This worksheet helps you explore your emotions using the CBT Triangle — which connects Thoughts, Feelings, and Actions. Since no specific emotion was selected or filled in, I’ll walk you through how to complete it using an example:
Sad.
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Let’s say you chose “Sad” as your emotion. Here’s how you’d fill out each part:
Thoughts:
When I feel sad, I might think:
→ “Nobody cares about me.”
→ “I’m not good enough.”
→ “Things will never get better.”
Feelings (Where in my body do I feel this?):
→ My chest feels heavy.
→ My eyes want to cry.
→ My shoulders feel slumped.
→ I have no energy.
Actions:
When I feel sad, I might:
→ Stay in bed all day.
→ Stop talking to friends.
→ Cry alone.
→ Not eat much.
Coping Skills I Can Use To Manage Stressful Emotions:
→ Talk to someone I trust.
→ Write down my feelings in a journal.
→ Listen to happy music.
→ Go for a short walk outside.
→ Hug a stuffed animal or pet.
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You can pick any emotion from the list — like Angry, Worried, or Even Calm — and fill in the boxes with what *you* experience. There’s no right or wrong answer — it’s about understanding yourself better.
Final Answer:
To complete this worksheet, choose one emotion (like Sad), then write down:
1. What thoughts come up when you feel that way.
2. Where you feel it in your body.
3. How you act when you feel it.
4. One or two coping skills you can use to feel better.
Example for “Sad”:
- Thoughts: “I’m alone,” “Nothing matters.”
- Body: Heavy chest, tired arms, teary eyes.
- Actions: Withdraw, cry, skip meals.
- Coping Skills: Talk to a friend, listen to music, take deep breaths.
Parent Tip: Review the logic above to help your child master the concept of emotional regulation worksheets.
