Alternative Response Worksheet

Situation:

(When? Where? What? With whom? What did you feel anxious about?)

Alternative Thoughts and Images:

(Are these thoughts helpful? Are the anxious thoughts 100% true/accurate, 100% of the time? What are other ways of looking at this? What is the bigger picture? )

Alternative Behaviors:

(What could you do that would be more helpful for you, others, &/or the situation? What are coping strategies that might be helpful?)
Coping Strategies I Can Use:

Deep breathing

Distract myself

Seek support from a friend/ family member

Do a pleasurable activity

Use alternative response worksheet

Alternative Feelings:

(What are feelings that are more helpful? What if you acted and thought differently about the situation? How might these changes help you feel differently?)

Original Outcome:

(What was the original outcome?)

Desired Outcome:

(Using these new alternatives, what would you like the outcome to be in the future?)