Cognitive Behavioral Therapy Worksheets
Printable worksheets to help you identify negative thought patterns and develop healthier thinking habits.
What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is one of the most effective and widely-used forms of psychotherapy. It focuses on identifying and changing negative thought patterns that can lead to emotional distress and problematic behaviors.
The core principle of CBT is that our thoughts, feelings, and behaviors are interconnected, and that changing our thinking patterns can positively impact our emotions and actions. By learning to recognize and challenge unhelpful thoughts, we can develop more balanced perspectives and healthier coping strategies.
The CBT Model
CBT is based on the understanding that our thoughts, feelings, and behaviors are connected in a cycle:
- • Situation: An event occurs
- • Thoughts: We interpret the event
- • Feelings: Our interpretation leads to emotions
- • Behaviors: Our emotions influence our actions
- • Consequences: Our actions affect future situations
The worksheets in this resource are designed to help you apply CBT principles to your own life. They provide structured ways to identify, challenge, and change negative thought patterns, ultimately leading to improved emotional wellbeing and more effective behaviors.
How to Use These Worksheets
- Start with the worksheets labeled "Beginner" if you're new to CBT
- Read through the instructions and examples before completing a worksheet
- Be honest with yourself—these worksheets are for your benefit
- Practice regularly, as CBT skills improve with consistent use
- Consider working with a therapist who can provide guidance and feedback
Note: While these worksheets can be valuable self-help tools, they are not a substitute for professional mental health treatment. If you're experiencing significant distress, please consult with a qualified healthcare provider.
Understanding Cognitive Distortions
Cognitive distortions are patterns of thinking that are inaccurate or exaggerated, often reinforcing negative thoughts or emotions. Recognizing these distortions is the first step toward challenging and changing them.
Seeing things in black-and-white categories, with no middle ground
Viewing a single negative event as a never-ending pattern of defeat
Focusing exclusively on negative aspects while filtering out all positive aspects
Rejecting positive experiences by insisting they "don't count"
Making negative interpretations despite having little or no evidence
Exaggerating the importance of problems or shortcomings, or minimizing positive attributes
Assuming that negative emotions reflect the way things really are
Having rigid rules about how you or others "should" behave
Attaching a negative label to yourself or others instead of describing the specific behavior
Seeing yourself as the cause of some negative external event for which you were not primarily responsible
Tip: Start by simply noticing when these distortions appear in your thinking. Awareness is the first step toward change. Many of the worksheets below will help you challenge these distortions more effectively.
Thought Records
Tools to identify and challenge negative automatic thoughts
Basic Thought Record
A simple worksheet to identify situations, thoughts, emotions, and behaviors
Cognitive Distortions Worksheet
Helps identify specific thinking errors that contribute to negative emotions
Evidence For and Against Worksheet
A detailed approach to evaluating the evidence supporting and contradicting negative thoughts
Behavioral Activation
Worksheets to help increase engagement in positive activities
Activity Scheduling Worksheet
Plan and track mood-boosting activities to combat depression and inactivity
Values and Activities Worksheet
Connect meaningful activities to your core values to increase motivation
Core Beliefs Work
Tools to identify and modify deeply held beliefs about yourself, others, and the world
Core Belief Identification Worksheet
Techniques to uncover underlying core beliefs that drive negative thoughts and feelings
Core Belief Challenging Worksheet
Systematically examine and restructure deeply held negative beliefs
Emotional Regulation
Techniques to identify, understand, and manage difficult emotions
Emotion Tracking Log
Monitor emotions to identify patterns and triggers
Distress Tolerance Skills Worksheet
Develop strategies to cope with overwhelming emotions without making the situation worse
Problem-Solving
Structured approaches to addressing life challenges effectively
Problem-Solving Steps Worksheet
A systematic approach to tackling problems rather than avoiding them
Tips for Effective CBT Practice
Be Consistent
CBT skills improve with regular practice. Try to work on these exercises consistently, even if it's just for a few minutes each day.
Practice Self-Compassion
Be kind to yourself as you work through these exercises. Changing thought patterns takes time, and setbacks are a normal part of the process.
Start with Real Examples
Use actual situations from your life rather than hypothetical scenarios. Working with real examples makes the exercises more relevant and effective.
Work in the Moment
Try to complete these worksheets when emotions are active but not overwhelming. This helps you capture thoughts more accurately and practice skills when they're most relevant.
Track Your Progress
Keep your completed worksheets and review them periodically. This helps you identify patterns and see your progress over time.
Consider Professional Guidance
While these worksheets can be used independently, working with a therapist trained in CBT can provide valuable feedback and personalized guidance.
When to Seek Professional Help
While CBT worksheets can be valuable self-help tools, there are times when professional support is necessary. Consider seeking help from a mental health professional if:
- Your symptoms are significantly interfering with your daily functioning, relationships, or work
- You're experiencing persistent feelings of sadness, anxiety, or hopelessness
- You're having thoughts of harming yourself or others
- You're using substances to cope with difficult emotions
- You've tried self-help strategies but aren't seeing improvement
- You feel overwhelmed by the process of challenging your thoughts
- You have a history of trauma or complex mental health conditions
Finding a CBT Therapist
If you decide to work with a therapist, here are some resources to help you find someone trained in CBT:
- Ask your primary care physician for a referral
- Contact your health insurance company for a list of in-network providers
- Visit the Psychology Today Therapist Directory
- Check the Association for Behavioral and Cognitive Therapies website
- Consider online therapy platforms like BetterHelp or Talkspace, which can match you with licensed therapists
Conclusion
Cognitive Behavioral Therapy offers powerful tools for changing negative thought patterns and improving emotional wellbeing. The worksheets provided in this resource can help you begin applying CBT principles to your own life, identifying cognitive distortions, challenging unhelpful thoughts, and developing healthier thinking habits.
Remember that changing thought patterns takes time and practice. Be patient with yourself as you work through these exercises, and celebrate your progress along the way. Even small shifts in your thinking can lead to significant improvements in how you feel and function.
Whether you're using these worksheets on your own or as a complement to therapy, they provide a structured approach to developing greater awareness of your thoughts and their impact on your emotions and behaviors. With consistent practice, you can build the skills needed to respond to life's challenges with greater resilience and emotional balance.
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In This Guide
Download All Worksheets
Get a complete PDF package of all CBT worksheets to use offline or print for regular practice.
Related Resources
CBT Quick Facts
CBT is one of the most researched forms of psychotherapy, with strong evidence supporting its effectiveness
CBT typically involves 12-20 sessions, making it a relatively short-term therapeutic approach
Research shows CBT can be as effective as medication for treating certain conditions, including depression and anxiety
CBT skills can help prevent relapse, with benefits often maintained long after therapy ends
CBT has been adapted for various conditions, including depression, anxiety, PTSD, OCD, insomnia, and chronic pain