HELICOPTER WORKSHEET
Take a step back and see the bigger picture
When you are right in the middle of a difficult situation, it can be hard to see anything beyond the thought, feeling or problem directly in front of you.
The Helicopter Worksheet is a CBT-informed perspective-taking exercise.
Imagine a helicopter slowly lifting above the situation.
At ground level, your view is narrow. As the helicopter rises, you begin to see more of the landscape — other viewpoints, the wider context, facts you may have overlooked, different possibilities and possible routes forward.
Inside the full guide you will find:
• an explanation of the Helicopter View technique
• a full printable Helicopter View worksheet
• prompts for thoughts, emotions and body sensations
• your own viewpoint
• another person's possible viewpoint
• the neutral-observer perspective
• wider-context questions
• facts versus assumptions
• the friend perspective
• the future-you perspective
• a values-based viewpoint
• evidence prompts
• a balanced-picture exercise
• a practical “land the helicopter” action plan
• a Quick Helicopter Check worksheet
• a personal message from me
Taking a wider view does not mean dismissing how you feel.
Your feelings remain part of the landscape.
The aim is to stop one thought, fear or interpretation from becoming the whole landscape.
You also do not have to decide that somebody else's perspective is correct. Perspective-taking simply allows you to consider that more than one way of understanding a situation may exist.
Once you have looked from higher up, bring the helicopter back down.
Ask yourself:
What is within my control?
What can I let go of?
What is the next manageable step?
Sometimes a wider view can bring new possibilities.
Space to Breathe Therapy
