Stepping back from your thoughts · worksheet 01
Thoughts are not facts. They are words passing through your head. This exercise is not about silencing them, but about looking at them from a little further away.
Before you start
- What it is for: To take a little distance from an anxious thought that keeps coming back, so that it weighs less in your choices. The aim is not to make it disappear.
- About 10 minutes and a quiet moment.
- Think of a thought that has hooked you today or in the last few days: it is often a short, harsh sentence (“I can’t do this”, “it’s going to go wrong”).
- This is not about arguing with the thought or changing it: just looking at it from a little further away.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare your “before” and “after” ratings: if the hook drops even by 1 or 2 points, the exercise is working. Notice which thoughts come back most often: those are the ones to work on first, perhaps with your psychologist.
If you find it hard
If the repetition feels silly, keep just “I’m having the thought that…”. If a thought doesn’t move at all, that’s not a failure: write it down and talk about it in session.
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
Help the person observe their anxious thoughts as thoughts, not as facts or orders, to reduce their influence without trying to get rid of them.
Generalised anxiety, repetitive worries, self-critical thoughts. Adults and older adolescents. Duration: 10-15 min in session, then 2 min a day.
References
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
Masuda, A., Hayes, S. C., Sackett, C. F. & Twohig, M. P. (2004). Cognitive defusion and self-relevant negative thoughts: Examining the impact of a ninety year old technique. Behaviour Research and Therapy, 42(4), 477-485.
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).
