Skip to main content
Wellbeing Compass
Back to tools

Self-help exercise

Thought Diary

A Thought Diary helps you notice the connection between a situation, the emotion it brings up, and the automatic thought that appears in the moment.

New entry
Record the situation, emotion, automatic thought, and the evidence you can bring to the moment.

Diary entry

Stage 1: Notice the thought

Need urgent help?

This self-help diary is not monitored by a therapist or emergency service.

If you or someone else is in immediate danger, call 999.

If you need urgent medical help but it is not an emergency, contact NHS 111.

What was happening?
50%
50%
Work with this thought
Wellbeing Compass

A calm, inclusive guide to understanding therapy and psychological support.

© 2026 Wellbeing Compass. All rights reserved.

PrivacyTerms

Disclaimer: The information provided on Wellbeing Compass is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.