Structured worksheets translate knowledge about race and ethnicity into action. These exercises are adapted from evidence-based therapies used to treat race and ethnicity.
The Thought Record Worksheet for Race and Ethnicity
Based on CBT, this exercise helps identify and challenge the automatic thoughts driving race and ethnicity:
- Situation: What triggered my race and ethnicity?
- Automatic thought: What did I immediately think?
- Emotion: What did I feel, and how intense (0-10)?
- Evidence for/against: Is this thought accurate?
- Balanced thought: What's a more realistic perspective?
- Result: How do I feel now (0-10)?
The Race and Ethnicity Trigger Tracker
Track your race and ethnicity patterns for one week:
| Date | Trigger | Intensity (1-10) | My Response | What Helped? | |------|---------|-----------------|-------------|--------------|
The Values Clarification Exercise
When race and ethnicity is overwhelming, reconnecting with values provides direction:
Write: 'What matters most to me, even when race and ethnicity is present?'
How to Use These Worksheets
Work through one exercise at a time. Bring completed worksheets to therapy sessions to accelerate progress.