This worksheet is designed to help you challenge negative thoughts by asking yourself specific questions. It’s not a math or logic problem with one right answer — it’s a thinking tool for your emotions and beliefs.
Since none of the options (ExplainAnswer, TeachTopic, GeneratePractice) are turned on, I won’t add extra sections. But I’ll still walk through how to use this sheet step by step so you can apply it correctly.
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Step 1: Understand the goal
You’re being asked to look at a negative thought you’re having — like “I’m bad at everything” or “No one likes me” — and test whether it’s really true using four categories: Evidence, Helpfulness, Alternative perspectives, and Thinking biases.
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Step 2: Go section by section
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Evidence
Ask: Is this thought based on facts or just feelings?
Example: If you think “I failed the test, so I’m stupid,” ask:
- Did I actually fail? Or did I get a C?
- Have I passed other tests before?
- Are there times I’ve done well in school?
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Helpfulness
Ask: Does believing this thought help me feel better or reach my goals?
Example: If you believe “I’ll never be good at soccer,” does that make you practice more… or give up? If it makes you quit, it’s not helpful.
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Alternative perspectives
Ask: What would someone who cares about me say? Or what if I looked at this from far away — like 10 years from now?
Example: If you think “My friend ignored me, so they hate me,” ask:
- Could they have been busy or distracted?
- Would I judge a friend as harshly for doing the same thing?
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Thinking biases
Ask: Am I using extreme words like “always,” “never,” or “everyone”? Am I jumping to conclusions without proof?
Example: Saying “I always mess up” is probably not true — maybe you messed up once or twice, but not every time.
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Step 3: Write down your answers
Use the prompts under each heading to write short answers. You don’t need perfect grammar — just honest thoughts.
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Final Answer:
There is no single correct answer — this is a personal reflection tool. To complete the task, pick one negative thought you’ve had recently and go through each section (Evidence, Helpfulness, Alternative perspectives, Thinking biases), answering the questions honestly. This helps you see if the thought is truly accurate or just unhelpful.
Parent Tip: Review the logic above to help your child master the concept of negative self talk worksheet.
