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

The CBT worksheets and other materials on this page are shared freely under a CC BY NC 4.0 license. This means that they are:
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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 Dysfucntional 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

Click to download: Decatastrophising

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

CBT Daily Activity Diary

Daily Activity Diary

CBT Daily Activity Diary Worksheet with Enjoyment and Mastery Ratings

Activity Diary with Enjoyment and Mastery Ratings

CBT Daily Activity Diary Worksheet With No Time Slots

Activity Diary - No Time Slots

Daily Monitoring Form

Daily Monitoring Form

Intrusion Diary

Intrusion 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

Safety Behaviours

Safety Behaviours

Schema Bias

Schema Bias

Thoughts and depression

Thoughts and Depression

Thought suppression

Thought Suppression

Unhelpful Thinking Styles

Unhelpful Thinking Styles

What Is Rumination?

What Is Rumination?


Information sheets

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)?


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

Rewind Technique

Rewind Technique


Useful tools

Activity Planning

Activity Planning

Activity Selection

Activity Selection

Click to download

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

Click to download: 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 1

Panic Formulation 2

Panic Formulation 2

PTSD Formulation Ehlers & Clark

PTSD Formulation - Ehlers & Clark

Social Anxiety Formulation

Social Anxiety Formulation

Post Traumatic Stress Disorder Formulation

Understanding PTSD

   

Supervision

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.org, 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:

Assertiveness

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

Worksheets

  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

Depression

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

Worksheets

  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

Worksheets

  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

Panic

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

Worksheets

  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

Perfectionism

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

Worksheets

  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

Worksheets

  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
Forgiveness  
  Depression Positive Psychology
Hypnosis  
Translated Worksheets Eating Disorders Psychodynamic
Imagery  
Albanian Generalised Anxiety Schema Therapy
Metaphor  
Arabic Grief & Loss Solution Focused
Mindfulness  
Czech Health Anxiety Systemic Motivational Interviewing  
Danish OCD Transactional Analysis NET  
Dutch Pain   Relapse Management  
Finnish Panic   Relaxation  
French Personality Disorders   RFCBT (Rumination)  
German Phobia   Socratic Questioning  
Greek Psychosis   Writing  
Italian PTSD      
Malaysian Self Esteem      
Norwegian Shame & Self-Criticism      
Polish Sleep and Insomina      
Romanian Social Anxiety      
Russian Tinnitus      
Spanish        
Spanish (Dominican Republic)        
Thai        
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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