36 evidence-based resources for General CBT Skills. Preview any worksheet, then assign it to a client as an interactive digital worksheet.
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Showing 30 of 36 resources
A structured 6-step safety plan for crisis intervention and suicide prevention.
Map the developmental pathway from early experiences through core beliefs and rules to the current maintenance cycle.
Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.
The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
The full extended thought record with evidence for and against, balanced thought, and re-rating of emotion.
Identify common cognitive distortions present in your automatic thoughts.
Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.
Explore what matters most to you across key life domains to guide goal-setting and behavioural activation.
A comprehensive plan for maintaining progress after therapy — covering warning signs, coping strategies, and an action plan for setbacks.
Identify safety behaviours that maintain anxiety, understand their costs, and plan experiments to gradually drop them.
Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.
Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.
Weigh up the short-term and long-term advantages and disadvantages of a behaviour, belief, or decision.
Log exposure exercises with SUDS ratings, safety behaviours dropped, and key learning points.
Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.
Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.
Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.
Identify your personal early warning signs across thinking, mood, behaviour, and physical health, and create a stepped action plan for responding.
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.
Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.
Prepare for and process an imagery rescripting session — recording the original image, its meaning, and the rescripted version.
Build the skills to set clear boundaries and communicate assertively - knowing your rights, challenging the beliefs that get in the way, and practising new responses one small step at a time.
A monitoring record that maps anger onto a clear A-B-C structure: the trigger (antecedent), the thoughts and meaning you attach to it (appraisal), and what you did and what followed (consequence). Tracking the small irritations as well as the bigger flare-ups helps you and your therapist spot the patterns that keep anger going, and build a personal plan for handling it differently.
Pull a stressful situation apart into what you actually know, what is uncertain, and the meanings you have added - then plan a way to check your leading interpretation out in the real world.
A practical CBT skills worksheet for working with strong emotions, drawing on DBT-style strategies. It follows three steps - identify the emotion, understand what is driving it, and choose a skill to help it settle - so that you can respond to difficult feelings on purpose rather than being swept along by them.
When everything feels like too much at once, overwhelm can make it hard to think clearly or know where to start. This worksheet applies structured CBT problem-solving to that feeling: get every demand out of your head and onto the page, sort what is yours to carry from what is not, and turn it into a realistic short plan with a clear first step. A brief grounding option is included for the moment itself.
A DBT and ACT informed worksheet for practising willingness (rather than willfulness) and acceptance. It clarifies that acceptance is not approval, resignation, or giving up; helps you notice what you are currently struggling against; guides acceptance of difficult thoughts, feelings and sensations through turning the mind, willing hands, and letting the wave rise and fall; and links acceptance to your values so that allowing discomfort is purposeful, in the service of what matters, rather than passive.
A worksheet combining values clarification with activity pacing and self-regulation, suited to fatigue, burnout, overwhelm, and living with a long-term condition. It helps you clarify what matters across life domains, recognise the boom-bust (overactivity then crash) pattern, and build a paced activity plan based on a sustainable baseline with gradual planned increases rather than activity driven by how you feel on the day. It also helps you spot early signs of over-doing and plan rest, so that you can live your values sustainably over time.
A goal is far more likely to happen when it is clear, concrete and connected to what matters to you. This worksheet helps you shape a goal you care about into a SMART one - Specific, Measurable, Achievable, Relevant and Time-bound - then break it into first steps, plan for the obstacles, and decide how you will track progress. Best used alongside your therapy work, as something you and your therapist shape together.
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