Helicopter Worksheet — Interactive Perspective-Taking Workbook

Helicopter View — Reading Guide

Read at your own pace. You do not have to fill in any exercises as you read.

What is the Helicopter View?

The Helicopter View is a CBT-informed way of considering a difficult situation from more than one angle. When you are close to a problem, attention may narrow onto one thought, feeling or interpretation. Imagining yourself rising above the scene can help you notice missing information, other perspectives and possible next steps.

At Ground Level

Start by identifying the situation and your immediate reaction. What did you think happened? What emotion arose? Did you notice tension, fatigue, restlessness or other body sensations? Your emotions matter and remain part of the landscape.

Your Own Viewpoint

Consider why the situation feels important. What experiences, expectations or needs might be shaping your response? Understanding your viewpoint is not the same as criticising it.

Another Person's Possible Viewpoint

If another person is involved, think about what they may have noticed or understood. You do not have to agree with them. Their thoughts are not facts unless they have told you what they think, and guessing should not become a demand to excuse harmful behaviour.

A Neutral Observer

Imagine somebody looking at the situation without knowing all the people involved. What might they actually see or hear? What might remain uncertain? Separating observation from interpretation can make a situation easier to understand.

The Wider Context

What else was happening that day or in that environment? Were there pressures, limitations, misunderstandings, sensory demands or previous experiences affecting how things unfolded? Context can explain something without making it acceptable.

Facts and Assumptions

Distinguish what you know from what you are inferring. A powerful thought can feel certain even when it is based on incomplete information. Consider evidence for and against your interpretation and notice which questions have no definite answer yet.

The Friend Perspective

Imagine a trusted friend describing a similar situation. What would you notice in their story? Could you offer understanding while still being realistic? This perspective can help soften unnecessarily harsh self-judgement.

The Future-You Perspective

Imagine revisiting this moment after some time has passed. What might still matter? What might become less central? You cannot predict how you will feel, but this question can sometimes create a little distance from the intensity of the present.

A Values-Based View

Instead of asking only how to stop an uncomfortable feeling, consider what matters to you: fairness, honesty, kindness, safety, connection or self-respect. Which response would reflect those values while respecting your needs and boundaries?

Building a Balanced Picture

Bring the useful information together. A balanced account does not insist everything is fine. You might acknowledge that something hurt, that some details remain unclear and that more than one explanation may exist. You do not need to give equal weight to every perspective.

Landing: Turning Perspective into Action

Ask: What is within my control? What is outside it? What would help right now? Is there one reasonable action to take, a boundary to communicate or a question to leave unanswered? Make the step manageable and proportionate.

When to Adapt or Skip the Exercise

Perspective-taking should not be used to dismiss abuse, discrimination, coercion, immediate safety concerns or genuine access needs. If imagining another person's perspective feels invalidating or overwhelming, skip it. If distress is intense, professional support may be more appropriate than working through the exercise alone.

A Personal Message from Maggie

When we are inside a difficult moment, one thought or feeling can fill everything we can see. Looking from higher up does not make that feeling unimportant. It simply makes room for the rest of the landscape.

You do not have to find a perfect answer or decide that somebody else's viewpoint is right. Sometimes noticing one other possibility, understanding your own needs and choosing a manageable next step is enough.

Space to Breathe Therapy