ALTERNATIVE THOUGHTS AND ACTIONS
During intense distress, thoughts can feel absolute: nothing will change, there is no way through, or I have to act now. This worksheet does not ask somebody to deny pain or replace it with unrealistic positivity. It helps create a little more space around the thought so that another response and a safer action can become possible.
The first section records thoughts, images, memories or predictions exactly as they appear. The second invites an alternative that is factual, compassionate and believable. Useful questions include: What would I say to a close friend? Is there another way to understand this moment? What only needs to happen in the next ten minutes?
The third section turns reflection into action. This may mean moving to a shared space, reducing access to danger, asking somebody to stay, grounding, eating, drinking, resting, walking, using distraction or contacting professional support. The aim is the next safer action, not a perfect solution.
Complete the contact section from a fuller safety plan. If you have seriously harmed yourself, may be about to act or cannot keep yourself safe, call 999 or go to A&E. For urgent mental health help call NHS 111. Samaritans: 116 123. Text SHOUT to 85258.
With warmth,
Maggie
Space to Breathe Therapy
UK contacts checked August 2026. This resource does not replace emergency or personalised clinical care.
