CBT Scenarios

Front

Scenario: Failing a Test

Scenario: You receive a low grade on a maths test. Your immediate thought is I'm terrible at maths I’ll

never get better

Question 1: What feeling might this thought lead to?

o A) Motivation

o B) Hopelessness

o C) Excitement

o D) Joy

Back

Question 2: If you feel this way, what behaviour might follow?

o A) Study harder for the next test.

o B) Give up studying and avoid math homework.

o C) Celebrate with friends.

o D) Immediately ask for extra help.

Front

Scenario: Ignored in the Hallway

Scenario: A friend walks past you in the corridor without saying hello. Your immediate thought is, They must be mad at me.

Question 1: What feeling might this thought lead to?

o A) Happiness

o B) Anxiety

o C) Indifference

o D) Confidence

Back

Question 2: If you feel this way, what behaviour might follow?

o A) Talk to your friend and ask if everything is okay.

o B) Ignore them back and avoid them in the future.

o C) Invite them to hang out after school.

o D) Send them a friendly text message.

Front

Scenario: Not Getting Invited to a Party

Scenario: You find out your friends went to a party, and you weren't invited. Your immediate thought is,

They don’t like me.

Question 1: What feeling might this thought lead to?

o A) Sadness

o B) Pride

o C) Relief

o D) Excitement

Back

Question 2: If you feel this way, what behaviour might follow?

o A) Reach out to your friends to see what happened.

o B) Isolate yourself and not talk to them.

o C) Plan to attend the next party with them.

o D) Thank them for not inviting you.

Front

Scenario: Giving a Class Presentation

Scenario: You have a class presentation and think, Everyone will think I’m boring.

Question 1: What feeling might this thought lead to?

o A) Confidence

o B) Fear

o C) Relaxation

o D) Enthusiasm

Back

Question 2: If you feel this way, what behaviour might follow?

o A) Practice and prepare even more.

o B) Speak quietly and rush through the presentation.

o C) Show enthusiasm during the presentation.

o D) Confidently engage with the audience.

Front

Scenario: Compliment from a Teacher

Scenario: Your teacher praises you for your recent project. You think, They’re just being nice; my work

isn’t that great.

Question 1: What feeling might this thought lead to?

o A) Confidence

o B) Doubt

o C) Joy

o D) Calmness

Back

Question 2: If you feel this way, what Behaviour might follow?

o A) Accept the compliment and feel proud.

o B) Dismiss the compliment and feel insecure about your work.

o C) Share your success with friends.

o D) Decide to put less effort in next time.

Front

Scenario: Missing a Deadline

Scenario: You miss a deadline for an important assignment. Your immediate thought is, I’m always

behind; I can never get anything done on time.

Question 1: What feeling might this thought lead to?

o A) Motivation

o B) Frustration

o C) Excitement

o D) Satisfaction

Back

Question 2: If you feel this way, what Behaviour might follow?

o A) Plan to finish the assignment as soon as possible.

o B) Give up on the assignment and not try to catch up.

o C) Seek help from a teacher or tutor to understand the material better.

o D) Continue procrastinating on other tasks.

Front

Scenario: Argument with a Friend

Scenario: You have a disagreement with a close friend. Your immediate thought is, They don’t care

about our friendship anymore.

Question 1: What feeling might this thought lead to?

o A) Anger

o B) Calmness

o C) Joy

o D) Indifference

Back

Question 2: If you feel this way, what Behaviour might follow?

o A) Try to resolve the argument and discuss your feelings.

o B) Avoid talking to your friend and ignore them.

o C) Apologize immediately without discussing the issue.

o D) Ask other friends for their opinion on the argument

Front

Planning a Group Activity

Scenario: You’re organizing a group activity, and one person is consistently late. Your immediate

thought is, They don’t respect my time or the effort I’m putting in.

 Question 1: What feeling might this thought lead to?

o A) Resentment

o B) Happiness

o C) Contentment

o D) Relaxation

Back

Question 2: If you feel this way, what Behaviour might follow?

o A) Discuss your feelings with the person and set clear expectations.

o B) Stop organising the activity and avoid further planning.

o C) Continue to wait and feel frustrated each time.

o D) Criticize the person in front of the group.

Front

Getting a Low Score on a Sports Game

Scenario: You play a sports game and your team loses. Your immediate thought is, I’m not good

enough; I let everyone down.

Question 1: What feeling might this thought lead to?

o A) Motivation

o B) Shame

o C) Excitement

o D) Pride

Back

Question 2: If you feel this way, what Behaviour might follow?

o A) Practice more and work on improving your skills.

o B) Avoid playing sports and stop attending practice.

o C) Blame other team members for the loss.

o D) Continue playing without trying to improve