STOP AND JOT WORKSHEET

STEP	INSTRUCTIONS	ANSWER
Situation	Describe the event or situation that triggered your feelings.	________________________________________________________________________________
Thoughts	What was going through your mind?	________________________________________________________________________________
Emotions	Which emotions did you identify?	________________________________________________________________________________
Physical sensations	What feelings or physical sensations did you observe? For example, if feeling a tight chest & sweating hands.	________________________________________________________________________________________________________________________
Reflection	Answer these questions: -What are the patterns or triggers that you see? -How realistic and useful are these thoughts? -Next time, what could you do to either anticipate the problem or prevent its occurrence?	________________________________________________________________________________________________________________________________________________________________________________________________________
Plan	Develop a plan for how to handle similar situations in the future.	________________________________________________________________________________

References

Beck, J. S. (2011). *Cognitive Behavior Therapy: Basics and Beyond* (2nd ed.). New York: Guilford Press.
Kabat-Zinn, J. (1990). *Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness*. New York: Bantam Books.
Linehan, M. M. (1993). *Cognitive-Behavioral Treatment of Borderline Personality Disorder*. New York: Guilford Press.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.