CBT worksheets (Top 5)

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This blog provides some effective CBT worksheets. 

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

What are CBT worksheets?

CBT worksheets 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 individuals to challenge their automatic thoughts, be objective in their evaluation of citations, modify behaviours based on more helpful thoughts, and also identify their unhelpful patterns of thinking. 

These worksheets, based on CBT, invite individuals to change their patterns of thinking, and understand how thought, emotions, and behaviours affect each other. 

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 by exploring how one’s thoughts and behaviours work together to create psychological problems re;ated to cognition, emotions, and behaviour. 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, mood disorders like depression 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.

Challenging thought worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to challenge automatic thoughts and replace them with more helpful and realistic thoughts. 

The worksheet invites individuals to reflect and develop insight into how their thoughts affect their feelings and behaviours and encourages them to challenge these thoughts. 

How will this worksheet help?

By helping individuals to challenge their automatic negative thoughts and replace them, this worksheet helps individuals modify their cognitive patterns into more healthy and helpful ones that can bring about positive changes in their emotions and their behaviours. 

How to use this worksheet?

To use this worksheet, follow the instructions given and make note of your automatic negative thoughts.

Reflect on how these thoughts affect your emotions and your behaviours and note them down. 

Challenge this thought with more realistic beliefs and ask yourself how true these negative thoughts are. Be objective in this process. 

Now, with this new thought, make note of how your behaviours would change and the emotion that you would feel. 

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Focusing on what rather than why worksheet

What does this worksheet do?

This worksheet is designed to help an individual develop a retrospective approach to handling their relationships and the outside world. 

It invites an individual to take a moment to reflect on why someone would behave in a certain way rather than the “what” of their behaviour. It also aims to develop a more positive perception of others and their beliefs of other people. 

How will this worksheet help?

When done with guidance and correctly, this worksheet will help an individual develop empathy for others while at the same time teach them how to respond to behaviours of others that they might not like instead of reacting to it. 

It will also help them develop a less ego-centric view of their world and help them shift their focus on the “why” of human behaviour rather than the “what” which can help them develop a deeper understanding of their own emotions and others- developing emotional awareness.

How to use this worksheet?

To use this worksheet, reflect on various instances where you came across someone whose behaviour you did not like. 

Write down the behaviours on one column and write down the emotion that was evoked as a result of the unwanted behaviour- what you felt in that situation. 

Reflect on what happened and take an empathetic view of the other person and guess a few reasons as to why a person might have behaved that way. Make sure that the why does not have to do with any negative evaluation of themselves.

For example, a friend ignored them when crossing the street. You might believe that the reason why was because the friend does not like you. Avoid this kind of evaluation and instead consider alternatives that have nothing to do with you like- they were busy so they did not see them.

After they have considered the what, note down the emotion you feel after this new perspective. 

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Modifying behaviour worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to modify their behaviours effectively by changing their thoughts and beliefs. 

This worksheet invites individuals to reflect on unhelpful thoughts that lead to unhealthy behaviours and challenges them to change these unhelpful thoughts based on reality and objectivity.

How will this worksheet help?

This worksheet helps individuals develop an awareness of how their thoughts affect their behaviours and also helps individuals use this awareness to replace their unhelpful thoughts and modify their behaviours.  

How to use this worksheet?

To use this worksheet, follow the instructions provided and reflect on various unhelpful thoughts that you engage in and the resulting behaviours. 

Next, challenge these thoughts and replace them with more realistic thoughts and predict the change behaviours.

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

The ABC of CBT Worksheet

What does this worksheet do?

This worksheet is based on the REBT ABC model of cognitive behavioural therapy. It invites a person to evaluate their thoughts by taking notice of one’s behaviour and emotions that might be causing distress. 

It enables a person to reflect on a behaviour or emotion, the event that occurred, and the belief that has been held that resulted in that behaviour and emotions. 

How will this worksheet help?

This worksheet, when used with positive intent can help a person structure long held, maladaptive beliefs that have negatively impacted their lives. 

It enables a person to challenge these beliefs and consider alternative beliefs and perspectives related to the event and come up with action steps to resolve the situation. 

How to use this worksheet?

To use this worksheet, you begin with reflecting on an event that has caused you to behave a certain way or feel negative emotions. 

You think take a moment to explore the why or that behaviour and emotion- to explore the belief that you hold. 

Next you dispute this belief, which is often irrational or unrealistic, with evidence that speaks contrary or proves contrary to what you believe in.

The worksheet also provides you some questions to ask yourself to dispute your beliefs and these irrational thoughts. 

Make note of your answers to these questions and also make note of an alternate choice of action that you can try the next time you face a challenge similar. 

You can access this worksheet form here

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