Thoughts, feelings, and actions

Thoughts are the words or pictures in your mind. Feelings are emotions such as sadness, worry, or happiness. Actions are what you do. These can influence one another. This activity does not ask you to describe a traumatic event.

Choose an everyday example

Example: A friend does not wave back. A thought might be “They are upset with me.” A feeling might be worry. An action might be walking away. Another possible explanation is that the friend did not see you. We cannot know without more information.

My small situation:

Find the three parts

• What went through my mind? Write the thought as a sentence.
• What feelings did I notice? It is okay to name more than one.
• What did I do, or feel like doing?

Try a fairer thought

What do I know? What am I guessing? Is there another explanation? Choose words that fit the facts and help you decide what to do. You do not have to replace a real problem with a cheerful thought. If something is unsafe, ask for protection.

A possible thought and a helpful next action:

Discuss what changed, if anything. Feelings may take time to shift. A caregiver can ask curious questions instead of arguing about the “right” answer. Bring difficult examples to your therapist for help.