Teenager’s activity to understand thoughts and feelings

This activity shows how thoughts, feelings and actions influence each other, and how to break the chain.

Start by asking your teen about an event that made them feel worried or anxious. Use the steps below to help them explore their thoughts and feelings.

1. Thoughts make feelings

Ask your teen: What was the event? What do they remember thinking and feeling about it at the time?

Example: A young person prepares for a test but doesn’t get the result they wanted. They start thinking “I’ll never succeed at anything.” This makes them doubt their abilities and feel scared about the future.

2. Feelings affect actions

Ask your teen: What did they do as a result of their thoughts?

Example: The young person feels anxious about studying for the next test. They keep thinking about how awful they felt the last time and put off studying.

3. Actions influence thoughts

Ask your teen: What outcome would there have been if they’d thought about things in a more helpful way?

Example: Not preparing for the test results in another low grade. But this time the young person thinks: “I didn’t get the results I wanted, but if I practice or ask for help, I can improve ready for the next exam.”

This can lead to more positive feelings and actions and help break the loop of fear and negative thoughts.

Page last reviewed: January 2026
Next review due: January 2029