Reframing Worksheet

(One-Page Tool)

Reframing is not positive thinking; it is realistic thinking
The goal is reduced distress, not denial of difficulty
If emotions remain high, combine with Socratic questioning or the downward arrow

Name / Initials:

Date:

Situation / Context:

1 Situation

Briefly describe what happened (facts only).

2 Initial Thought

What was your first interpretation of the situation?

3 Emotional Impact

What emotion did this thought create?

Emotion:

Intensity (0-100%):

4 Pause and Broaden

Answer one or more of the questions below.

What is another possible way to look at this situation?

What might be a neutral or less extreme explanation?

What would I say to a friend in this situation?

Is there any part of this situation I am overlooking?

5 Reframed Thought

Write a more balanced, realistic interpretation.

(It should feel believable, not overly positive.)

6 Emotion Re-Check

After reframing:

New emotion:

New intensity (0-100%):

7 Takeaway

One sentence to remember when this situation happens again.

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