What Would I Say to a Friend? is a free printable PDF worksheet designed to support young people and adults with negative self talk, anxiety, low mood, and overwhelming thoughts. It helps people step back from harsh self criticism and develop more balanced, realistic, and compassionate thinking.
This resource uses a clear CBT style reflection approach. Users are guided to write down a difficult thought, imagine what they would say if a close friend had the same thought, identify real facts rather than emotional assumptions, and choose one small, manageable next step. They then rewrite the original thought in a fairer and more supportive way. The core message is direct and practical – if you would not say it to a friend, it is not fair or helpful to say it to yourself.
The worksheet is especially helpful for young people, teenagers, and adults who struggle with anxiety, stress, low self esteem, shame, or persistent self doubt. It supports emotional regulation, healthier thinking patterns, and improved wellbeing. It can also be useful for neurodivergent young people and adults, including those with ADHD or ASD, who benefit from structured prompts and clear guidance.
This printable worksheet can be used in one to one work, therapy sessions, coaching, group work, or personal reflection at home. It is suitable for young people, adults, parents, carers, social workers, therapists, counsellors, teachers, and other professionals supporting emotional wellbeing and mental health.
