How to Use This Worksheet

This worksheet helps you notice the cycle that keeps your difficulties going. Often, when something happens, our thoughts, feelings, and behaviours feed into each other in a way that makes the problem last longer. By writing it down, you can start to see the pattern and think about new ways to respond.

 

Step 1: Write Down What Happened (Events)

• Start with a recent situation that triggered stress or uncomfortable feelings.

• Keep it simple and factual.

• Example: “My manager didn’t reply to my email.”

 

Step 2: Write Down How You Interpreted It (Thoughts)

• Note the first thoughts that came to mind.

• Example: “She must think I’m incompetent.”

 

Step 3: Write How You Felt (Feelings)

• Describe the emotions you experienced.

• Example: “Anxious, ashamed, frustrated.”

 

Step 4: Write What You Did (Behaviours/Responses)

• Describe how you reacted or coped in the moment.

• Example: “I didn’t send a follow-up and avoided talking to her.”

 

Step 5: Look at the Cycle

• Notice how your behaviour and feelings may have reinforced your original thought.

• Example: “By not following up, I never got feedback — which made me believe even more that I’m incompetent.”

 

Step 6: Reflect on Change

• Ask yourself: “Where could I break this cycle next time?”

• Think about small changes — like trying a different thought, a new coping strategy, or a different action.

 

Tip: remember, these patterns are learned — not fixed. That means they can be changed. Even small shifts in your thoughts, feelings, or behaviours can start to break the cycle and give you new outcomes.