IMPORTANT! While this site offers supportive self-help resources, these are not a substitute for professional care. If you're struggling significantly, speak to your GP or a licensed therapist.

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Illustration of a person writing at a desk among houseplants in soft daylight, with a cup of tea, to depict filling in CBT self-help worksheets.

Interactive Worksheets

Download our worksheets and build your own personalised folder of CBT resources, so they're always to hand when you need them.

The CBTree Toolkit

The Feelings Wheel

The Vicious Flower

Clarify Your Values: Part 1

Clarify Your Values: Part 2

CBT Formulation Worksheet

Predisposing and Protective Factors

Modifying Rules & Assumptions

Putting Your Beliefs on Trial

Be Clear About The Problem

Judge Your Neighbour

One Belief at a Time (4 Questions)

Thought Record Worksheet

Theory A versus Theory B

Finding Alternative Thoughts

Cognitive Distortions Worksheet

Distorted Thinking Quiz

Shoulds & Shouldn'ts

Intolerance of Uncertainty

Behavioural Experiments

Feelings Tracker Worksheet

Accomplishments Worksheet

Automatic Thoughts Log

Problem-Solving Skills Worksheet

Activity Scheduler Worksheet

SMART Goals & Chunking Worksheet

Self-Care Routines Planner

Self-Compassion Diary

Self-Monitoring Progress Trackers

Exposure Hierarchy Fear Ladder

Exposure Practice & Learning Logs

Overcoming Avoidance + FACE

Prediction vs Outcome

Tolerating Distress Worksheet

Building Your Sensory Toolkit

Behavioural Activation Diary

Balanced Thinking Worksheet

The 333 Rule Worksheet

Urge Surfing + The 15-Minute Rule

The ABC Model Worksheet

The SALT Technique Worksheet

Decatastrophising Worksheet

Identifying Symptoms

Worry Diary Worksheet

Identifying Triggers Themes & Cues

Identifying & Challenging NAITS

The Time-Out Technique

Visualising Calmness

The 4 Ds of Anger Management

The Anger Diary Worksheet

Box Breathing Worksheet

5-4-3-2-1 Grounding Technique

Safety Plan Worksheet

Mindful Daily Living Worksheet

4-7-8 Breathing Technique

Emotional Sequencing Diary

Overcoming Perfectionism

Guilt: Getting To Grips With It

Responsibility Pie Worksheet

Building Resilience Model

Forgiveness Worksheet

Wise Mind Worksheet

Tolerating Distress Worksheet

Pleasure & Mastery Worksheet

Panic Attack Thought Record

Depression Thought Record

Mood Diary Worksheet

Coping Skills & Strategies

Maintaining Progress and Gains

Instant Grounding Technique

Stages of Change Worksheet

Probability Estimator

4-2-6 Breathing Technique

Sleep Hygiene Worksheet

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.