: “I’ll never be able to do this.”
- “Should” statements (self-demand): imposing rigid, inflexible rules. Example: “I must always give more; it’s never enough.”
- Personalization: taking blame or feeling responsible for everything that happens. Example: “If someone feels bad, it must be my fault.”
- Magnification or minimization: exaggerating mistakes or minimizing achievements. Example: “It was just luck, not my ability.”
- Excessive self-criticism: constantly judging yourself harshly. Example: “I’m a disaster; nothing I do is good enough.”
Quick guide (table format)
| Cognitive distortion | Example | How it shows up in daily life |
| All-or-nothing thinking | “Everything I do goes wrong” | If you make one mistake at work, you think you’re useless |
| Catastrophizing | “This will end horribly” | You imagine a small argument as the end of the relationship |
| Mind reading | “They must think I’m clumsy” | In a meeting, you assume what others think without proof |
| Overgeneralization | “I always fail” | After one rejection, you believe you’ll never find a job |
| Excessive self-criticism | “I’m a mess” | You minimize achievements and only see flaws |
From Beck to current therapies
Today we know it’s not just about “changing negative thoughts into positive ones.” More recent therapies—such as Mindfulness-Based Cognitive Therapy (MBCT) or Process-Based Therapies (PBT)—have added tools of mindfulness, acceptance, and self-compassion. This means the record is not just a rational exercise, but also a space to cultivate psychological flexibility: learning to notice difficult thoughts without getting trapped in them and choosing how we want to act according to our values.
In summary, this record works because it:
- Trains us to detect and question distortions.
- Teaches us to generate more realistic and compassionate interpretations.
- Connects with modern therapies by promoting awareness, acceptance, and flexibility.
Example of a Cognitive Restructuring Record
| Negative feeling | Thought / belief | Cognitive distortion | Alternative thought | Affirmation |
| Frustration | “If I don’t achieve everything I set out to do, I’m worthless” | All-or-nothing thinking | I can move forward step by step, even if I don’t achieve everything at once | Every effort counts |
| Insecurity | “Others are better than me” | Unfair comparison / discounting the positive | I have my own strengths and progress | My worth doesn’t depend on comparisons |
| Fatigue | “I’ll never get better” | Overgeneralization | Distress is temporary; I may feel different tomorrow | I trust things can change |
| Guilt | “If something goes wrong, it’s my fault” | Personalization | Many factors influence what happens | I’m not responsible for everything |
| Anxiety | “It will probably go badly” | Catastrophizing | I can’t predict the future; it could go well too | I give myself permission to trust in positive possibilities |
| Sadness | “Nothing I do has meaning” | Discounting the positive / hopelessness | My actions, even small ones, have an impact | My life has value and purpose |
Recommended references
- Beck, A. T. (1964). Thinking and depression: II. Theory and therapy. Archives of General Psychiatry, 10(6), 561–571.
- Garay, C. J., & Korman, G. P. (2012). El modelo de terapia cognitiva basada en la conciencia plena (mindfulness). Revista Argentina de Clínica Psicológica, 21(1), 5–13.
- Garay, C. J., & Korman, G. P. (Comps.). (2018). Innovaciones en los modelos cognitivo-conductuales: Aceptación, compasión, metacognición y mindfulness. Buenos Aires: Akadia.
- Hofmann, S. G., & Hayes, S. C. (2021). “Third-wave” cognitive and behavioral therapies and the emergence of a process-based approach to intervention in psychiatry. World Psychiatry, 20(3), 363–375.
✨ If you’d like to download this practical guide on the Cognitive Restructuring Record, click here 👇
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✨ If you’d like to download the worksheet for difficult thoughts, click here 👇
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