REJECTION, CRITICISM & BIG FEELINGS
How to use the worksheet
Feedback, exclusion or a moment that feels like rejection can bring a rush of intense emotion. This worksheet offers a pause to explore what happened, what your mind first thought it meant, and what you know for certain. The aim is not to talk yourself out of your feelings. It is to make room for the whole picture and, if it helps, find a kinder thought to return to.
Start with the event itself: what happened, as clearly as you can describe it? Then note the meaning that came to mind straight away. Name any emotions you noticed and what you felt in your body. Next, write down the facts you know. You can also note what is still uncertain.
The question “Could there be another explanation?” is an invitation, not a test. You do not have to decide that everything is fine or that your first interpretation is wrong. If someone was unkind or excluded you, you can acknowledge that and seek support. Considering another possibility simply gives you more than one way to understand an unclear moment.
The final prompts ask what you might say to someone you care about in the same situation, and what kinder thought you would like to keep nearby. You might write a sentence such as: “This feels painful, and I can take time before deciding what it means.”
Take the worksheet at your own pace. A few words are enough; you can draw, dictate, or return to it later. If the feelings become too much, pause and do something that helps you feel grounded, or reach out to someone you trust. You can use the page again whenever you want space to reflect.
Space to Breathe Therapy
