Reframing Unhelpful Thoughts

What you will be able to do

• explain how thoughts, feelings, body sensations and actions affect each other.
• recognise twelve common thinking traps and name the ones that catch you most.
• use a change in feeling as a cue to catch and write down the 'hot thought'.
• check a thought by weighing the evidence and asking questions from different angles.
• write a balanced thought that is fair, true and believable, and re-rate how you feel.
• plan a small, safe experiment to test a prediction and use worry time for repetitive worry.
• recognise when self-help is not enough and know how to get NHS and urgent support.

1. 1How thoughts, feelings and actions connect

   Learn why the same event can feel very different depending on what you tell yourself, and what this self-help course can and cannot do.

   • Thoughts are not facts
   • The thought, feeling and action cycle
   • What this course can and cannot do

   Thinking traps checker

2. 2Spotting thinking traps

   Learn the names of twelve common thinking traps, why minds fall into them, and which ones catch you most.

   • Thinking traps, part 1: predicting and assuming
   • Thinking traps, part 2: filters, rules and labels
   • Why our minds fall into traps

   Thinking traps checkerThought-checking question cards

3. 3Catching thoughts as they happen

   Use changes in your feelings as a signal, find the 'hot thought' and fill in your first thought record.

   • Your feelings are the signal
   • Finding the hot thought
   • Your first thought record

   Thought record sheet

4. 4Checking and reframing a thought

   Weigh up the evidence, ask questions that loosen a sticky thought, and write a balanced thought you can actually believe.

   • Weighing the evidence
   • Questions that loosen a sticky thought
   • Writing a balanced thought

   Thought record sheetBalanced thought worksheetThought-checking question cards

5. 5Testing thoughts, worry and your inner critic

   Go beyond paper with small, safe experiments, learn to handle worry that goes round in circles, and soften a harsh inner voice.

   • Small experiments to test a thought
   • Worry and rumination: when thinking goes round in circles
   • Softening your inner critic

   Balanced thought worksheetThought-checking question cards

6. 6Making it stick and knowing when to get more help

   Look after the everyday basics that affect your thinking, build the habit for the long term, and know when and where to get more support.

   • Look after the basics
   • Building the habit and handling setbacks
   • When self-help is not enough

   Thought record sheetThinking traps checker

• TrackerThought record sheetCatch one upsetting thought a day, write down the situation, feeling and thought, and see how the feeling changes when you look at it in a more balanced way.
• CheckerThinking traps checkerRate how often you fall into 12 common thinking traps so you know which ones to watch for first.
• TemplateBalanced thought worksheetWork through one sticky thought step by step, from the evidence to a balanced thought you can actually believe and a small next step.
• CardsThought-checking question cardsPocket-sized questions to help you check and loosen an unhelpful thought when you do not have time for a full worksheet.