This worksheet helps you understand how your thoughts affect your feelings and actions when something happens. Let’s walk through each step together using a simple example so you can fill it out on your own.
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Step 1: Describe the situation
Think of something that happened recently — maybe at school, at home, or with friends. For example:
> “I forgot to bring my homework to class.”
Write down what actually happened — just the facts, no feelings yet.
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Step 2: What were your thoughts?
What went through your mind right after the situation?
Example:
> “My teacher is going to be mad. I’m in trouble. Everyone will think I’m lazy.”
These are your automatic thoughts — they pop up fast!
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Step 3: How did you feel?
Based on those thoughts, what emotions did you have?
Example:
> “I felt scared, embarrassed, and nervous.”
Feelings come from your thoughts — not directly from the situation.
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Step 4: What were your behaviors (how did you react)?
What did you do because of how you felt?
Example:
> “I didn’t raise my hand in class. I hid in my seat. I didn’t talk to anyone.”
Your behavior is your reaction — it’s shaped by your feelings.
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Step 5: What was the outcome?
What happened as a result of your behavior?
Example:
> “The teacher didn’t notice me. But I still didn’t turn in my homework. Later, I got a zero.”
The outcome shows whether your reaction helped or made things worse.
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Now you try! Think of your own situation and fill in each part. Remember:
👉 Your thoughts change how you feel.
👉 Your feelings change what you do.
👉 What you do changes what happens next.
You can use this tool anytime you want to understand why you reacted a certain way — and how to make better choices next time.
Final Answer:
Use the steps above to complete your worksheet with your own real-life example. Start with a situation, then write your thoughts, feelings, behavior, and outcome — one box at a time.
Parent Tip: Review the logic above to help your child master the concept of anger management therapy worksheet.
