Academic Stress
CBT
Thought Record
Purpose:
CBT is a structured exercise for you to document stressful thoughts, analyze them for accuracy, and reframe them into more balanced, constructive perspectives.
Science:
Targets Perfectionism: Thought records help students realize that academic perfection isn’t realistic or necessary, reducing pressure.
Interrupts Catastrophizing: Breaks the cycle of extreme thinking that leads to burnout.
Improves Problem-Solving: Encourages rational thinking and constructive responses to challenges.
When to Use:
Before moments of intense academic stress
(ie. big test, when deadlines pile up, or when you want to regain clarity & control)
After moments of intense academic stress
(ie. when you want to process feedback or reflect on challenges, or reframe negative thoughts to stay grounded)
How to Use:
Identify the Trigger: Students note a specific situation causing academic stress (e.g., failing a test or not meeting a deadline).
Record Automatic Thoughts: They write down the immediate, unfiltered thoughts about the situation (e.g., “I’ll never succeed” or “I’m not smart enough”).
Evaluate Evidence: They assess whether these thoughts are accurate or exaggerated, using logic and facts.
Reframe Thoughts: Replace the negative thought with a realistic and helpful one (e.g., “This test doesn’t define my intelligence. I can learn from this experience”).
Tools:
To practice a Thought Record try our:
General Guide
Thought Record Table Framework
Thought Record Mind Map