aidemia--modules-cbt_worksheet_request	Create a Cognitive Behavioral Therapy worksheet for a patient dealing with mentioned issue(s) and aiming for behavioral changes. Take into account the details listed further.
Full name	D’Wana Mitchell
Age	Unknown
Patient condition details	Depression and anger
Patient condition	Anger Management
Relevant challenges	Nothing in particular
Therapy experience	Moderate (6-20 sessions)
Medication	None
Needed behavioural change	No particular
How many pages	1
Emergency contact
Any other preferences

Cognitive Behavioral Therapy (CBT) Worksheet for D'Wana Mitchell

Patient Information

• Name: D’Wana Mitchell
• Age: Unknown
• Condition Summary: Depression and anger
• Main Condition: Anger Management
• Therapy Experience: Moderate (6-20 sessions)
• Current Medication: None
• Needed Behavioral Change: None identified

1. Identifying Your Thoughts and Emotions

In this section, we will focus on identifying the thoughts and emotions that accompany your feelings of anger and depression. This understanding is crucial to managing your feelings more effectively.

A. Identify Situations

List situations where you typically feel angry or experience feelings of depression.

Situation	Triggering Event
(E.g., Arguments with friends)	A disagreement over a minor issue
(E.g., Work stress)	Overwhelming workload

B. Record Your Thoughts

What thoughts run through your mind in these situations? Use the table below to capture them.

Situation	Automatic Thoughts
(E.g., Arguments with friends)	“They never listen to me.”
(E.g., Work stress)	“I cannot handle this.”

C. Identify Emotions

For each situation, note the emotions you felt and their intensity (on a scale of 1-10).

Situation	Emotions	Intensity (1-10)
(E.g., Arguments with friends)	Anger	8
(E.g., Work stress)	Frustration	7

2. Challenging Your Thoughts

Now, let’s challenge those automatic thoughts and develop more balanced perspectives.

A. Identify Cognitive Distortions

Review the thoughts you've recorded. Are any of these thoughts unrealistic? Identify any cognitive distortions (e.g., all-or-nothing thinking, overgeneralization, catastrophizing).

Automatic Thoughts	Cognitive Distortion	Balanced Thought
“They never listen to me.”	Overgeneralization	“Sometimes they listen; sometimes they don’t.”
“I cannot handle this.”	Catastrophizing	“I have managed challenging tasks before.”

B. Develop Balanced Thoughts

For each identified automatic thought, write a more balanced thought that reflects reality.

Original Thought	Balanced Thought
“They never listen to me.”	“It feels like they don’t, but this isn’t always the case.”
“I cannot handle this.”	“I can ask for help if I feel overwhelmed.”

3. Emotion Regulation Techniques

This section focuses on techniques to manage emotions effectively, particularly anger.

A. Deep Breathing Exercise

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 6 seconds.
4. Repeat this cycle 5 times.

B. Mindfulness Practice

Engage in mindfulness exercises for a minimum of 5 minutes daily. Focus on your breath and observe your thoughts without judgment.

C. Identify Positive Coping Strategies

List three healthy coping strategies you can use when feeling overwhelmed.

Coping Strategy	Description
(E.g., Talking to a friend)	Open up about feelings to someone supportive.
(E.g., Journaling)	Write down emotions and thoughts to process them.
(E.g., Physical activity)	Engage in 30 minutes of exercise to release tension.

4. Action Plan for Behavioral Change

Lastly, let’s create an action plan that can help you implement the techniques learned in therapy.

A. Specific Goals

1. Goal: Practice mindfulness for 5 minutes daily.
2. Goal: Reach out to a friend at least once a week to discuss feelings.
3. Goal: Use deep breathing before reacting in emotionally charged situations.

B. Accountability

Identify someone you can be accountable to for achieving these goals.

• Accountability Partner: (E.g., therapist, friend, family member)

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Final Notes

Reflect on this worksheet regularly and revisit your thoughts, coping strategies, and goals. Progress takes time, and it’s important to celebrate small victories along the way.