Visual guide for challenging negative thoughts using a structured thought challenging worksheet.

- What is the worry or unhelpful thought?
I will fail this presentation and everyone will think I’m incompetent.

- What is the evidence that it might be true/come true?
I’ve felt nervous before and stumbled over my words in past presentations. I haven’t practiced enough this time.

- What is the evidence that it might not be true/come true?
I’ve successfully delivered presentations before when I prepared. I know the material well. My colleagues have given me positive feedback on past work. Nervousness doesn’t always lead to failure.

- How can you adjust the thought so it is more helpful and accurate?
I am prepared and capable. Even if I feel nervous, I can still deliver a good presentation. Mistakes don’t define my competence — they’re part of learning. I’ll focus on sharing my knowledge clearly, not on being perfect.