Noticing a reaction and choosing a response
Reflect on one everyday moment, notice a familiar reaction and explore a response that fits what you need.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Noticing a reaction and choosing a response
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One moment, noticed without judging
You do not need to become calm, challenge a thought or record meditation time.
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use ‘Noticing a reaction and choosing a response’
‘Noticing a reaction and choosing a response’ is an interactive mindfulness-based cognitive therapy (MBCT) worksheet, for work with depression and low mood. Consider this resource when exploring recurring patterns of low mood and how a client notices thoughts and feelings, particularly within relapse prevention work for recurrent depression.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device or download it as a print-ready PDF.
How it works
Most people work through it in around 5 minutes. It centres on one focused exercise:
- One moment, noticed without judging: You do not need to become calm, challenge a thought or record meditation time.
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The MBCT approach behind it
‘Noticing a reaction and choosing a response’ draws on mindfulness-based cognitive therapy (MBCT). MBCT draws on mindfulness practice and cognitive therapy, with a focus on relapse prevention for recurrent depression. It invites clients to notice thoughts, feelings and bodily sensations without becoming caught up in them. The emphasis is on recognising familiar patterns as they arise and exploring how to respond, rather than treating every thought as a fact or instruction.
It is intended as one part of a wider course of therapy rather than as advice or a diagnosis. The therapist can help decide how it fits the work and discuss what emerges.
Evidence & sources
This worksheet draws on mindfulness-based cognitive therapy. Key sources include:
- Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression. Guilford Press.
- Williams, M., Teasdale, J., Segal, Z., & Kabat-Zinn, J. (2007). The Mindful Way through Depression. Guilford Press.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- NHS 111 (NHS 24 in Scotland): 111 — choose the mental health option for urgent help, in England, Scotland and Wales (in Wales, press 2)
- Lifeline: 0808 808 8000 — for urgent help in Northern Ireland, free, day or night
- Samaritans: 116 123 — free, day or night, 365 days a year
- Shout: 85258 — text SHOUT, free, day or night
- SANEline: 0300 304 7000 — 4pm–10pm, every day
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