Behavioral Chain Analysis
This worksheet helps you reflect on situations that led to strong emotional reactions and understand the patterns behind your thoughts, feelings, and behaviours. By breaking the event down step by step, you can start to see what led to your response - and explore what you might do differently next time. Use this as a tool to gain insight, not judgement.
1. Identify a situation that triggered a strong emotion.
2. Identify the emotions you felt during the situation.
3. What thoughts were going through your mind at the time?
4. List the actions/behaviors you took in response to the situation.
5. What were the results/consequences of your actions/behaviors?
6. Looking back on the situation, what do you think you could have done differently?
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