Cognitive Behavioral Therapy (CBT) is built on the principle that our interpretation of events—not the events themselves—drives how we feel and what we do (Beck, 2021; Hofmann & Hayes, 2019). By breaking a stressful experience into four components (situation, thought, emotion, behavior), you can identify where unhelpful patterns begin and where change is most possible. Use this worksheet to practice mapping the CBT cycle for real situations in your life. Over time, this skill helps you catch automatic thoughts earlier and choose more adaptive responses.