Spot the Unhelpful Thoughts

1. Start by thinking about a recent moment when you felt upset, stressed, or overwhelmed.
2. Write down what happened in simple words.
3. Notice the first thought that came into your mind. Try not to filter it.
4. Identify how that thought made you feel in your body and emotions.
5. Look at the list of thinking traps and see if your thought fits one (or more).
6. Gently challenge the thought by creating a more balanced and helpful one.
7. Notice if your feelings shift, even a little bit.

You can use this worksheet daily, weekly, or anytime strong emotions come up. The goal is not to be perfect, but to build awareness.

This worksheet is for kids, teens, and adults who want to better understand their thoughts and feelings.

It can help people who:

• Feel anxious, stressed, or overwhelmed
• Struggle with negative self-talk
• Often expect the worst to happen
• Feel stuck in repeated thought patterns
• Want to build healthier thinking habits

This can be used on your own, with a therapist, in school, or in a group setting.