Positive Thinking Worksheet (PDF)

What is the theory behind this Positive Thinking Worksheet (PDF)?

Both positive and negative thinking has a profound effect on our physical and mental health. Both are powerful enough to either lift a person up in the worst of times or bring them down in the best of times. No matter the situation it’s the way that we respond to it that matters. Thinking positively is a key skill that is effective to manage everyday stressors.

How will the worksheet help?

The worksheet will help individuals cultivate a positive thinking mindset. It will guide them about certain behaviours and lifestyle changes that can help them develop a more positive outlook of their life.

How to use the worksheet?

This worksheet can be used by counsellors, therapists and teachers to help individuals develop a positive thinking style as a coping mechanism against daily life stressors that bring them down.

Positive Thinking Worksheet (PDF)

Positive thinking is a skill that can be learned like any other skill. It just requires a lot of focus and your readiness to identify negative thinking and actively work on replacing them with productive positive thoughts. With time, the practice can become habitual.

Identifying common Negative Thinking patterns:

Self-talk that is degrading in any way.
Blaming yourself without analysing why something happened
Enhancing the negative aspect of a situation and minimising the positive
Only expecting the worst to happen
Avoiding responsibility of your actions by always finding external factors to blame
Talk in ‘shoulds’ and placing unnecessary pressure on yourself to achieve something
Every situation is either all good or all bad.
Setting impossible standards for yourself and then criticising yourself for not meeting them.

Analyse your thoughts according to the common negative thinking patterns mentioned above. Do they fall under any of these themes?

How to cultivate positive thinking?

Identifying negative thoughts and what triggers them. It will help you shift your focus in that particular area of your life. Work on making small changes to address negative thoughts in that particular area of your life before moving on to the next.
Actively replace negative thoughts with positive alternatives throughout the day. No matter how hard or unbelievable it seems at first.
Focus on the good things at all times. There will always be something good around you to look forward to or a way to put a positive spin to any negative situation.
Gratitude is strongly linked with enhanced self-esteem, reduced stress and resilient thinking. Keeping a daily gratitude journal or doing something as simple as thinking about at least one thing you are grateful for on a routine basis can nurture a positive attitude.
Surround yourself with positivity. Be it an uplifting and positive environment or a supportive social circle of people who you can rely on to keep your negativity in check.
Be kind to yourself. Positive self-talk can go a long way in countering negative thoughts. Don’t be harsh or critical to yourself. Use compassionate and gentle words.
Positive Affirmations are motivating phrases that you repeat to yourself when you feel low. Having a list of positive affirmations that is easily visible throughout the day can help to focus your thinking.
Your Positive Attributes are your biggest strength. Make a habit of listing your positive attributes from time to time. Revisit that list to remind you how capable you are and no amount of negative thinking can bring you down.
Allow yourself to laugh or smile even when you don’t feel like it. Research has shown how even a forced smile can have a positive effect on your mood and stress levels.