Cognitive

Behavioral
Therapy
(CBT)
WORKBOOK
VALUES & IDENTITY MAP

FAMILY GROWTH

HEALTH DIGNITY

CREATIVITY COMPASSION

LEARNING COMMUNITY

What truly matters to me?

How do I want to be remembered?

When do I feel most like myself?

How do these values guide my daily life

 EMOTIONS WHEEL
& CHECK-IN

Sad
Happy

Ang
Bad

ry
Dis

D
YE
gu

NO
ste

AN
d

Fru
stra arful
ted Fe

Today i feel

What triggered this emotion?

What do I need right now?

 INNER CRITIC
VS.
INNER COACH
DIALOGUE
INNER CRITIC says:

INNER COACH responds:

What do I choose to believe?

 CBT HABIT
TRACKER
Strategies M T W T F S S
Used

Journaling

Breathwork

Reframing

Activity
Scheduling

Mood rating

Reflections or
trends noticed
 SOCIAL
CONNECTION LOG

FAMILY
FRIENDS

SUPPORT

Who did I connect with week?

What did we talk about?

How did it make me feel?

Who do I want to reach out to next?

 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

notes
 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

notes
 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes
 THOUGHT RECORD
🔍 Situation: What Happened?
📍 Describe the event, trigger, or situation:

🕒 Date & Time:

📌 Location:
💭 Automatic Thoughts & Emotions
🔹 What thoughts immediately came to mind?
😔 What emotions did I feel? (Rate intensity 0-10)
😢 Sad ____ /10
😡 Angry ____ /10
😨 Anxious ____ /10
😞 Guilty ____ /10
💭 Other: _______________ ____ /10
🔹 Evidence supporting this thought:
🔹 Evidence against this thought:
🤔 Alternative, Balanced Thoughts
🔹 Is there another way to look at this?
🔹 What would I tell a friend in this situation?
COGNITIVE DISTORTIONS WORKSHEET
🔍 Identify the Distortion
✅ All-or-Nothing Thinking
✅ Catastrophizing
✅ Overgeneralization
✅ Mind Reading
✅ Fortune Telling
✅ Emotional Reasoning
✅ Personalization
✅ Labeling
💭 Personal Example of a Distorted Thought
🔹 What was the situation?
🔹 What was my automatic thought?
🔹 Which distortion(s) does this thought fit into?
🤔 Reframing the Thought
🔹 What evidence supports this thought?
🔹 What evidence contradicts this thought?
🔹 What is a more balanced or realistic perspective?
🔹 How do I feel after reframing this thought?
 MOOD & EMOTION TRACKER
📅 Date & Time
📆 Date: ⏰ Time:
😊 Mood Check-In
How are you feeling right now?

😀 Happy 😊 Content 😌 Calm 😕 Conflicted

😞 Sad 😡 Angry 😰 Anxious 😤 Frustrated
😴 Tired ❤️ Grateful 🌟 Motivated Other: _________
🔍 Triggers & Influences 🛠 Coping Strategies Used
✅ Work/School Stress ✅ Deep Breathing / Meditation
✅ Relationships ✅ Journaling
✅ Health & Energy Levels ✅ Talking to Someone
✅ Sleep Quality ✅ Physical Activity / Exercise
✅ Social Interaction ✅ Listening to Music
✅ Weather ✅ Self-Care Activity
✅ Personal Achievements ✅ Reframing Negative Thoughts
✅ Negative Thoughts ✅ Letting Myself Feel the Emotion
✅ Other: _______________ ✅ Other: _______________
📝 Reflections & Takeaways
 BEHAVIORAL ACTIVATION PLAN
🌟 Activities That Bring Joy & Purpose
1.
2.
3.

📅 Action Plan: Steps to Take

What activity will I do today?

Where and when will I do it?

🕒 Date & Time:

📌 Location:
What might get in the way, and how will I handle it?

📝 Mood Check-In: Before vs. After

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________

📊 Before Activity
Mood: (1 = very low, 10 = very high) ➡ ____ / 10
Thoughts/Emotions: __________________________________
EXPOSURE & RESPONSE PREVENTI ON LOG
😨 Fear or Avoided Situation
🔹 What fear, situation, or trigger am I working on?
🔹 Why do I want to face this fear?
📝 Exposure Plan & Small Steps
Step 1:
Step 2:
Step 3:
Step 4:

What is my expected anxiety level for each step?

📊 (1 = very low, 10 = extreme anxiety)

Step 1: ____ / 10 | Step 2: ____ / 10 | Step 3: ____ / 10 | Step 4: ____ / 10

🔍 Results & Progress Reflections

🔹 How did I feel during and after exposure?
🔹 What surprised me
🔹 How did my anxiety change over time?
🔹 What will I do differently next time?
 SELF-TALK CHALLENGE
🔍 Negative Self-Talk Example
🔹 What is a critical or unhelpful thought I had about myself?
🔹 How did it make me feel? (e.g., sad, anxious, frustrated)

📖 Evidence Against It
Is this thought 100% true? What facts or experiences prove otherwise?

Would I say this to a friend in the same situation?

What past successes or strengths contradict this thought?

💡 A Kind, Realistic Replacement Thought

How can I reframe this thought in a balanced, supportive way?

What would I say to encourage a friend in my situation?

How does this new thought make me feel?

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 CORE BELIEFS EVALUATION
💭 Core Belief About Myself
What is a fundamental belief I hold about myself?

Where do I think this belief came from?

🧠 How It Affects My Thoughts & Actions

How does this belief shape my daily thoughts?

How does it influence my emotions and behaviors?

What are some past situations where this belief held me back?

🌱 A Healthier Belief to Adopt

What is a more balanced, positive belief I can replace it with?

What evidence supports this new belief?

What small actions can I take to reinforce this belief in daily life?

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 PROBLEM-SOLVING WORKSHEET
🚧 The Problem I’m Facing
Clearly define the issue:

How does this problem affect me emotionally, mentally, or physically?

What thoughts or beliefs do I have about this problem?

💡 Possible Solutions
1.
2.
3.

✅ The Best Solution & Next Steps

What activity will I do today?

What specific steps will I take?

1.
2.
3.

When will I take these steps?

How will I know if this solution is working?

RELAXATION & COPING STRATEGIES
🛑 Go-To Relaxation Methods
☑ Deep breathing exercises
☑ Progressive muscle relaxation
☑ Mindfulness meditation
☑ Grounding techniques
☑ Journaling thoughts & feelings
☑ Listening to calming music or nature sounds
☑ Engaging in a creative hobby
☑ Physical activity
☑ Aromatherapy or soothing scents
☑ Other: __________________________________
🌟 What Works Best for Me?
Which techniques have been most effective in reducing stress or
anxiety?

When do I find these strategies most helpful?

Are there any new techniques I’d like to try?

notes
WEEKLY REFLECTION & PROGRESS REVIEW

✅ What Went Well This Week?

A mindset shift I noticed:
A situation I handled better than before:
A small (or big!) win I’m proud of:

⚡ A Challenging Moment & How I Handled It

What happened?
What thoughts or emotions came up?
How did I cope or problem-solve?
What did I learn from this experience?

🛠️ New Strategies to Try Next Week

A coping strategy I want to practice:
A thought pattern I want to challenge:
One small goal to focus on next week:

notes