Longitudinal Formulation
How to Use This Worksheet
This worksheet helps you step back and look at the bigger picture of your experiences. It shows how things that happened in the past can influence your current thoughts, feelings, and behaviours. By seeing these connections, you can start to understand patterns and find new ways to respond.
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Step 1: Write Down What Happened (Events)
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Start with a recent situation that was upsetting or stressful.
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Keep it simple and factual.
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Example: “My friend didn’t invite me to a gathering.”
Step 2: Write How You Interpreted It (Thoughts)
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Note the first thoughts that came to mind about the situation.
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Example: “She doesn’t really like me.”
Step 3: Explore Your Beliefs (Core Beliefs)
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Think about the deeper beliefs behind those thoughts—about yourself, others, or the world.
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Example: “I’m not good enough,” “Other people will always reject me.”
Step 4: Link to Life Experiences
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Ask yourself: “Where might these beliefs have come from?”
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Write down earlier experiences that shaped how you see yourself or others.
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Example: “I was often excluded at school.”
Step 5: Write What You Did (Behaviours/Responses)
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Describe how you reacted to the situation.
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Example: “I ignored her messages and withdrew.”
Step 6: Write How You Felt (Feelings)
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Note your emotions during or after the situation.
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Example: “Sad, anxious, embarrassed.”
Step 7: Reflect on the Pattern
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Look at how all the parts connect: past experiences → beliefs → thoughts → feelings → behaviours.
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Ask yourself: “Does this cycle keep me stuck?”
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This awareness can help you and your therapist find new ways to respond differently.