Worksheet: Increasing Awareness of Thoughts and Emotions

By completing this worksheet, you can increase your awareness of thoughts and emotions and practice challenging negative thoughts and developing more balanced and realistic ways of thinking.

Step 1: Identify the Situation

Write down the situation that triggered your thoughts and emotions. Be as specific as possible. For example: “I got a call from a family member who is often critical of me.”

Step 2: Identify the Emotion(s)

Write down the emotion(s) you felt in response to the situation. For example: “I felt angry and frustrated.”

Step 3: Identify the Thoughts

Write down the thoughts that went through your mind in response to the situation. For example: “They always find something to criticize me about. They don’t respect me.”

Step 4: Evaluate the Thoughts

Evaluate the thoughts by asking yourself the following questions:

  • Are these thoughts based on facts or assumptions?
  • What is the evidence for and against these thoughts?
  • Are there alternative explanations or interpretations of the situation?
  • Would someone else have the same thoughts in this situation?

Write down your responses to these questions and use them to challenge any negative or unhelpful thoughts. For example:

  • The thoughts are based on assumptions and past experiences.
  • Evidence against the thoughts: The family member has also given me positive feedback in the past.
  • An alternative explanation could be that the family member is having a bad day and is taking it out on me.
  • Another person may interpret the situation differently based on their own experiences and perspectives.

Step 5: Develop a Balanced Thought

Develop a more balanced and realistic thought that takes into account the evidence and alternative explanations. For example: “My family member may be going through a tough time and is taking it out on me, but that doesn’t mean they don’t respect me or appreciate me at other times.”

Step 6: Reflect on the Outcome

Reflect on how changing your thoughts affected your emotions and behavior. For example: “After challenging my negative thoughts and developing a more balanced perspective, I felt less angry and more compassionate towards my family member.”