Responding to events and moods without disrupting eating
Explore how one event or mood affected eating, and choose a practical response that supports your agreed eating plan.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Responding to events and moods without disrupting eating
PreviewLive preview — type in any field to try it. Nothing is saved here.
One situation and a workable response
Practical help and social support can matter as much as changing your response to a feeling.
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use ‘Responding to events and moods without disrupting eating’
‘Responding to events and moods without disrupting eating’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for eating disorders.
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 10 minutes. It centres on one focused exercise:
- One situation and a workable response: Practical help and social support can matter as much as changing your response to a feeling.
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 CBT approach behind it
In common with other CBT methods, ‘Responding to events and moods without disrupting eating’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Fairburn, C. G. (2008). Cognitive Behavior Therapy and Eating Disorders. Guilford Press.
- Fairburn, C. G., Cooper, Z., & Shafran, R. (2003). Cognitive behaviour therapy for eating disorders: a 'transdiagnostic' theory and treatment. Behaviour Research and Therapy.
- National Institute for Health and Care Excellence (2017). Eating disorders: recognition and treatment (NG69). NICE.
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
More Eating Disorders worksheets
View all Eating Disorders worksheets →Eating Disorders
Eating Disorder Formulation (CBT-E)
A formulation based on Fairburn's enhanced cognitive-behavioural model — mapping over-evaluation of eating, shape, and weight alongside maintaining mechanisms.
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Food, mood and context diary
Record what you eat and drink as you go, where you were and how you felt. Tick eating that felt out of control, being sick or using laxatives, skipped meals and exercise. Based on the real-time monitoring record in Fairburn (2008): adds ticks for skipped meals and exercise, and a daily reflection.
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Regular eating schedule
Plan and track a pattern of regular eating, with three meals and two to three snacks, to build a predictable structure that makes binge urges less likely. Simplified from Fairburn (2008): planned and actual eating times, binges and context, without the vomiting and laxative column, and with an added flexibility rating.
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Self-evaluation pie chart
Examine what determines your self-worth, and how much of it is dominated by eating, shape, weight and controlling them, compared with other areas of life. Based on Fairburn (2008): a pie of what your self-worth rests on, with a preferred pie and a first step added; the discussion of the problems this causes is left out.
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Body checking and avoidance diary
Log body checking and body avoidance behaviours, what set them off, what you hoped they would do, what you concluded, and your mood afterwards, to spot patterns. Based on Fairburn (2008): recording body checking as it happens; avoidance, the trigger, its purpose, thoughts and mood columns are added.
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Dietary rule testing worksheet
Pick a strict eating rule, say what you think will happen if you break it, test it, and see what you learn. Based on Fairburn (2008): breaking a dietary rule as a planned experiment; belief ratings, a plan for urges to make up for it, a flexible guideline and next steps are added.
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