Cognitive Behavioral Therapy (CBT) Worksheets

1. Automatic Thought Record

• Situation: What happened? Where, when, and who was involved?
• Emotions & Intensity: List emotions and rate their intensity (0-100%).
• Automatic Thoughts: What thoughts came to mind? What did you assume?
• Evidence For & Against:
  • For: What supports this thought?
  • Against: What contradicts it?
• Balanced Thought: What is a more realistic or helpful way to think about this?

2. ABC Model

• Activating Event: What triggered your response?
• Beliefs: What did you think about the event? What meaning did you attach to it?
• Consequences:
  • Emotional response: How did you feel?
  • Behavioral response: How did you react?
• Dispute Beliefs: What evidence challenges this belief? Are there alternative perspectives?
• Effective New Belief: What healthier belief can you adopt?

3. Behavioral Experiment

• Prediction: What do you expect will happen?
• Experiment Design: How will you test this thought or belief?
• Results: What actually happened?
• Reflection: What did you learn? How does this change your perspective?

4. Core Beliefs Challenge

• Identify the Belief: What is the deep-seated belief affecting your thoughts?
• Evidence Supporting the Belief: What past experiences reinforce it?
• Evidence Against the Belief: What facts or experiences contradict it?
• Balanced Belief: What is a more realistic and constructive way to think about this?

5. Gratitude & Reframing

• Negative Event or Thought: Describe what happened and your initial reaction.
• Initial Feelings: How did this make you feel?
• Reframing the Thought: How can you view this in a more positive or neutral way?
• Gratitude Reflection: List three things you are grateful for today.

6. Thought Log with Distortions

• Trigger Event: What happened to spark this thought?
• Automatic Thought: What was your immediate reaction?
• Cognitive Distortion: Which thinking pattern applies? (e.g., all-or-nothing thinking, catastrophizing)
• Evidence & Balanced Thinking: What facts support or challenge this thought? How can you reframe it?

7. Weekly Mood & Thought Tracker

• Mood Tracking: Rate your mood daily (scale or color code).
• Notable Thoughts/Events: List key events or thoughts that influenced your mood.
• Reflection & Summary: What patterns do you notice? What areas can you improve next week?