Worksheet for identifying and managing depression-related emotions and thoughts.

This worksheet is designed to help you reflect on your feelings and thoughts. Since these questions are about your personal experiences, there are no single "correct" answers like in a math problem. However, I can provide example answers to show you how to fill out each section effectively. You should replace these examples with your own true feelings and situations.

Here is a step-by-step guide on how to approach each question:

Step 1: Identify Difficult Emotions

The first question asks for emotions that are hard for you to handle. Think about times when you felt really low or upset.
* Common examples: Sadness, anger, loneliness, hopelessness, anxiety, or shame.
* How to answer: List 2–3 specific emotions you feel often.

Step 2: Identify Negative Thought Patterns

This question asks about the things your brain tells you that aren't helpful or true. These are often called "cognitive distortions."
* Common examples: "I always mess everything up," "No one likes me," or "Things will never get better."
* How to answer: Write down a specific negative sentence your mind says to you.

Step 3: Identify Coping Mechanisms

This asks what you currently do when you feel those bad emotions or thoughts. This includes both healthy ways (like talking to a friend) and unhealthy ways (like ignoring the problem).
* Common examples: Sleeping all day, scrolling through social media, talking to a parent, drawing, or isolating yourself.
* How to answer: Be honest about what you actually do, even if it’s not helpful.

Step 4: Identify Scenarios of Guilt

This asks for a specific recent event where you felt guilty. Guilt often comes from thinking we did something wrong or let someone down.
* Common examples: Forgetting a chore, saying something mean to a sibling, or not finishing homework.
* How to answer: Describe one specific thing that happened last week.

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Final Answer

Here are example responses to help you complete the worksheet. Please write your own personal answers in the boxes.

1. What are some of the difficult emotions you struggle with?
* Sadness
* Loneliness
* Overwhelm

2. What are some of the unhelpful negative thought patterns you engage in?
* "I am a burden to my friends and family."
* "Nothing I do matters, so why try?"
* "Everyone else is happier than me."

3. How do you cope with your negative emotions and thoughts?
* I stay in my room and listen to music.
* I scroll through my phone for hours to distract myself.
* Sometimes I talk to my mom about how I feel.

4. Identify scenarios you felt a sense of overwhelming guilt last week.
* I forgot to walk my dog on Tuesday because I was feeling too tired, and he seemed unhappy.
* I snapped at my sister when she asked me a question, and then I felt bad for being mean.