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Cognitive Change Record
A comprehensive cognitive change tool for changing or altering our relationship with negative and unhelpful thoughts. This is also available as an online exercise. Download Here
CBT Thought Records
These simple CBT exercises provide a process for altering unhelpful or unrealistic thinking patterns that maintain distressing emotions and behaviours:
GAD / Worry Thought Record
Health Anxiety Thought Record
Monitoring Thought Record
OCD Thought Record
Panic Thought Record
PTSD Thought Record
Generic Thought Record
Self Compassion Thought Record
Compassionate Other Thought Record
ABC Form
Use this template to identify the relationship between activating situations or triggers, beliefs about the situation and the emotional, physiological and behavioural consequences. Download Here
Big "I" Little "I" Exercise
We can often fall into the trap of globally identifying ourselves by the “Big” negative thoughts or emotions that we experience. This worksheet helps to expand our awareness of the many factors that contribute to who we are. Download Here
CBT Continuum Exercise
Use this exercise to assess the degree to which you identify with negative and positive beliefs about yourself. Download Here
Changing TRACKs
Use this exercise to identify how you respond when triggered by a difficult or challenging situation. Rather than attempting to change the trigger, focus on how you can alter your appraisal of the situation to achieve a more helpful initial response and outcome. Download Here
Cognitive Change Cycle
Use the left side of this diagram to map out the cycle of triggers, automatic thoughts, emotions, behaviours and beliefs about different situations. Use the questions on the right side of the diagram to identify helpful and realistic interpretations to alter the meaning of your thoughts and beliefs. Download Here
Cognitive Restructuring / Downward Arrow Exercise
Download Here
Costs / Benefits Balance-Sheet
Use this exercise to identify the costs and benefits of committing to change. Download Here
Descriptive vs Evaluative Worksheet
Use this worksheet to practise separating descriptive from evaluative thoughts. Download Here
Downward Arrow Technique in Schema Therapy
This worksheet combines the downward arrow exercise in Cognitive Therapy with the three Schema strategies of surrender, avoid and overcompensate. The three adaptive alternatives of challenge, tolerate and normalise are provided to help the client to alter their response to negative Schema. Download Here
Health Anxiety Change Record
Use this template to identify change or normalise negative thoughts and feelings relating to health anxiety. Download Here
Helpful Thinking Diary
This simple exercise helps to support the shift from repetitive negative thinking patterns to a more helpful or constructive perspective. Download Here
Interactive Responsibility Pie Chart
Use this interactive pie chart to identify the different factors that influence the situation. Download Here
Managing Unhelpful Rules Worksheet
This cognitive worksheet can be used to identify and alter unhelpful rules. Download here
Miracle Question
A personal change tool based on Solution Focused Therapy with a CBT twist. Download Here
Old System - New System Worksheet
This worksheet is based on the Christine Padesky Old System / New System Model, showing how changes to beliefs and rules can lead to changes in behaviour. Download Here
Open Book Exercise
A simple exercise designed to identify the different chapters or aspects that make up the whole person. Use this to describe the different chapters in your life. Download Here
Panic / Anxiety Blueprint
Use this document to capture the key learning points from the CBT process for panic / anxiety. Download Here
Personal Timeline
Use this table to identify significant events in your life, what you learnt about yourself and how this shaped your beliefs. This is a helpful tool for longitudinal cognitive assessment. Download Here
Positive and Negative Beliefs about Worry
This exercise shows how positive and negative beliefs about worry maintain Generalised Anxiety and worry. Download Here
Perfectionism Scale
An exercise to identify and examine unhelpful perfectionistic beliefs that maintain self-critical beliefs and negative pressure to avoid failure. Download Here
Point-Counterpoint Exercise; An RECBT Disputation Tool
This exercise is designed to identify, assess and modify dysfunctional assumptions and rules that keep the problem going. Download Here
Putting Your Thoughts on Trial
An exercise to test the evidence for and against your thoughts. Download Here
Rules into Values Worksheet
Use this worksheet to identify engrained rules that have over time, reduced flexibility, imposed self-limitations or maintained distress for yourself or others. Download Here
Self-Perception Continuum
This self-assessment exercise supports the shift to a more balanced self-perspective. The exercise can be particularly relevant to individuals with low self-esteem or a highly self-critical attitude. Download Here
Stages of Social Anxiety
A worksheet illustrating the three phases of social anxiety and the methods used to improve social resilience. Download Here
Theory A-B Form
Use this template to describe and rate the strength of the original belief about the problem, whilst identifying a realistic and helpful alternative explanation. Download here
Wheel of Emotions
This model can be helpful in identifying different emotional responses and finding the language to express how you feel. Try to link the feeling to your thoughts and actions. Download Here
Worry Tree Exercise
Use this exercise to shift from worry to problem solving. Identify the worries that you can influence and learn to let go of the general worries that you have no control over. Download Here
Worry-Thinking Time
Use the following two-part exercise to capture, suspend and manage worrying thoughts. Download Here
