WORKSHEET

How to use this worksheet

This worksheet is like a personal journal where you can write down what you feel and think when something bothers or hurts you. The idea is to put into words what goes through your mind and then look at it through different lenses, to discover if there is a more realistic and kinder way to see it.

1. Negative feeling: write down how you feel in that moment (sadness, anger, fear, guilt, tiredness…).
2. Thought / belief: write down the phrase that came to your mind, exactly as you thought it.
3. Cognitive distortion: check if that thought fits into any of the common “mind tricks,” such as exaggerating the negative, thinking in black and white, or blaming yourself for everything.
4. Alternative thought: look for another way of seeing the situation, one that is more balanced and compassionate toward yourself.
5. Affirmation: write a short phrase that helps you remember it in daily life (like a personal mantra).

✨ It’s not about doing it perfectly, but about practicing. The more you use it, the easier it will be for your mind to naturally find more realistic and kinder thoughts.

📖 To understand how it works, you can read more here:
👉 https://hablasaludmental.com/tools-for-psychologists-cognitive-restructuring/

📄 And you can also access this worksheet in a downloadable version here:
📥 Download the worksheet