Thought-Feeling Log Worksheet

Instructions: For each entry below, record the date, describe the situation, write down the thought that came to mind, select or write the feeling it triggered, and reflect on how you might respond differently next time.

Entry 1

Date: __________________________



Situation:




Thought:
___________________________________________



Feeling (circle one or add your own):
Anxious Sad Angry Frustrated Happy Calm Other: _______



Reflection (What could you do differently?):

Entry 2

Date: __________________________



Situation:




Thought:
___________________________________________



Feeling (circle one or add your own):
Anxious Sad Angry Frustrated Happy Calm Other: _______



Reflection (What could you do differently?):

Entry 3

Date: __________________________



Situation:




Thought:
___________________________________________



Feeling (circle one or add your own):
Anxious Sad Angry Frustrated Happy Calm Other: _______



Reflection (What could you do differently?):

Cognitive Warm-Up Cards

Use these cards to prompt sharing of thoughts or feelings. Students draw one card and share briefly.

1. “I’m worried I might fail an exam.”
2. “I feel excited about the weekend.”
3. “I often think, ‘I’m not good enough.’”
4. “I feel calm when I listen to music.”
5. “I worry about what others think of me.”
6. “I feel frustrated when things don’t go my way.”
7. “Sometimes I think, ‘No one understands me.’”
8. “I feel happy when I’m with my friends.”
9. “I worry I’ll embarrass myself.”
10. “I feel proud of my accomplishments.”
11. “I think, ‘I’ll never succeed.’”
12. “I feel relaxed after a good night’s sleep.”
13. “I worry about being late.”
14. “I think, ‘They don’t like me.’”
15. “I feel joyful when I help others.”
16. “I worry about speaking in front of the class.”
17. “I feel annoyed when people interrupt me.”
18. “I think, ‘What if I mess up?’”
19. “I feel grateful for my family.”
20. “I worry I won’t meet expectations.”
21. “I feel motivated when I set goals.”
22. “I think, ‘I’m stuck and can’t move forward.’”
23. “I feel peaceful when I go for a walk.”
24. “I worry about making the wrong choice.”
25. “I feel energetic after exercising.”
26. “I think, ‘I’m worthless.’”
27. “I feel content when I finish a book.”
28. “I worry about being judged.”
29. “I feel inspired by my favorite artist.”
30. “I think, ‘Everything is going wrong.’”
31. “I feel hopeful about the future.”
32. “I worry about disappointing others.”
33. “I feel confident when I prepare well.”
34. “I think, ‘I can’t do this.’”
35. “I feel relaxed after deep breathing.”
36. “I worry about losing control.”
37. “I feel curious to learn new things.”
38. “I think, ‘I’m not smart enough.’”
39. “I feel calm near water.”
40. “I worry about being alone.”
41. “I feel excited when I plan a trip.”
42. “I think, ‘I don’t belong here.’”
43. “I feel joyful when I laugh with friends.”
44. “I worry about my performance.”
45. “I feel relieved after talking with someone.”
46. “I think, ‘This will never get better.’”
47. “I feel energetic listening to upbeat music.”
48. “I worry about change.”
49. “I feel thankful for small victories.”
50. “I think, ‘I’m doing my best.’”

Session 1 Discussion Prompts

Instructions: Read each prompt. Take a moment to jot down your ideas, then share with a partner or the whole class. Use inclusive language and respect all perspectives.

1. Describe one thought–feeling pair you recorded in your log. What was the situation, and how did recognizing that link help you understand your reaction?

1. Think of a time when a single thought led to a strong emotion for you (e.g., worry, excitement). What did you notice about the connection between your thought and feeling?

1. How might noticing the link between thoughts and feelings guide you to choose a helpful coping strategy in the future? Give one specific example.

1. What questions do you have about using CBT to manage stress or anxiety? How can we support each other in building these skills?

Thought Funnel Activity Sheet

Instructions: Use this funnel to break down a challenging situation into its parts and plan a healthier response. Complete each section step by step.

1. Situation

What happened? Describe the context and who was involved.

2. Automatic Thought

What immediate thought went through your mind in that moment?

3. Feeling

What emotion did you experience? (Name it and rate intensity 1–10)

4. Behavior/Reactions

What did you do or feel like doing because of that thought and feeling?

5. Challenge the Thought

Ask yourself:

• What evidence supports this thought?
• What evidence contradicts it?
• Is there another way to view the situation?
  
  
  
  
  
  
  
  

6. Alternative (Balanced) Thought

Write a more realistic or helpful thought you could choose instead.

7. Alternative Response

What healthier action or coping strategy could you try next time? (breathing, talking to someone, positive self–talk, etc.)

8. Reflection

How might using this thought funnel help you manage stress or emotions in the future?

Thought-Feeling Identification Game

Objective:
Students will practice recognizing how specific thoughts can trigger particular feelings and discuss how awareness of these links supports better coping strategies.

Materials:

• Sets of thought cards (e.g., “I’ll never pass the class,” “I’m proud of my work,” “What if I embarrass myself?”)
• Sets of feeling cards (e.g., Anxiety, Pride, Embarrassment, Calm, Excitement)
• Session 1 Slide Deck for the example diagram

Setup (2 minutes):

1. Divide students into groups of 3–4.
2. Give each group a shuffled stack of thought cards and a shuffled stack of feeling cards.

How to Play (5 minutes):

1. In each group, students take turns drawing one thought card.
2. The player reads the thought aloud; the group discusses which feeling card best matches the thought.
3. They place the matched feeling card next to the thought card.
4. Repeat until all thought cards are matched (or time is up).

Debrief (3 minutes):

• Invite each group to share one pairing and explain why they matched that thought with that feeling.
• Refer to the diagram on slide “The Thought-Feeling Link” in the Session 1 Slide Deck to reinforce the concept.
• Discussion prompts:
  • Was there any thought that felt tricky to match? Why?
  • How might noticing this thought-feeling link help you choose a coping strategy (e.g., breathing, talking to someone)?

Extension (optional):

• Swap half of each group’s thought cards with another group to expose students to new examples.
• Challenge groups to come up with an alternative balanced thought for a negative pairing and discuss how that changes the likely feeling.

Breathing Cool-Down Guide

Instructions: Find a comfortable seated position. Rest your hands in your lap or on your knees, and gently close your eyes if you feel safe doing so. Let’s move through a simple breathing exercise to help calm the mind and body.

1. Center Yourself

• Sit tall with feet flat on the floor.

• Rest your hands comfortably.

• Allow your shoulders to relax downward.

2. 4-7-8 Breathing Cycle

1. Inhale quietly through your nose for a count of 4.
   
2. Hold the breath gently for a count of 7.
   
3. Exhale slowly through your mouth for a count of 8.
   
4. Repeat this cycle 3–4 times, or as many as you need to feel settled.
   
   

3. Gentle Awareness

• Notice the rise and fall of your chest or belly.

• If your mind wanders, acknowledge the thought and gently bring your focus back to the breath.

4. Reflection

After you finish your breathing cycles, take a moment to reflect on today’s session. Write brief responses below.

What physical changes did you notice as you breathed?

What is one key idea or takeaway from today’s lesson?

How can you use this breathing exercise when you feel stressed again?