- Situation: I have a math test tomorrow.
Thought: I’m going to fail. I didn’t study enough.
Feeling: Anxious, overwhelmed
New thought: I can review key concepts tonight and get a good night’s sleep. I’ve passed tests before.
New feeling: Calm, prepared
- Situation: My friend canceled our plans last minute.
Thought: They don’t care about me.
Feeling: Hurt, rejected
New thought: They might be dealing with something unexpected. I’ll check in with them later.
New feeling: Understanding, patient
- Situation: I made a mistake at work.
Thought: I’m useless. My boss will fire me.
Feeling: Ashamed, scared
New thought: Everyone makes mistakes. I’ll learn from this and fix it.
New feeling: Responsible, motivated
- Situation: I didn’t get invited to the party.
Thought: No one likes me.
Feeling: Lonely, insecure
New thought: Maybe it was a small gathering or they forgot. I’ll reach out to a friend instead.
New feeling: Empowered, connected
- Situation: I’m stuck in traffic.
Thought: This always happens to me. My day is ruined.
Feeling: Frustrated, angry
New thought: I can use this time to listen to music or a podcast. It’s not worth stressing over.
New feeling: Relaxed, content
Parent Tip: Review the logic above to help your child master the concept of reframing worksheet.
