1. Identify the negative thought: "I should have gone to the hairdressers to get my hair cut. They told me it was too short and I didn't like it."
2. Identify the feeling associated with that thought: "I'm worried about making new friends at school because I don't look my best."
3. Identify the behaviour resulting from that feeling: "I'm avoiding going to school because I'm embarrassed about my hair."
4. Challenge the negative thought by finding evidence against it: "My hair is not that short; it's just a little uneven. My friends haven't commented on it, so it probably isn't noticeable."
5. Replace the negative thought with a more balanced or positive one: "It's okay if my hair isn't perfect; what matters is being kind and friendly to others. People will like me for who I am, not just how I look."
6. Plan a positive behaviour to replace the avoidance: "I will go to school tomorrow and focus on talking to my classmates. I can even ask a friend for help with my hair if I'm still worried."
Parent Tip: Review the logic above to help your child master the concept of thoughts feelings actions worksheet.
