Many researchers and authors have shown that Cognitive Behavioral Therapy (CBT) ideas and tools can often successfully identify and manage or improve negative and anxious thoughts or styles of thinking. Support from a counselor or coach can be quite helpful with this process (see for an example of services that might interest you).

If the first step towards change is awareness, than the “Cognitive Distortions” Tool below can be the start to freedom from anxiety (and freedom from the depression and negativity that comes from thinking anxiously all the time). If you find yourself thinking as described in this Tool, you can practice managing your thoughts with the “Thought Record” below.

You owe it to yourself to look at the faces of anxiety below and to start changing your thinking, and in doing so, changing your life!


Thought Record


If you have any questions or comments about this “tool”, contact Sharon.

Sharon Sanborn is a Relationship Coach, Life Coach, On-Line Educator, Psychotherapist/Counselor for Individuals and Couples, Art and Photo Therapist, Hypnotherapist and Clinical Supervisor with 35 years in the mental health and education fields. She is also a SoulCollage® and Voice Dialogue Facilitator. You can meet her in her Seattle, WA, USA office or globally via Zoom/Skype/Phone. More information at or email at or call at  206-283-9767 in the USA