Free cognitive behavioural therapy (CBT) worksheets, and self-help resources

The PsychologyTools CBT worksheets on this page are shared freely under a CC BY NC 4.0 license. This means that they are:
Free to use Free to give to clients Free to share Not to be sold

Audio Therapy Resources

Audio Relaxed Breathing
Relaxed Breathing

Audio Progressive Muscle Relaxation
Progressive Muscle Relaxation

Audio Peaceful Place Peaceful Place

Audio Combined Relaxation Exercise
Combined Relaxation Exercise

Audio Relaxation Pack
Relaxation Pack

Blank formulations

Core-Belief-Driven CBT Formulation Worksheet Belief-Driven CBT Formulation

Compassionate Mind Formulation Worksheet Compassionate Mind Formulation

CBT Cross-Sectional Formulation Worksheet Cross Sectional CBT Formulation

CBT Friendly Formulation Worksheet Friendly Formulation

Click to download Jacqueline Persons-Style Case Formulation

Judith Beck Formulation Worksheet Judith Beck-Style Case Formulation

Longitudinal Formulation 1 Longitudinal Formulation

Longitudinal Formulation 2 Longitudinal Formulation 2

Schema Activation Formulation Schema Activation Formulation

Vicious Flower Formulation Vicious Flower Formulation

Thought records

CBT Thought Record Worksheet CBT Thought Record

CBT Thought Record Worksheet (Portrait Orientation) CBT Thought Record (Portrait)

Daily Record of Dysfunctional Thoughts Daily Record of Dysfunctional Thoughts

REBT Dysfunctional Thought Record Worksheet Dysfunctional Thought Record

Health Anxiety Thought Record Health Anxiety Thought Record

Intrusion Record Intrusion Record

Simple Thought Record Simple Thought Record

Worry Thought Record Worry Thought Record

Cognitive restructuring

Click to download ABC Belief Monitoring

Behavioural Experiment Behavioural Experiment Planning Worksheet

Decatastrophising worksheet
Decatastrophising Worksheet

Hindsight Bias Hindsight Bias

Hotspot Record Hotspot Record

Modifying Rules And Assumptions Modifying Rules And Assumptions

Pie Chart Pie Chart

Positive Belief Record Positive Belief Record

Theory A Theory B Theory A / Theory B
Hypothesis A / Hypothesis B
Dual Model Strategy

What If...? What If ... ? Worksheet

Diaries / Data gathering

Click to download Anger Diary

CBT Daily Activity Diary CBT Daily Activity Diary

CBT Daily Activity Diary Worksheet with Enjoyment and Mastery Ratings CBT Activity Diary with Enjoyment and Mastery Ratings

CBT Daily Activity Diary Worksheet With No Time Slots CBT Activity Diary - No Time Slots

Daily Monitoring Form Daily Monitoring Form

Intrusion Diary Intrusion Diary

OCD Diary
OCD Diary

Pain Diary Pain Diary

Panic Diary Panic Diary

Rumination Diary Worksheet Rumination Diary

Self Practice Record Form (CBT Homework Worksheet) Self-Practice Record Form (CBT Homework Worksheet)

Sleep Diary Sleep Diary

Task Planning And Achievement Record Task Planning And Achievement Record

Mechanisms (Maintaining processes)

Classical Conditioning Worksheet Classical Conditioning

CBT Core Belief Magnet Metaphor Core Belief Magnet Metaphor

How Breathing Affects Feelings How Breathing Affects Feelings

Operant Conditioning / Instrumental Learning Worksheet
Operant Conditioning / Instrumental Learning

Safety Behaviours Safety Behaviours

Schema Bias Schema Bias

Selective_Attention Selective Attention

Thoughts and depression Thoughts and Depression

Thought suppression Thought Suppression

Unhelpful Thinking Styles Unhelpful Thinking Styles

What Is Rumination? What Is Rumination?

Information sheets

Click to download
Assertive Communication

Emotional_Regulation_System Emotional Regulation Systems

Guidelines For Better Sleep Guidelines For Better Sleep

Intrusive Thoughts Brain Metaphor Intrusive Thoughts Brain Metaphor

Click to download PTSD Film Projection Metaphor

PTSD Linen Cupboard Metaphor PTSD Linen Cupboard Metaphor

PTSD & Memory PTSD and Memory

Schema Metaphors Schema Metaphors

Stages Of Change Stages of Change

TEAR Model Of Grief TEAR Model Of Grief

Threat system Threat System / Fight or Flight

Values Worksheet Values Worksheet

What Is CBT? What Is Cognitive Behavioural Therapy (CBT)?

What Is EMDR?
What Is EMDR?

Techniques / procedures

Interoceptive Exposure Worksheet & Information Interoceptive Exposure

Narrative Exposure Therapy Narrative Exposure Therapy

Nightmare Exposure And Rescripting Nightmare Exposure And Rescripting

Pacing For Pain And Fatigue Pacing For Pain And Fatigue

Relaxed Breathing Relaxed Breathing

Rewind Technique Rewind Technique

Useful tools

Activity Planning Activity Planning

Activity Selection Activity Selection

Anger decision sheet Anger Decision Sheet

Checklist For Better Sleep Worksheet Checklist For Better Sleep

EMDR Protocol EMDR Protocol

Motivation & Ambivalence Motivation and Ambivalence

Problem Grid Problem Grid

Problem Solving Problem Solving

Stages Of Social Anxiety Stages Of Social Anxiety

Stop Think Breathe Stop Think Breathe

SWOT Analysis SWOT Analysis

Therapy Blueprint Therapy Blueprint

Things To Do List Things To Do List

TRAP & TRAC Worksheet TRAP & TRAC Worksheet

Treatment Planning Checklist Treatment Planning Checklist

VAS Scale VAS Scale

Forgiveness tools

Unforgiveness Hook Metaphor Unforgiveness Hook Metaphor

Forgiveness Is... Worksheet Forgiveness Is

Forgiveness Quotations Worksheet Forgiveness Quotes

Methods Of Forgiveness (Ways Of Forgiving) Worksheet Forgiveness Methods


Formulations for specific disorders

Body Dysmorphic Disorder Formulation Body Dysmorphic Disorder Formulation

Cognitive Formulation of Delusions Delusions Formulation

Fear of Bodily Sensations Fear Of Bodily Sensations

Panic Formulation Panic Formulation

PTSD Formulation Ehlers & Clark PTSD Formulation - Ehlers & Clark

Social Anxiety Formulation Social Anxiety Formulation

Post Traumatic Stress Disorder Formulation Understanding PTSD



Supervision Preparation Supervision Preparation

Psychology resources made by other people

The Centre for Clinical Interventions (CCI) is an Australian mental health organisation that conducts research, provides training and supervision, and offers a clinical service. They also make amazing resources that are helpful for therapists and their clients. They have nothing to do with PsychologyTools, but I'm a big fan of their materials and sometimes find it hard to get to the ones I want in a hurry. I'm providing links direct to some of their materials here:


Self Help Programme

  1. What is assertiveness?
  2. How to recognise assertive behaviour
  3. How to think more assertively
  4. How to behave more assertively
  5. Reducing physical tension
  6. How to say "no" assertively
  7. How to deal assertively with criticism
  8. How to deal with disappointment assertively
  9. How to give and receive compliments assertively
  10. Putting it all together

Bipolar Disorder

Information sheets

  1. What is Bipolar Disorder
  2. What Causes Bipolar Disorder
  3. Medications for Bipolar Disorder
  4. Psychosocial Treatments for Bipolar Disorder
  5. Detecting Early Warning Signs
  6. Mood and Symptom Monitoring
  7. Vicious Cycle of Depression
  8. Behavioural Activation
  9. Fun Activities Catalogue
  10. Improving How You Feel
  11. Thinking and Feeling
  12. Analysing Your Thinking
  13. Changing Your Thinking
  14. Unhelpful Thinking Styles
  15. Cognitive Changes in Mania
  16. Preventing Manic Thinking
  17. Preventing Mania
  18. Organising and Prioritising
  19. Coping With Stressful Events
  20. Problem Solving
  21. Staying Healthy


  1. Bipolar Symptoms
  2. Medication Record
  3. Stress Vulnerability
  4. Early Warning Signs
  5. Plan of Action
  6. Mood Monitoring
  7. Symptom Monitoring
  8. Behavioural Activation
  9. Weekly Activity Schedule
  10. Weekly Goals Record
  11. Thoughts and Emotions
  12. Thought Diary 1
  13. Thought Diary 2
  14. Thought Diary 3
  15. Simple Thought Diary
  16. Balance Sheet
  17. Organising Ideas List
  18. Coping Resources
  19. Problem Solving
  20. Self Management Plan
  21. Goal Setting

Self-help Programme

  1. Overview of Bipolar Disorder
  2. Treatment Options
  3. Self Monitoring
  4. Behavioural Strategies for Managing Depression
  5. Cognitive Strategies for Managing Depression
  6. Cognitive Strategies for Preventing Mania
  7. Behavioural Strategies for Preventing Mania
  8. Coping with Stressors

Body Dysmorphia

Self-help Programme

  1. Understanding body dysmorphic disorder (BDD)
  2. What keeps BDD going?
  3. Reducing appearance preoccupation
  4. Reducing checking and reassurance seeking
  5. Overcoming negative predictions, avoidance, and safety behaviours
  6. Adjusting appearance assumptions
  7. Self-managment planning


Information sheets

  1. What is Depression
  2. What Causes Depression
  3. Psychotherapy for Depression
  4. Vicious Cycle of Depression
  5. Behavioural Activation
  6. Fun Activities Catalogue
  7. Improving How You Feel
  8. Thinking and Feeling
  9. Analysing Your Thinking
  10. Changing Your Thinking
  11. Unhelpful Thinking Styles
  12. What Are Core Beliefs?
  13. Problem Solving
  14. Staying Healthy
  15. Grief and Bereavement


  1. Symptoms of Depression
  2. Behavioural Activation
  3. Weekly Activity Schedule
  4. Weekly Goals Record
  5. Making the Connection
  6. Thought Diary 1
  7. Thought Diary 2
  8. Thought Diary 3
  9. Thought Diary
  10. Core Beliefs Worksheet
  11. Healthy Me
  12. Goal setting (End of therapy)

Self-help Programme

  1. Overview of depression
  2. Behavioural strategies for managing depression
  3. The thinking-feeling connection
  4. The ABC analysis
  5. Unhelpful thinking styles
  6. Detective work and disputation
  7. The end result
  8. Core beliefs
  9. Self management

Distress Intolerance

Self-help Programme

  1. Understanding distress intolerance
  2. Accepting distress
  3. Improving distress
  4. Tolerating distress

Eating Disorders

Self-help Programme - Part 1

  1. What is an eating disorder?
  2. How ready am I to change?
  3. How eating disorders are maintained
  4. Self monitoring
  5. Regular eating and weighing
  6. Binge eating, purging, and driven exercise
  7. Moods and disordered eating
  8. Dietary rules
  9. Progress review and barriers to change

Self-help Programme - Part 2

  1. Over-evaluation of body shape and weight
  2. Challenging unhelpful thinking
  3. Challenging dietary rules
  4. Body checking / avoidance and "feeling fat"
  5. Low self-esteem
  6. Improving low self-esteem
  7. What are mindsets?
  8. Changing mindsets
  9. Relapse prevention

Generalised anxiety and mindfulness

Information Sheets

  1. What is generalised anxiety disorder?
  2. What is mindfulness?
  3. Mindfulness and letting go
  4. How worry works
  5. Accepting uncertainty
  6. Behavioural experiments
  7. Calming technique
  8. Progressive muscle relaxation
  9. Postpone your worry
  10. Situational exposure
  11. Coping with stress


  1. Anxiety symptoms record
  2. Breathing rate record/a>
  3. Monitoring relaxation
  4. Situational exposure diary
  5. Postpone your worry
  6. Letting go with mindfulness
  7. Accepting uncertainty
  8. Challenging intolerance of uncertainty

Self-help Programme

  1. Overview of generalised anxiety
  2. Overview of worrying
  3. Negative beliefs about worrying (Part 1)
  4. Negative beliefs about worrying (Part 2)
  5. Positive beliefs about worrying
  6. Challenging worries
  7. Letting go of worries
  8. Accepting uncertainty
  9. Problem solving
  10. Relaxation
  11. Self management

Health anxiety

Self-help Programme

  1. Understanding health anxiety
  2. How health anxiety develops
  3. What keeps health anxiety going?
  4. Reducing your focus on health symptoms and worries
  5. Re-evaluating unhelpful health-related thinking
  6. Reducing checking and reassurance seeking
  7. Challenging avoidance and safety behaviours
  8. Adjusting health rules and assumptions
  9. Healthy living and self-management planning


Information sheets

  1. What is panic?
  2. Biology & Psychology of Panic
  3. Vicious Cycle of Anxiety
  4. Calming Technique
  5. Progressive Muscle Relaxation
  6. Behavioural Experiments
  7. Situational Exposure
  8. Physical Sensations and Panic


  1. Breathing Rate Record
  2. Anxiety Symptoms Record
  3. Monitoring Relaxation
  4. Sitational Exposure Diary
  5. Internal Exposure Record

Self-help Programme

  1. Overview of panic
  2. More about panic
  3. The thinking-feeling connection
  4. The ABC's of thinking and feeling
  5. Unhelpful thinking styles
  6. Detective work and disputation
  7. Evaluation and balanced thinking
  8. Core beliefs
  9. Coping with physical alarms - Exposure part 1
  10. Coping with physical alarms - Exposure part 2
  11. The calming technique
  12. Self management


Information sheets

  1. What is perfectionism?
  2. What maintains perfectionism?
  3. Reducing perfectionistic behaviours
  4. Challenging perfectionistic thinking
  5. Perfectionism rules and assumptions
  6. Re-evaluating the importance of achieving

Self-help Programme

  1. What is perfectionism
  2. Understanding perfectionism
  3. What keeps perfectionism going?
  4. Changing perfectionism
  5. Reducing my perfectionist behaviour
  6. Challenging my perfectionist thinking
  7. Adjusting unhelpful rules and assumptions
  8. Re-evaluating the importance of achieving
  9. Putting it all together

Self Esteem

Information Sheets

  1. What is low self-esteem?
  2. How low self-esteem begins
  3. How low self-esteem is maintained
  4. Acknowledging your positives
  5. Negative self-evaluations
  6. Adjusting negative core beliefs
  7. Adjusting rules and assumptions
  8. Overcoming biased expectations
  9. Healthy self esteem


  1. How low self-esteem begins
  2. How low self-esteem is maintained
  3. Positive qualities record
  4. Positive you journal
  5. Adjusting core beliefs
  6. Challenging biased expectations
  7. Experimenting with biased expectations
  8. Thought diary for negative self-evaluations
  9. Adjusting rules & assumptions
  10. Healthy self esteem

Self-help Programme

  1. What is low self-esteem?
  2. How low self-esteem develops
  3. How low self-esteem is maintained
  4. Biased expectations
  5. Negative self-evaluations
  6. Accepting yourself
  7. Adjusting rules and assumptions
  8. Developing balanced core beliefs
  9. Healthy self esteem

Social anxiety

Information Sheets

  1. What is social anxiety?
  2. What can be done about social anxiety?
  3. Calming technique: breathing
  4. Progressive muscle relaxation
  5. Improving how you feel
  6. Thinking and feeling
  7. Analysing your thinking
  8. Changing your thinking
  9. Unhelpful thinking styles
  10. What are core beliefs?
  11. Situational exposure
  12. Staying healthy


  1. Anxiety symptoms record
  2. Breathing rate record
  3. Monitoring your relaxation level
  4. Weekly activity schedule
  5. Weekly goals record
  6. Making the connection
  7. Thought diary 1
  8. Thought diary 2
  9. Thought diary 3
  10. Thought diaries (Tri-fold)
  11. Core beliefs worksheet
  12. Situational exposure
  13. Situational exposure diary
  14. Healthy me
  15. Goal setting

Self-help Programme

  1. Overview of social anxiety
  2. The calming technique: breathing
  3. Progressive muscle relaxation
  4. The thinking-feeling connection
  5. The ABCs of thinking and feeling
  6. Unhelpful thinking styles
  7. Detective work and disputation
  8. The end result
  9. Core beliefs
  10. Graded exposure 1
  11. Graded exposure 2
  12. Self management



Home Problems Therapy Orientation Techniques Mechanisms
Download Worksheets Addictions ACT Affect Regulation Avoidance
Download Audio Anger Cognitive Analytic Therapy Behavioural Activation Cognitive Bias
Download Service Materials Anxiety Cognitive Behavioural Therapy Case Formulation Conditioning
Latest Additions Assertiveness Compassion Focused Therapy Cognitive Restructuring Rumination
About / Contact Bipolar Dialectical Behaviour Therapy Distraction Safety Behaviours
Share & Contribute Body Dysmorphia Humanistic EMDR Schema Maintenance
Translation Project Chronic Fatigue Neuropsychology
  Depression Positive Psychology
Translated Worksheets Eating Disorders Psychodynamic
Albanian Generalised Anxiety Schema Therapy
Arabic Grief & Loss Solution Focused
Armenian Health Anxiety Systemic Motivational Interviewing  
Czech OCD Transactional Analysis NET  
Danish Pain   Relapse Management  
Dutch Panic   Relaxation  
Finnish Personality Disorders   RFCBT (Rumination)  
French Phobia   Socratic Questioning  
German Psychosis   Writing  
Greek PTSD      
Hungarian Self Esteem      
Italian Shame & Self-Criticism      
Malaysian Sleep and Insomina      
Norwegian Social Anxiety      
Polish Tinnitus      
Portuguese (Brazilian)        
Spanish (Dominican Republic)
Traditional Chinese
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Acknowledgements/References: PsychologyTools tries as far as possible to reference all sources of original work, and will gratefully welcome any corrections.
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