Thoughts, Feelings & Coping Assessment

Unhealthy Coping Worksheet

Part 1: Identifying Unhealthy Coping Patterns

Instructions: Reflect on recent situations where you felt distressed or overwhelmed. Identify

any unhealthy coping mechanisms you used. Examples include avoidance, overworking, unhealthy habits, or negative self-talk.

Situation: Describe a recent situation where you felt distressed or overwhelmed.

Unhealthy Coping Mechanism: What unhealthy coping mechanism did you use in this

situation?

Impact: How did this coping mechanism affect you and the situation?

Part 2: Identifying Unhelpful and Negative Thoughts

Instructions: Recognize and write down unhelpful or negative thoughts that occur during

distressing situations. Try to identify any patterns in these thoughts.

Situation: Briefly describe a situation where you noticed negative thoughts.

Unhelpful/Negative Thought: What was the specific thought that came to mind?

Pattern Recognition: Have you noticed this thought pattern before? If yes, in what situations?

Part 3: Identifying and Understanding Feelings

Instructions: Reflect on the feelings that arise in response to your thoughts. Understanding

your emotions can help in managing them better.

Situation: Describe a situation where you had strong emotions.

Feeling: What specific emotion(s) did you feel? (e.g., anger, sadness, anxiety, frustration)

Intensity: On a scale of 1-10, how intense was this feeling?

Physical Sensations: Did you notice any physical sensations in your body associated with this

feeling? Describe them.