Cognitive Distortions Activity Sheet

This activity sheet is designed to help you identify and analyze your own cognitive distortions. Work through each section carefully and reflect on your thinking patterns. The goal is to recognize when you might be falling into negative thought traps and to practice reframing your thoughts in a healthier way.

Instructions:

1. Read Each Scenario Carefully:

   • Below are several scenarios that might trigger distorted thinking. Read each scenario and think about how you might respond.

2. Identify the Distortion:

   • For each scenario, write down what type of cognitive distortion (if any) you notice. Common examples include all-or-nothing thinking, catastrophizing, and overgeneralization.

3. Reflect on Your Thoughts:

   • Consider how the distortion affects your emotions. Ask yourself: "How does this thought make me feel?"

4. Practice Reframing:

   • Rewrite the distorted thought in a healthier, more balanced way. Think about what a friend might say to help you see things in a more constructive light.

5. Group Discussion:

   • You will have the opportunity to share your reflections with a partner or small group. Be open and respectful in your discussion.

Activity Scenarios:

Scenario 1: The Overwhelming Test

Imagine you have a big test coming up. As you begin studying, you think: "I always fail at these tests. There's no point in trying because I'll just mess up again."

• Identify the Distortion:
  
  
  

• How Does This Thought Make You Feel?
  
  
  

• Reframe Your Thought:
  
  
  

Scenario 2: The Unfinished Project

You start a project and encounter a few setbacks. Soon, you catch yourself thinking: "I never do anything right. I’ll never be successful."

• Identify the Distortion:
  
  
  

• How Does This Thought Make You Feel?
  
  
  

• Reframe Your Thought:
  
  
  

Scenario 3: Social Doubt

After a social event, you feel that you didn't connect with anyone and start to think: "I'm just not interesting; nobody wants to talk to me."

• Identify the Distortion:
  
  
  

• How Does This Thought Make You Feel?
  
  
  

• Reframe Your Thought:
  
  
  

Scenario 4: Facing Challenges

When faced with a challenge at school, you might think: "If I try, I know I'll just fail at the last minute."

• Identify the Distortion:
  
  
  

• How Does This Thought Make You Feel?
  
  
  

• Reframe Your Thought:
  
  
  

Reflection Questions:

• What patterns do you notice in your thinking?
• How might these distortions affect your performance and mood?
• What can you do to challenge these distorted thoughts in the future?

Remember, the goal of this activity is not to eliminate negative thoughts entirely, but to be more aware of them and to approach them in a way that supports your emotional well-being.

Good luck, and be honest with your reflections!

Mental Health Reflection Journal

Welcome to your Mental Health Reflection Journal. As we work through our sessions on cognitive distortions, take time to reflect on your thoughts and experiences. In each prompt, write as openly and honestly as you can. Your responses will help you understand your thought patterns and build healthier cognitive habits.

Session 1: Introduction to Cognitive Distortions

Reflect on today's introduction to cognitive distortions. Think about any moments when you noticed extreme or negative thinking patterns.

Prompt:
What are some examples of cognitive distortions that you think might apply to you? Describe a time when you noticed yourself engaging in these kinds of thoughts.

Write your response below:

Session 2: Identifying Personal Distortions

After completing the activity sheet, consider the patterns in your thinking.

Prompt:
Which distortions did you identify most often in your responses? How do these thoughts make you feel, and what do you think triggers them?

Write your response below:

Session 3: Deep Dive into Specific Distortions

Today we explored specific cognitive distortions and discussed healthier alternatives.

Prompt:
Choose one specific distortion (such as catastrophizing or black-and-white thinking) and explain how it might affect your day-to-day decisions and emotions. What alternative, healthier thought can you practice next time you notice this distortion?

Write your response below:

Session 4: Challenging and Reframing Thoughts

Reflect on the strategies you learned for challenging and reframing negative thoughts.

Prompt:
Describe a recent situation where you applied (or could apply) the techniques for reframing your thoughts. What did you learn about the impact of changing your thought patterns on your emotions?

Write your response below:

Session 5: Reflection and Application

Now that you have learned and practiced new ways of thinking, take a moment to consider your overall growth.

Prompt:
Looking back on all the sessions, what changes have you noticed in your thinking and emotional well-being? How do you plan to continue using these strategies to maintain a positive mindset?

Write your response below:

Remember, this journal is your personal space to explore your thoughts and feelings. Take your time, be honest, and know that every reflection is a step toward a healthier mindset.

Interactive Discussion Guide

This guide provides a series of structured questions and prompts designed to help facilitate meaningful group discussions during your "Unmasking Cognitive Distortions" sessions. Follow the suggested questions for each session as a starting point for dialogue, and feel free to adapt them based on your class needs.

General Discussion Guidelines

• Active Listening: Encourage students to listen carefully to their peers without interrupting.
  
  
  
  
  
  
• Respectful Sharing: Remind students to speak respectfully and validate diverse opinions.
  
  
  
  
  
  
• Anonymity & Comfort: Allow students the option to share anonymously or in small groups if they feel more comfortable.
  
  
  
  
  
  
• Clarification: Ask for clarification and provide opportunities to elaborate on ideas.
  
  
  
  
  
  
• Reflection: Encourage students to reflect on their own experiences and connect them with the discussed topics.
  
  
  
  
  
  

Session-Specific Prompts

Session 1: Introduction to Cognitive Distortions

• Opening Question: "What do you think cognitive distortions are? Have you ever noticed yourself thinking in extremes?"
  
  
  
  
  
  
• Follow-Up: "Can someone share an example of a cognitive distortion they’ve experienced, and how it might have affected their mood or actions?"
  
  
  
  
  
  
• Prompt for Reflection: "How might recognizing these distortions help you manage your reactions in challenging situations?"
  
  
  
  
  
  

Session 2: Identifying Personal Distortions

• Opening Question: "After completing the activity sheet, what common themes or patterns did you notice in your responses?"
  
  
  
  
  
  
• Follow-Up: "How did discussing these patterns with your small group change or reinforce your perceptions?"
  
  
  
  
  
  
• Deep Dive Prompt: "What might be some triggers that lead to these distorted thoughts, and how can awareness of these triggers empower you to make better choices?"
  
  
  
  
  
  

Session 3: Deep Dive into Specific Distortions

• Opening Question: "Which specific distortion (e.g., catastrophizing or black-and-white thinking) do you believe affects decision-making the most? Why?"
  
  
  
  
  
  
• Follow-Up: "How can a role-play scenario help us see the impact of these distortions in everyday life?"
  
  
  
  
  
  
• Prompt for Discussion: "What alternative, healthier thought can you offer when faced with these distortions?"
  
  
  
  
  
  

Session 4: Challenging and Reframing Thoughts

• Opening Question: "What techniques have you learned that can help challenge a negative thought when it pops up?"
  
  
  
  
  
  
• Follow-Up: "Can anyone share a time when they used one of these techniques? How did it change the situation?"
  
  
  
  
  
  
• Group Discussion: "In pairs, discuss how reframing can transform a negative experience into a learning moment. What did you learn from your partner’s perspective?"
  
  
  
  
  
  

Session 5: Reflection and Application

• Opening Question: "Looking back over our sessions, what is one key insight or strategy that you plan to continue using in your day-to-day life?"
  
  
  
  
  
  
• Follow-Up: "How have your thoughts and feelings changed since the first session?"
  
  
  
  
  
  
• Final Reflection: "What advice would you give to a friend who is struggling with negative thought patterns?"
  
  
  
  
  
  

Additional Tips for Teachers

• Summarize Regularly: After each discussion, briefly summarize the key points to reinforce learning.
  
  
  
  
  
  
• Encourage Participation: Ask quieter students targeted questions to ensure everyone has a chance to engage.
  
  
  
  
  
  
• Use Real-Life Examples: Relate discussion topics to real-life scenarios to enhance relevance and understanding.
  
  
  
  
  
  
• Follow Up: End each session by asking one takeaway or action step that the student can introduce into their routine.
  
  
  
  
  
  

This guide is a flexible tool to help create an open and engaging classroom environment where students can explore and challenge their own thought patterns. Use these prompts and guidelines to foster a supportive discussion space as you journey through the topic of cognitive distortions.