01732 808 626 info@thinkcbt.com

01732 808 626 info@thinkcbt.com

01732 808 626 info@thinkcbt.com

Free Cognitive Behavioural Therapy Resources and Downloads

The following CBT resources, tools and worksheets can be downloaded and used free of charge by clinicians and members of the public. These CBT resources have been designed by Cognitive Behavioural Therapy experts and provide some of the most frequently used techniques in CBT. We have also developed a number of interactive online tools and a CBT workbook for individuals undertaking a programme of Cognitive Behavioural Therapy.

If you want to download our resources or any of the online psychological assessments, please share the links back to our website with friends and colleagues. You can also sign up to our facebook page to receive regular CBT updates, articles and tools.

If you want to book an appointment to find out more about how CBT can help you, please complete the contact form, email us at info@thinkcbt.com or call 01732 808 626.

Qualified Cognitive Behavioural Therapists and CBT trainees, may also find it helpful to visit our Clinical Supervision page for further specialist guidance.


Cognitive Behavioural Therapy Process Resources

This section includes CBT tools and worksheets to support the assessment, planning, delivery and evaluation of Cognitive Behavioural Therapy interventions. We recommend that you view this section before starting Cognitive Behavioural Therapy.


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Introductory CBT Worksheet

The first step in the CBT process is obtaining a clear understanding of the problem, setting your goals and thinking about how your personal values and strengths can provide a driving force for change. You can work through this worksheet to help with these tasks. Download Here


Problem List

A simple template for identifying and making sense of the problem. This template also identifies helpful and unhelpful coping strategies. Download Here


Personal Strengths / Resources Exercise

Identifying and capitalising on your strengths and personal resources is an important part of achieving change and overcoming problems. This exercise helps to identify strengths and positive characteristics. Download Here


Goals and Values; Small Steps

This exercise will help you to identify the personal goals and values relevant to overcoming your presenting problems and developing a balanced and healthy perspective for the future. Download Here


SMART Goals and Values

This exercise will help you to identify Specific, Measurable, Adaptive and Rewarding (SMART) goals and personal values. This is a more detailed worksheet and is better suited to individuals developing a systematic self-improvement plan. Download Here


Session Learning Log

Use this table to record the most important learning points from each CBT session or exercise. Download Here


Relapse Prevention Plan

Use this template to capture the key learning points from the CBT process and identify action required to limit and manage potential future setbacks. Download here


CBT Junction Exercise

This model helps you to understand the choices that you have each time you experience a difficult situation or decision. Use the left side of this model to capture the unhelpful thoughts, emotions, behaviours and avoidance patterns that you want to let go of. Use the right side of the model to identify your purpose, goals, values and opportunities for change. Download Here


Managing Unhelpful Thoughts

An information booklet about the different levels of thinking and how common cognitive errors and distortions can influence how we appraise situations. Download Here


The ASPIRE Model

A presentation showing the six CBT phases of assessment, planning, intervention, resilience testing and evaluation. Download Here


Cognitive Change Resources

This section includes a wide range of cognitive change tools, worksheets and CBT techniques designed to help change or let go of negative and unhelpful thinking patterns. This section also includes specific areas on belief patterns, worry, self-esteem and emotions.


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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


Behavioural Change Resources

This section includes a wide range of behavioural change tools, worksheets and CBT techniques designed to help change or let go of unhelpful behavioural patterns. This section also includes specific areas covering OCD, sleep and behavioural scheduling.


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Anger Barometer

Use this worksheet to identify the triggers and cooling down factors to help manage anger reactions. Download Here 


Behavioural Activation Plan

The purpose of this exercise is to identify, schedule, complete and rate your satisfaction levels for between five and thirty activities each week. Download Here


Behavioural Experiment Worksheet

Use this worksheet to identify and test out how you think and behave in challenging or stressful situations. This exercise helps you to change what you think, by changing what you do. Download Here


Behavioural Scheduling

Complete this activity log to plan regular activities and tasks that are consistent with your personal goals and values. Download Here


Behavioural Activity-Mood Monitor

Use this chart to plan helpful, rewarding and enjoyable activities for each day of the week. Download Here


Chain Analysis Worksheet

Use this exercise to identify the precursors, triggers, links in the behaviour chain and problematic consequences or longer-term affects. Download Here


Daily Activity Diary

Use this diary to make a note of what you were doing and how you were feeling at different times during the week. Download Here


Daily Mood Monitoring Exercise

This chart can be used to monitor mood changes throughout the day and week. Download Here


DBT Assessment

This exercise will help you to work through and identify a healthy alternative response to emotionally distressing situations that typically lead to unhelpful reactions. Download Here


Health Anxiety Change Record

This exercise helps to identify and alter health anxiety patterns of behaviour incorporating acceptance, values and committed action. Download Here


Hierarchy of Anxiety Provoking Situations

Use this template to identify and rank anxiety provoking situations in preparation for exposure exercises and behavioural experiments. Download Here


Hierarchy of Behavioural Experiments

Use this worksheet to identify and plan out mini-experiments to alter your assumptions or beliefs about challenging or anxiety provoking situations. Download Here


Interoceptive Exposure Activities

These activities are designed to bring on and help normalise typical body sensations. Notice any thoughts, feelings or sensations that are similar to your experience of anxiety or your focus on health worries. Download Here


PACE Template

Our mood is significantly influenced by how we behave, what we achieve and how we engage in different activities. We can use the acronym “PACE” to identify and organise activities that can help sustain improvements in emotional wellbeing and our overall level of motivation. Download Here


OCD Worksheets


Changing OCD Strategies

Use this worksheet to identify changes in OCD routines that help to improve the situation, reduce inconvenience and manage anxiety. Download Here


Contamination Fear Hierarchy

Develop an exposures hierarchy for contamination fears. Download Here


Exposure Response Prevention (ERP) Worksheet

Use this worksheet to identify and practice exposure response prevention activities. Download Here


Hand Washing Log

To be used for contamination fears and hand-washing in OCD. Download Here


Intrusive and Obsessional Thoughts Worksheet

Use this worksheet to identify intrusive and obsessional patterns of thinking typically associated with OCD spectrum disorders and generalised anxiety. Download Here


OCD Change Exercise

This exercise helps to identify and alter OCD patterns of behaviour incorporating acceptance, values and committed action. Download Here


OCD Hierarchy

Use this template to identify and rank OCD problems as a basis for planning a CBT exposure plan. Download Here


Sleep Resources 

Sleep Well Assessment

Use this self-assessment to help identify important factors that may be affecting the quality of your sleep. Download Here


Sleep Hygiene Factors

This exercise looks at “lifestyle factors”; the things we do in the day to put our bodies and minds in the right position to sleep well. Download Here


Sleep Diary

Complete this diary each day. Use the shaded area just before going to bed and the non-shaded area in the morning. Download Here


Acceptance & Commitment Therapy / Compassion Focused Therapy Resources

This section includes a number of third-wave tools and techniques drawn from Acceptance and commitment Therapy (ACT), Compassion Focused Therapy (CFT) and Mindfulness Based Cognitive Therapy (MBCT).


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ACT Exposures Worksheet; An ACT Tool

Use this worksheet to identify exposure activities that you will commit to in the service of your values and personal goals. Download Here

ACT Thought Record

Use this template to practice opening up to and normalising uncomfortable thoughts and feelings so that you can move towards your purpose, values and goals. Think about what you will do to move towards what you want, rather than moving away from or attempting to control what you don’t want. Download Here


ACT With Choice

This exercise is a variation on the ACT choice point model and highlights the relationship between triggers, symptoms, avoidance patterns and committed action. Download Here


Cognitive Fusion; An ACT Tool

This simple formulation illustrates the relationship between intrusions, worry and neutralising / avoidance behaviours. The model can be used trans diagnostically across a wide range of psychological problems, however it is particularly useful in demonstrating the key factors in the maintenance of OCD. Download Here


Cognitive Defusion; An ACT Tool

This model illustrates the relationship between intrusions, acceptance strategies and values based action. It provides the antidote to the Cognitive Fusion model. Download Here


Fused States; An ACT Tool

Use this simple exercise to practice defusion from negative or unhelpful thoughts and emotions. Download Here


Hexaflex; An ACT Tool

This model provides an outline of the six core processes in Acceptance and Commitment Therapy. The model can be used to guide the therapeutic process and organise treatment interventions. Download Here


Passengers on a Bus; An ACT Tool

This exercise was created by Dr. Joe Oliver to show how we can notice, acknowledge and let go of negative thoughts and self-critical ideas that cause distress and limit our potential. Download Here


Resistance-Change-Tolerance-Acceptance Continuum

We can alter our relationship with distressing or unwanted thoughts and feelings by moving along the continuum from resistance / avoidance, through change, tolerance and acceptance. Our emotions can be altered by changing our thoughts, by learning to tolerate the discomfort and finally by making enough space to normalise whatever comes up. Download Here


Untangling from Unhelpful Thoughts Exercise; An ACT Tool

Use this exercise to capture any “unhelpful” thoughts or emotions that persistently interfere with your ability to pursue your goals and values. Download Here


Values into Verbs; An ACT Tool

Use this worksheet to identify your personal values, the action you will take to move towards your values and the uncomfortable thoughts and feelings you are prepared to experience in the service of your values. Download Here


CFT Tools


Emotional Regulation Systems; 3 Dials Model

An introductory presentation on Compassion Focused Therapy (CFT); view before using CFT tools. Download Here


Compassionate Activity Plan

The purpose of this exercise is to identify, plan and complete daily activities or routines that promote a healthy balance between the Threat, Drive and Soothe systems. Download Here


Self-Compassion Thought Record

Use this form to identify and alter self-critical thoughts that lead to negative or distressing emotions. Download Here


Compassion (Other) Thought Record

Use this form to identify and alter critical thoughts about other people that lead to negative or distressing emotions. Download Here


Mindfulness Exercises

Mindfulness Micro Exercises

Some quick and simple Mindfulness exercises to improve present moment awareness. Download Here

2 minute Meditation

Hearing your Thoughts Exercise

Leaves on a Stream - 13 Minute Meditation

The Art of Breathing - Danny Penman



Other CBT Resources

This section includes information about therapy and CBT templates designed to support good practice in Cognitive Behavioural Therapy.


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A 365 Day Journal

Use this personal journal to record your thoughts and reflections over a year of personal change. Download Here


Evaluation of Treatment Form

Use this form to assess and provide feedback on the effectiveness of therapy. Download Here


Post-Accident Reflections and Learning Log

Use this simple log to capture the key points relevant to recovery from a distressing or traumatic event. Download Here


Using Online Cognitive Behavioural Therapy

 This article outlines how to ensure you are working with an Accredited CBT Expert. Download Here


Select the Right Therapist

This article outlines our top ten “Good Therapy” factors and provides those considering therapy with a simple checklist to use when selecting a therapist or counsellor. Download Here


Good Therapy Checklist

A ten-point checklist for identifying the right therapist. Download Here


The Prescription Book List

A list of recommended books for anxiety and mood problems. Download Here



Cognitive Behavioural Therapy Formulations & Models

This section is primarily relevant to practicing clinicians and CBT trainees. It includes a wide range of generic and condition specific models and formulations. These models and maintenance cycles are used to support the conceptualisation and planning process in Cognitive Behavioural Therapy. The following CBT formulations and models are made freely available with the kind permission of the authors.




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