Actually, I can’t solve or explain the problem based on an uploaded image — because
I can’t see or access images.
This worksheet is a
self-reflection tool, often used in cognitive behavioral therapy (CBT) or emotional regulation exercises. It’s designed to help you analyze a past situation by breaking it down into 6 key questions:
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🧠 The 6 Columns Explained:
1.
What was going on around me?
→ Describe the *external situation*: Who was there? Where were you? What happened just before?
2.
How was I feeling?
→ Name your *emotions*: Angry? Anxious? Sad? Excited? Use specific words.
3.
What was I thinking?
→ Write down your *automatic thoughts* or beliefs at the time: “They’re ignoring me,” “I’m going to fail,” etc.
4.
What did I do?
→ Record your *behavior*: Did you yell? Walk away? Cry? Avoid? React impulsively?
5.
Did it work?
→ Evaluate the *outcome*: Did your reaction help? Make things worse? Solve the problem? Hurt relationships?
6.
What else could I have done?
→ Brainstorm *alternative responses*: Calmly talk it out? Take deep breaths? Ask for space? Use a coping skill?
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✔ How to Use This Worksheet:
- Fill in
one row per situation (e.g., an argument, a stressful moment at work, a social interaction).
- Use it after something emotionally charged happens — even if it’s small.
- The goal is to build
awareness and
choice — so next time, you can respond more skillfully.
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💡
Example Filled Row (Hypothetical):
| What was going on around me? | How was I feeling? | What was I thinking? | What did I do? | Did it work? | What else could I have done? |
|------------------------------|--------------------|----------------------|----------------|------------|-------------------------------|
| My coworker interrupted me in a meeting. | Frustrated, disrespected | “They don’t care about my ideas.” | I snapped back loudly. | No — made me look unprofessional; tension increased. | Took a breath, said “I’d like to finish my point,” then paused. |
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Since I can’t see your image or any filled-in content, I can’t give you a personalized solution. But if you
describe the situation or type what you’ve written in the boxes, I’ll gladly help you analyze it!
Let me know how else I can assist 😊
Parent Tip: Review the logic above to help your child master the concept of adhd worksheets.
