My Thought Record – A Tool for Understanding and Managing Thoughts

Tracking thoughts can be a powerful tool for gaining insight into emotional patterns, identifying triggers, and discovering what strategies help manage them over time. Rather than feeling overwhelmed by persistent or distressing thoughts, encourage children and young people to use our Thought Record and take the steps to feeling in control of their minds.

By regularly filling in this printable record, children and teens can recognise when unwanted or upsetting thoughts are increasing or improving, identify the situations that trigger them, and understand which coping strategies work best. This process helps build self-awareness and emotional resilience while providing a sense of control over intrusive thoughts.

About This Resource

The Thought Record printable is a self-help tool designed for children and young people who experience repetitive, distressing, or unwanted thoughts. This structured record allows users to document their thoughts over time, track changes, and analyse which management techniques are most effective.

By consistently using the Thought Record, individuals can notice trends, pinpoint triggers, and reflect on coping strategies - empowering them to manage their thoughts with greater confidence.

Features

• Printable tracking sheet to record thoughts over time.
• Guided sections for identifying patterns, triggers, and coping strategies.
• Clear structure that encourages self-reflection without overwhelming the user.
• Easy to use - suitable for personal journaling, therapy sessions, or mental health support.
• Designed for children and young people, but useful for anyone wanting to gain insight into their thoughts.

Benefits

• Promotes Self-Awareness – Helps children to recognise patterns in their thoughts.
• Encourages Mindfulness – Creates an opportunity to pause, reflect, and understand emotions.
• Identifies Triggers – Helps users pinpoint what situations or emotions might contribute to intrusive thoughts.
• Tracks Progress Over Time – Allows individuals to see improvements and recognise which strategies are working.
• Empowers Children to Take Control – Instead of feeling helpless, young people can actively manage their thought patterns and learn healthy thought techniques.
• Supports Mental Health Strategies – Complements therapy, mindfulness techniques, and self-regulation exercises.

How to Use

1. Print the Thought Record – Keep multiple copies for regular use.
2. Write down intrusive thoughts as they occur – Follow the prompts and include details such as when they happen and what triggered them, as well as rating the intensity of the thought (how much it upset you).
3. Identify emotional responses – How did the thought make you feel? Did it cause stress, anxiety, or frustration?
4. Track coping strategies – Record what technique helped you to manage the thought (e.g., deep breathing, reframing, journaling).
5. Review regularly – Look back at your records to notice patterns, track improvements, and refine your coping strategies.
6. Use in therapy or reflection – Share insights with a therapist, teacher, or trusted adult to discuss progress and adjustments.

Who Can Use This Resource?

• Teens and young people struggling with intrusive thoughts or overthinking.
• Educators and mental health professionals looking for a structured tool to support thought management and emotional regulation.
• Parents and caregivers who want to help their children manage distressing or anxious thoughts.
• Anyone working on cognitive reframing and self-awareness as part of their mental health journey.

Our Thought Record is a practical and structured tool to help young people track their intrusive thoughts, identify patterns, and discover which coping strategies work best. By regularly using this resource, children and teens can build emotional resilience, gain self-awareness, and take proactive steps toward managing their thoughts. Download now and start taking control of intrusive thoughts today!