ADHD  - Reaction Sensitivity Worksheet - Cognitive Behavioral Exercise

Double Board Certified Counseling Services

Mark Zauss, LMHC, LPC, CCMHC, NBCC, BC-TMC, ADHD-CCSP, C-DBT, CCTP

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Reaction Sensitivity (ADHD) – Skills Worksheet

Use this tool to slow down, notice the trigger → thought → feeling → action chain, and choose responses aligned with your values.

Quick Snapshot

Date / Time

Context

My Goal

Trigger Log (ABC)

A = Activating event, B = Beliefs/interpretations, C = Consequences (feelings/body/urges).

Editable table for tracking triggers and reactions.

A: What happened?	B: Instant thought / story	C: Feelings & body cues	Urge / impulse	SUDS 0–10

SUDS = Subjective Units of Distress (0 = calm, 10 = max).

STOP Skill (Pause Before Responding)

S – Stop T – Take a breath O – Observe P – Proceed

Tip: Try box or paced breathing first. See “Breathing Techniques” on your site.

Reframe the Thought

Hot thought (most sticky):

Evidence for / against:

Alternative, balanced thought:

Re-rate SUDS (0–10) after reframing:

It’s feedback, not a verdict. Ask for clarity first. One moment ≠ identity. Delay & respond.

Rapid Coping Plan

Body (regulation)

Mind (attention shift)

Behavior (skills)

Assertive Response (DEAR Skill)

D = Describe, E = Express, A = Ask/Assert, R = Reinforce.

Values & Next Step

My value to embody here:

One small action in the next 24 hours:

Review & Learning

What helped most?

What to tweak next time?

SUDS after skills (0–10)

Use this sheet during or immediately after reactive moments to build new patterns over time.

For education only; not a substitute for medical care. © Double Board Certified Counseling Services.

ADHD reaction sensitivity, rejection sensitivity dysphoria, CBT worksheet, STOP skill, DEAR skill, coping plan, values-based action, Double Board Certified Counseling Services, Mark Zauss

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