Stepping back from your thoughts · worksheet 03
Thinking can help. Going round in circles, much less so. These three questions help you see the difference.
Before you start
- What it is for: To notice when you are thinking usefully and when you are going round in circles, and to switch to a concrete question that moves you forward.
- About 5 minutes, at the moment you notice you have been going over something for a while.
- Thinking is not the problem: sometimes it helps. This worksheet helps you tell when it helps and when it goes round in the same place.
- “Why…?” questions tend to feed the loop; “what can I do…?” questions tend to get you out of it.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If you often answer “no, no, worse”, it is a loop: the “next small step” column is the most important one. Over time you will spot your loops and what triggers them sooner.
If you find it hard
If you can’t find a “small step”, choose an action that changes what you are doing (moving, calling someone). Avoid blaming yourself for ruminating: that restarts the loop.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Learn to spot when you are “going round in circles” (abstract questions, “why…?”) and switch to concrete thinking, focused on the next action.
Anxious or depressive rumination, a tendency to analyse endlessly, rumination after a mistake or a conflict. Duration: 15 min in session, then at each episode of rumination.
References
Watkins, E. R. (2016). Rumination-Focused Cognitive-Behavioral Therapy for Depression. Guilford.
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163-206.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
