CBT worksheets for anxiety (Top 3)

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This page provides effective worksheets to help individuals cope with anxiety based on CBT theory and practice. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are CBT worksheets for anxiety?

CBT worksheets for anxiety are worksheets and exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

These worksheets are designed to enable individual to change their negative cognitions, and assumptions as well as to replace them with more positive thoughts, 

These worksheets also educate individuals about these thinking eros that they engage in, and also support individuals as they learn how to tackle their anxious thoughts. 

What is CBT?

Cognitive behavioural therapy (CBT) emerged as one of the first evidence-based forms of psychological therapy which involves information gathering about experiences and reactions including thought, emotions, and behaviour that is happening in and out of the sessions. 

This form of talk therapy is designed to help people recognize unhelpful and destructive patterns of thoughts and behaviours and learn how to change them. It is based on the premise that by identifying patterns, we can reconstruct or restructure these patterns into more helpful ones.

CBT core principals posit that psychological issues and disorders are a result of negative patterns of thinking and learned patterns of behaviour. It is of the opinion that by learning coping strategies that help restore these patterns can help relieve symptoms of psychological problems.

CBT for anxiety works by exploring how one’s thoughts and behaviours work together to create anxiety. The process involves identifying and addressing their thoughts- usually negative assumptions and irrational beliefs. 

Once these are addressed, work is done to reconstruct more healthy and helpful attitudes and beliefs by replacing unhelpful patterns of thought. 

CBT is most widely used for anxiety and is understood to be one of the most effective treatment plans for anxiety disorder such as panic disorder, phobias, social anxiety disorder, and generalised anxiety disorder.

Changing Cognitions worksheet

What does this worksheet do?

This worksheet is designed to enable an individual to change their cognitions and their thought patterns into more adaptable ones so as to cope with anxiety. 

The worksheet invites individuals to consider the various thoughts that arise as a result of a certain situation and also explore the behaviours that arise as a resonose. 

It also challenges individuals to think differently and make note of mire adaptive and healthy behaviours. 

How will this worksheet help?

This worksheet helps individuals to explore new ways of thinking that can positively affect their behaviours and their way of living. 

How to use this worksheet?

To use this worksheet, consider an event or past experience and make note of the thoughts that arose in that situation. 

Make note of your behaviours and how you felt in that situation because of these thoughts. 

Next, make an effort to think of the same situation in a more objective light and develop a new cognition. 

Next, consider how you would behave based on that new cognition. 

Channelling positive thoughts worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to develop more optimistic and positive thinking.

The worksheet invites individuals to challenge themselves to think positively in difficult imagined situations and scenarios.  

How will this worksheet help?

This worksheet helps individuals to develop positive thinking and a positive frame of mind as a response to difficult and challenging situations. 

How to use this worksheet?

To use this worksheet, consider the scenarios provided and instead of thinking negatively, make an effort to think of the scenarios positively and note down how you feel after channelling positive thoughts. 

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Thinking errors worksheet 

What does this worksheet do?

This worksheet is designed to educate individuals about these maladaptive thinking errors that can impact one’s perception of themselves, others, and the world. 

These thinking errors are clinically known as Cognitive distortions which are based on irrational beliefs that a child develops as a result of various experiences- parenting, trauma, bullying etc. 

This worksheet explores these thinking errors with examples that are relevant to them and educates them about how they affect their lives. 

How will this worksheet help?

By developing an awareness of these thinking errors, individuals are able to identify them in their own lives and make mindful efforts to stop engaging with these thought processes.

How to use this worksheet?

This particular worksheet is an educative handout that one can use to learn about thinking errors. 

As you go through the worksheet make sure you take the effort to explore situations even if from your own life.

Learn about which thinking errors are unhealthy as well as how it affects your life, feelings, and behaviour. 

You can download this worksheet from here

Distraction Techniques worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to explore various ways with which they can distract themselves from anxious thoughts. 

This worksheet invites individuals to explore various activities that they can engage in so that they are distracted from their negative assumptions such as thinking errors and intrusive thinking that can lead to anxiety. 

How will this worksheet help?

This worksheet helps individuals to discover various activities that they can do that distracts them or calms them down when they feel anxious. 

How to use this worksheet?

To use this worksheet, list out various things that you can do that helps calm you down as well as things that you can spend time doing to distract yourself from anxious thoughts. 

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Tackling anxious thoughts Worksheet

When you identify a trigger, the next thing you need to know is that anxiety arises because of anxious thought and to cope with triggers involves coping with these thoughts. 

You can access this worksheet here

What does this worksheet do?

This particular worksheet is designed to help you tackle your anxious thoughts that are a result of your anxiety triggers. Often these thoughts are irrational and illogical, 

Tackling Anxious Thoughts worksheet can help bring you attention to these irrational thoughts and help you replace them with more rational and realistic ones.

How will this worksheet help?

Because your anxiety is aggravated by irrational and unrealistic thoughts, this worksheet can help you look at a senariour or a trigger in more objective ways by considering the worst outcome you can possibly imagine. 

It also invites you to consider the best outcome and the most realistic outcomes which can help you develop an awareness that there are other ways this trigger can play out. 

It also helps you to understand that even if the worst possible outcome becomes a reality, it might not affect you to the extent you are expecting and thus help you feel hopeful instead of fearful.

How to use this worksheet?

To use this worksheet you have to understand that objectivity is key. While your anxious emotions can be overwhelming, training yourself to look at things in rational and objective ways can help you develop a more adaptive thought pattern 

Take a moment to consider a trigger and write it down on the worksheet- it can be an event or a scenario playing out.

Next, write the worst possible outcome, followed by the best, and also the most likely outcome- realistically speaking. 

You should already be feeling a little hopeful about this scenario but if you are still struggling with the “what if the worst thing happens?”

Envision it happening and ask yourself how great it’s impact will be on your life- will it be as catastrophic as you imagine it to be or will you forget about it in a few weeks time?

Finally, based on these reflections, write down your anxious thoughts which are irrational and in another column write down what are adaptive thoughts that crop up when doing this exercise which are rational and objective. 

References

Treating Anxiety with CBT. Therapist Aid. Retrieved on 13th january 2022. https://www.therapistaid.com/therapy-guide/cbt-for-anxiety

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