Gives clients a simple way to step back from negative or distressing thoughts by writing them down and seeing them as mental events rather than facts.
In a CBT or ACT therapy session, the page can be used as a quick cognitive defusion exercise for adults or older teenagers who feel caught up in worry, self-criticism, intrusive thoughts or anxious predictions. The layout asks the person to notice what is going through their mind and place those thoughts into blank thought bubbles.
The exercise focuses on the first step in acceptance and defusion: recognising thoughts as thoughts. Rather than challenging or replacing every negative thought, the prompt encourages a more mindful stance, helping the person observe inner experiences without judgement, criticism or immediate reaction.
Practitioners might use it during counselling, CBT therapy, ACT work, wellbeing support or as between-session homework. It is especially suited to clients learning to separate the thinker from the thought, build perspective, and practise noticing unhelpful thinking patterns in a simple visual format.
The single-page worksheet includes a short explanation at the top and several empty thought bubbles around a head outline, making it easy to print and complete by hand. It may also be useful for personal reflection at home when difficult thoughts feel repetitive or overwhelming. Produced by Think CBT.
