Anxiety Skills

Thought Tracking/Logging

Thought tracking (or thought logging) involves regularly recording anxious or distressing thoughts to identify recurring patterns, triggers, and underlying cognitive distortions. By consistently logging thoughts, individuals increase self-awareness and gain insights to effectively manage anxiety and stress.

Skill Categories
Journaling
Cognitive Restructuring
Issues Addressed by Skill
Anxiety
Depression
Stress
Mood Improvement
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
You Are Not Your Thoughts
Problem-Solving Worksheet
Worst Case / Best Case / Most Likely
Personal Coping Skills Menu
Labeling vs. Identifying with Thoughts

Overview

  • Difficulty:
  • Best Use: Used to build awareness of recurring anxious thoughts
  • Time: 5-10 min
  • Tools:

What to do

  1. Keep a journal or use a dedicated digital app specifically for thought tracking.
  2. Notice and record anxious or distressing thoughts immediately as they occur or at regular intervals throughout the day.
  3. Write down the thought, the context in which it arose (time, place, event), and the intensity of your emotional response.
  4. Identify any common themes, triggers, or patterns by reviewing your entries regularly.
  5. Label any cognitive distortions present in your recorded thoughts, such as (catastrophizing)[https://www.psychologytoday.com/us/blog/in-practice/201301/50-common-cognitive-distortions] or (overgeneralization)[https://www.verywellmind.com/overgeneralization-and-depression-1066995].
  6. Develop balanced, realistic alternatives for recurring distorted thoughts.
  7. Regularly reflect on and revise your journal entries to reinforce cognitive restructuring.

When to use

Why it works

Thought tracking works by increasing conscious awareness of habitual, anxiety-provoking thought patterns and triggers. This heightened self-awareness facilitates early identification and intervention, allowing individuals to challenge and modify cognitive distortions effectively. Regularly logging thoughts can significantly reduce anxiety and depressive symptoms by helping the brain shift away from automatic negative thinking toward a more balanced and rational approach to stressors.

Benefits

  • Promotes increased emotional self-awareness
  • Reduces anxiety and stress
  • Improves mood and emotional regulation
  • Enhances cognitive flexibility
  • Fosters long-term mental resilience
  • Provides a structured method for systematically addressing recurring negative thoughts

Tips

  • Be consistent and diligent in recording thoughts as soon as possible.
  • Review your logs regularly to recognize patterns.
  • Pair thought tracking with cognitive restructuring techniques like reframing or balanced thought writing.
  • Use reflective journaling or mindfulness exercises to deepen insights and emotional regulation.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Journaling
Cognitive Restructuring
Issues Addressed by Skill
Anxiety
Depression
Stress
Mood Improvement
Jump to Section
OverviewWhat to doWhen to useWhy it worksBenefitsTipsWhat to expectVariationsTroubleshootingFrequently asked questions
Other Related Skills
Balanced Thought Writing
Weekly Skills Tracker
"What Would I Say to a Friend?" Technique
Worry Postponement
Labeling vs. Identifying with Thoughts