The “Evidence against the thought” box gives a worked CBT example for challenging the hot thought “I’m useless”. It shows how everyday evidence, such as being a supportive friend, helping family, doing well at work, studying, and enjoying a skill, can be used to question a negative belief.
This CBT hot thought challenge example worksheet is a clear downloadable PDF for learning how to test an unhelpful belief by looking for evidence that does not support it. Using the hot thought “I’m useless”, it models how small, real-life examples can help someone step back from self-critical thinking and consider a more balanced view.
The resource is suited to adults and older teenagers who are using CBT skills in counselling, wellbeing support, guided self-help or home learning. It can also support practitioners who want a simple worked example to introduce thought records, cognitive restructuring or challenging negative automatic thoughts in a session, group activity or worksheet-based discussion.
It can be used as:
- a prompt for lessons or workshops about thoughts, feelings and behaviour;
- a printed handout before completing a personal hot thought challenge;
- a reference sheet for revision, planning or classroom activities linked to wellbeing.
The simple layout makes it easy to compare the original thought with evidence that points in a different direction. Users can view, download or print the worksheet and use it alongside their own notes, support plan or wider CBT resources for gentle reflection after a difficult moment or between appointments. The resource was created by MindWell Leeds.
