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Anxiety Common Unhelpful Helpful

This document provides a tool to help identify common anxious and helpful thoughts. It includes a list of example anxious thoughts and helpful thoughts. It instructs the user to check the boxes next to thoughts they experience to discuss with their counselor. For anxious thoughts experienced often, it recommends completing a triangle diagram to understand how the thoughts lead to feelings and behaviors. Working with a counselor, the user identifies reasons for the anxious thought and generates alternative helpful thoughts. The tool is intended to increase awareness of anxious thinking and promote more helpful perspectives.

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falak naz
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681 views3 pages

Anxiety Common Unhelpful Helpful

This document provides a tool to help identify common anxious and helpful thoughts. It includes a list of example anxious thoughts and helpful thoughts. It instructs the user to check the boxes next to thoughts they experience to discuss with their counselor. For anxious thoughts experienced often, it recommends completing a triangle diagram to understand how the thoughts lead to feelings and behaviors. Working with a counselor, the user identifies reasons for the anxious thought and generates alternative helpful thoughts. The tool is intended to increase awareness of anxious thinking and promote more helpful perspectives.

Uploaded by

falak naz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Anxiety Common Unhelpful and Helpful Thoughts Tool

Feeling nervous, anxious or frightened has a lot to do with how we think. Please check the box next to the
Anxious and Helpful/Brave thoughts you sometimes have, to talk about with your counselor.

Common Anxious Thoughts Common Helpful/Brave Thoughts


 I am not safe
 Most of the time, nothing really bad happens
 Something bad could happen
 Even if something bad happened, I could
 I have to prevent bad things from happening
probably handle it
 Other kids are going to make fun of me
 I am pretty brave
 I am going to make a mistake and it will be
 I don’t let fear stop me from doing things that
terrible
matter to me
 I can’t handle __________________________________
 Everyone makes mistakes sometimes, it’s part
 I worry a lot about ____________________________
of being human
 When I have a test or a game or a challenge,
 You don’t have to be perfect (in fact, people
I think I am going to fail
prefer to be friends with NICE people, not
 I think something is going wrong with my
“perfect” people)
body or my health
 I can usually solve problems when they come
 If I don’t do things perfectly, it will be
up
terrible
 It’s OK to feel scared sometimes
 I have to watch out for danger all the time
 Other helpful thoughts you have:
 Other frightening thoughts you have:

For anxious thoughts that you have a lot, try filling out an Unhelpful Thought – Feelings – Actions
triangle to see how the thought might be affecting you. Then, with your counselor, identify the reasons
why you think that and then try to come up with more helpful thoughts to have instead. Pay attention to
the thoughts you have that are helpful and see how you can make them more common.

Anxiety Common Unhelpful And Helpful Thoughts Tool CBT+ 20161


Thoughts:
_______________________________
Triggering Situation _______________________________
___________________________________
___________________________________

Feelings connected to the


thought
Feeling words:
_____________________________
Sensations in my body:
________________________
Behaviors connected to ____________________________
the thought
______________________
______________________

Rate: 1—2—3—4—5—6—7—8—9—10

Reasons You Think This:

Anxiety Common Unhelpful And Helpful Thoughts Tool CBT+ 20162


Thoughts:
Triggering Situation _______________________________
___________________________________ _______________________________
___________________________________

Feelings connected to the


thought
Feeling words:
Behaviors connected to _________________________
the thought Sensations in my body:
______________________ ________________________
______________________ ____________________________

Rate: 1—2—3—4—5—6—7—8—9—10

What you tell yourself if the old thought comes


back:

Anxiety Common Unhelpful And Helpful Thoughts Tool CBT+ 20163

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