Thoughts-Feelings-Actions
What is the main idea of the Thoughts–Feelings–Actions model?
Thoughts influence feelings, which influence actions
Which one is a thought?
A. “Sad”
B. “Walking away”
C. “Nobody likes me.”
D. “Crying”
In the hallway scenario, you assume your friend ignored you on purpose. What trap is this?
Mind reading
What is the first step in reframing a negative thought?
Catch it
Scenario:
I’ll pretend to be a friend who forgot to wave at you in the hallway.
Your job: Catch the thought.
A. “They didn’t see me.”
B. “They ignored me on purpose.” (common trap)
C. “They hate me.”
D. “I don’t care.”
What happens when you change a negative thought?
Feelings and actions can change too
Which one is a feeling?
A. “They ignored me on purpose.”
B. “Embarrassed”
C. “Sending a text”
D. “Storming off”
What is catastrophizing? Provide example
“I failed one test, so my life is over.”
Which question helps with Check It?
“Is this thought 100% true?”
Scenario:
You think: “They left me out on purpose.”
Identify the trap AND create a positive reframe.
Mind reading
“I don’t know the whole story. Maybe they forgot or didn’t realize. I can ask calmly.”
🎭 Role‑Play Prompt:
You’re about to present in class. Your first thought is, “Everyone will laugh at me.”
Why is it important to notice this first thought?
It helps you respond more intentionally
Act a scenario-
Ex. stomping feet, angry tone
Is this a thought, feeling, or action
Action
If someone blames themselves for things outside their control, what trap is it?
Personalizing
Which reframed thought is correct?
Original:
“I’m terrible at math.”
A. “I’ll never learn this.”
B. “Math is hard for me right now, but I can improve.”
C. “Everyone is better than me.”
D. “I give up.”
Scenario:
A friend didn’t respond in the group chat for 2 hours.
Your thought: “They’re ignoring me on purpose.”
What feeling do you have in this situation
Hurt and angry