This worksheet is designed to help you understand how your thoughts, feelings, and actions are connected. This is often called the "CBT Triangle" (Cognitive Behavioral Therapy). There is no single "correct" answer like in math; instead, you fill it out based on how *you* feel.
To help you complete this, I will choose one common emotion,
"Worried," and show you exactly what you could write in each box. You can use this as a guide to fill out your own sheet with any emotion you choose.
Step-by-Step Guide to Filling Out the Worksheet
1. Select an Emotion
Look at the top section with the brain characters. Pick one that matches how you are feeling or want to practice.
* *Example Choice:*
Worried (Check the box next to the orange worried brain).
2. The CBT Triangle
This triangle shows how three things link together:
*
Thoughts: What is going on in your head?
*
Feelings: Where do you feel it in your body?
*
Actions: What do you do because of these thoughts and feelings?
Box 1: Thoughts
*Question:* "What thoughts do I have when I feel this emotion?"
* *Think about:* What are you saying to yourself? Are you imagining something bad happening?
* *Example Answer for "Worried":* "I think I am going to fail my test tomorrow. I think everyone will laugh at me if I get the answer wrong."
Box 2: Feelings
*Question:* "Where in my body do I feel this emotion?"
* *Think about:* Do your hands shake? Does your tummy hurt? Is your heart beating fast?
* *Example Answer for "Worried":* "My tummy feels like it has butterflies in it. My hands feel sweaty and cold. My heart is beating really fast."
Box 3: Actions
*Question:* "How do I act when I feel this emotion?"
* *Think about:* Do you hide? Do you yell? Do you ask for help? Do you procrastinate?
* *Example Answer for "Worried":* "I don't want to study because I'm scared. I might bite my nails. I might ask my mom if I can stay home from school."
3. Coping Skills
*Question:* "Coping Skills I Can Use To Manage Stressful Emotions:"
* *Think about:* What can you do to feel better or calm down?
* *Example Answers:*
* Take 5 deep breaths (breathe in for 4 seconds, hold for 4, breathe out for 4).
* Talk to a trusted adult or friend about how I feel.
* Draw a picture or listen to calming music.
* Remind myself: "I have studied hard, and I can do this."
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Final Answer
Here is a completed example using the emotion
"Worried" that you can use as a model for your own worksheet:
Selected Emotion: Worried
Thoughts:
"I am afraid I will forget everything during the presentation. I think my voice will shake and people will stare at me."
Feelings (Body Sensations):
"My throat feels tight. My knees feel weak. I feel hot in my face."
Actions:
"I avoid looking at people. I speak very quietly. I want to run out of the room."
Coping Skills:
1. Practice deep breathing exercises before class.
2. Write down my main points on small cue cards so I don't forget.
3. Tell myself, "It is okay to be nervous, and I am prepared."
Parent Tip: Review the logic above to help your child master the concept of managing emotions worksheet.
