Putting thoughts on trial worksheet

Putting thoughts on trial is a cognitive behavioral therapy (CBT) skill that helps clients understand how their thoughts impact their experiences and provides practical strategies to reframe these unhelpful patterns using cognitive restructuring.

In this article, you’ll find an overview of this cognitive restructuring skill, examples of putting thoughts on trial in practice, and practical steps for clients to use it. 

This article also includes a free putting thoughts on trial activity worksheet that you can save to your electronic health record (EHR) and share with clients. 

What does putting thoughts on trial mean?

The basic premise of CBT is that our emotions, thoughts, and behaviors are interrelated. 

However, sometimes, we misinterpret a situation and have unhelpful thoughts, preventing us from living fulfilling lives—which is why the putting thoughts on trial technique can be helpful. 

For example, Cindy is sitting in a waiting room, about to be called to go to a job interview. While waiting, she saw a person coming out of the interview room, who she perceived as confident.  

Cindy, on the other hand, is feeling very anxious. She jumps to the conclusion that the interview will be a waste of time as the hiring manager will hire the previous person who seemed more put together. 

This distorted thought affects Cindy’s performance in the interview because she feels upset, anxious, and like a failure. 

Through CBT, Cindy can work with her therapist to challenge and reframe her thoughts by using a process called cognitive restructuring. 

Putting thoughts on trial is a cognitive restructuring technique used to help challenge distorted thoughts by evaluating the validity of our thinking. 

As the name suggests, the putting thoughts on trial technique uses cognitive restructuring and visualization. This technique involves imagining a court scene and examining your thoughts as if they were presented in court and subject to the same rigorous evaluation of evidence. 

Just like in a court, you’ll consider the evidence for and against your thoughts, allowing only valid facts as evidence. 

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Putting thoughts on trial examples

Situation and feeling

Cindy has a job interview, and she is feeling anxious and worried about money.

Negative thought: “I won’t get the job, and I’m doomed to be unemployable.”

Evidence for:

• I have stumbled on questions in interviews before.
• I don’t meet some of the job requirements.

Evidence against:

• I was invited to an interview, so they have an interest in talking to me. 
• I know nothing about the other candidates' experience and interview performance. 
• It’s OK to pause or ask the interviewer to repeat the question.
• I have other experiences that would make me a strong candidate. 
• I have been nervous in other interviews and got the job.

Situation and feeling

Tricia was invited to a holiday party, but she experiences social anxiety in big groups.

Negative thought: “Everyone will think I’m weird and socially awkward. I’ll get drunk and make a fool of myself.”

Evidence for:

• I sometimes struggle with small talk.
• There have been times in the past when I drank too much due to nervousness.
• I've had awkward moments at previous social events.

Evidence against:

• I've successfully attended parties before without incident.
• People have invited me back to events, suggesting they enjoy my company.
• I've had positive conversations at previous gatherings.
• I can take breaks if I feel overwhelmed.
• The host specifically wanted me there, suggesting they value my presence.

Situation and feeling

Jim avoids asking a friend for help because he fears rejection.

Negative thought: “They have better things to do than help me in my house. I don’t want to be a burden.”

Evidence for:

• My friend has been busy lately.
• I asked friends for help before and couldn’t get their help when I needed it.

Evidence against:

• Two friends recently told me they are happy to reach out and help.
• If they are busy, they will say so or give me an alternative day as an option.
• I’ve seen these friends help others before, and I have responded to their requests for help.
• If my friends are not available, I can always hire someone. 
• Healthy relationships involve asking for help, sharing vulnerabilities, and receiving mutual support.

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Steps for the putting thoughts on trial activity

The steps for the putting thoughts on trial technique include:

1. Present the case

The first step in putting thoughts on trial is to name the situation and identify the thoughts and associated feelings.

2. Evidence for 

List all the reasons in support of this thought and carefully examine the accuracy of those thoughts. 

Consider what evidence you have to support the thought. Stick to facts, experiences, observations, or information from others. Avoid assumptions, speculations, and opinions. 

3. Evidence against 

Next, consider what the defense would say. 

What is the evidence to refute your argument? In other words, what factual information do you have to contradict or disprove your thoughts? 

4. Evaluating the evidence 

Just like a jury, consider the weight of the evidence before you. 

Putting thoughts on trial might involve asking yourself questions like:

• What are the facts of the situation?
• Are my thoughts true?
• How are my feelings and emotions impacting my perspective of the situation?
• Are there alternative ways to look at my original thought, or are there other possible interpretations of the situation/evidence?
• How would you interpret this situation as an outsider looking in?
• How likely is the outcome I am predicting?

5. Make a judgment 

Based on your evaluation of the evidence, determine the accuracy of your thought, how helpful it is, and if you need to present an alternative and more balanced perspective through cognitive restructuring. 

Sources

• American Psychological Association. (n.d). Handout 27: 5 steps of cognitive restructuring instructions. 
• American Psychological Association. (2017). What is cognitive behavioral therapy? 
• Sokol, L., & Fox, M. G. (2020). The Comprehensive Clinician’s Guide to Cognitive Behavioral Therapy. PESI.

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