Step 2 – Automatic Thought Activity

Activity 1: Automatic Thought Tracker

Instructions

Think about a recent academic situation that felt stressful. This could include situations such as:

• preparing for an exam
• giving a presentation in class
• receiving feedback from a lecturer
• working on a difficult assignment
• feeling pressure from deadlines

Complete the worksheet by following these steps:

Step 1 – Describe the situation
Briefly describe what happened.

Step 2 – Identify the automatic thought
Write down the first thought that came to your mind in that moment.

Step 3 – Identify the distortion
Consider whether the thought includes a cognitive distortion (for example catastrophising, mind-reading, or overgeneralisation).

Step 4 – Write a balanced alternative thought
Write a more balanced interpretation of the situation.

A balanced alternative thought should be:

• realistic
• based on available evidence
• neither overly negative nor unrealistically positive

The goal is not to force positive thinking, but to find a more accurate and constructive interpretation of the situation.

Reflection Questions

After completing the activity, ask yourself:

• Is my original thought 100% factual?
• What evidence supports it?
• What evidence might contradict it?