6) Reflection / Practice

In this section, you will practise identifying and reframing automatic thoughts using examples from student life.

Step 1 – Guided Example

First, look at the example below to see how the process works.

Situation	Automatic Thought	Distortion	Balanced Alternative
Walking into a seminar room full of new student-colleagues on the first day of term.	“Everyone here is judging me. I am going to look stupid.”	Mind-reading.	“I do not know what others are thinking. Most people in a new group are also feeling a little anxious. I can focus on getting to know one or two people rather than worrying about everyone’s opinion.”

Step 2 – Automatic Thought Activity

Now try applying this process to your own experience.

Step 3 – Scenario-Based Practice

This activity helps you practise recognising common cognitive distortions in realistic university situations.

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