CBT Dublin – Free Downloadable Cognitive Behavioural Therapy Worksheets/Handouts

Scroll down to browse and download my free CBT worksheets and handouts and workbook extracts, old and new through the years – (proven client friendly resources for therapists and engaged learners). Or go to my PDF extracts page to download chunky workbook extracts HERE.

Note to therapists: This blog has over 1.3 million visitors, and these downloadable CBT resources are used by mental health professionals all over the world. ©VeronicaWalsh, no re-branding for redistribution without permission – but ask me if you’d like to use them with your clients, I bet I’ll say yes! (scroll down to make a request through a reply/comment here on this post, or use my contact form, or email me at veronica@CBTandFeelingGood.com).

---

---

CBT HANDOUTS & WORKSHEETS DOWNLOADS:

• An introduction to Classic CBT – mini-workbook: Intro to classic CBT extract
• The CBT of Bad Thinking Habits – mini-workbook:  cbt-top-10-bad-thinking-habits
• An intro to simple CBT journaling – mini-workbook : PDF extract
• The ‘ABC of CBT’ workbook extract – – The ABC of CBT mini workbook
• Extra: ABCD of CBT simple 4 page handout — ABCD 4Page Handout
• Extra: The ABCD-NC example table PDF handout: ABCD-NC PDF
• Extra: The extended ABCD-NC handout — ABCD-NC Worksheet
• NEW: The CBT of your Trippy Nervous System (mini-workbook explaining anxiety as a dysregulated nervous system): The CBT of your Trippy Nervous System extract
• Understanding and regulating emotional responses: emotional regulation
• The Self Sabotaging checklist: Self Sabotaging Behaviours
• A CBT mini workbook for awareness and self management of Social Anxiety
• The ‘Two Wolves Within Us’ CBT self-talk visualisation exercise: TwoWolves
• A CBT exercise of creative ways to understand and manage fight or flight 
• The Albert Ellis Core Irrational Cognitions handout AlbertEllis Irrational Cognitions worksheet
• The Albert Ellis ’12 Lies We Tell Ourselves’ list: Ellis12LiesPDF
• Dr Albert Ellis ‘syle’ self talk mantras to regulate anxiety: EllisStyleMantrasPDF
• Dr Albert Ellis – The problem with Rigid Inflexible Beliefs Albert Ellis Musty Rigid Beliefs
• The Anxiety Mapping Page: anxiety-map-page
• The stress mapping table inc example: 4-strands-table-2
• CBT self talk mantra examples handout: CBT mantras handout scaled
• CBT mantra ideas in boxes with notes panel: CBT mantra box ideas
• The CBT of Public Speaking Anxiety mini-workbook: Public Speaking Anxiety extract
• The ABC example slides (office negative event) – CBT – ABC example response slides
• The ABC blank template form: abcd blank template form
• Identifying and linking Thoughts and Behaviours  IdentifyingThinkingandBehaviour
• Tracking your Body/Thoughts/Feelings/Behaviour habits through imagery: cbt-imagery-models
• An introduction to Classical / Pavlovian Conditioning: ClassicalConditioningPDF
• The super-simple basic CBT tracking template: cbt-mapping-template
• CBT classic models – the negative predicting emoji handout: neg predicting circles diag
• What are Negative Automatic Thoughts (NATs)? CBTAFG_Extract_NATs
• A simple thought form (worksheet/handout): CBTAFG_ThoughtForm
• A one page thought reframe worksheet: CBTAFG_ThoughtReframeForm
• Bad Thinking Habits – snapshot examples and a task: BadThinkingHabitsWorksheet
• The simple key imagery of Classic CBT – Thoughts cause Feelings & Behaviour: cbt-classic-circles-models-2
• Mini one page Bad Thinking Habits page: ThinkingHabitPicturePage
• The ABC of CBT handout – the powerful starter guide to identifying and disputing negative automatic thinking (archive): CBTAFG_ABCDExtract_handout
• A selection of simple ABC outline slides/handouts/worksheets: SimpleABCDSlides
• The CBT for a job interview handout – two pages inc reframing: cbt for job interview 2 pages
• Self-sabotage in early dating: DatingAndGhostingHandout
• The Covid19 unhealthy self-talk handout (for angry sweary adults): Problematic Covid19 Self Talk CBT Handout
• The ‘I think = I feel = I do’ CBT handout: i think i feel i do table cbt 2
• The one page Self Sabotaging on Social Media handout: social media self sabotage
• The Simple ABC of CBT (student training) worksheet (archive): SimpleABCofCBT2
• The ‘Awareness of NATS + Blank ABCD thought forms’: FullAwarenessBuildingABCForm
• Tips / questions to ask about your distorted bad thinking habits: TipsToQuestionThinking
• Understanding the Common Thinking Errors, guide and task:  CBTAFG_CommonThinkingErrorsTask
• The Albert Ellis Irrational Thinking Table: AlbertEllisTable
• The Albert Ellis 12 Irrational Beliefs and disputes guide: AlbertEllisTable
• Do you have ‘demand thinking’? Challenge your ‘must should and ought’ demands: MustyThinking_RulesForLiving
• A Quick CBT look at Low Frustration Tolerance (losing your head easily): LowFrustrationTolerance
• The Low Frustration Tolerance CBT handout v2: The Low Frustration Tolerance handout
• A Low Frustration Tolerance CBT handout v5: Low Frustration Handout with Imagery and Tables
• New: Low Frustration Tolerance Imagery models –LINK
• New: a PowerPoint file of the Low Frustration Tolerance models to edit yourself – PPT FILE
• Archive: the Low Frustration Tolerance CBT Thought-Form to journal/reframe and restructure anger thinking: LFT_ThoughtForm
• Do your thoughts cause your feelings? Example and exercise: CBTAFG_ThoughtsCauseFeelings
• People are not their behaviours : CBTAFG_PeopleAreNotTheirBehaviours
• Understanding FEELINGS (aka how stress deregulates our nervous systems): DeregulationStressWorksheet 
• Understanding Fight or Flight, our body response to anxiety: CBTAFG_Extract_FightorFlight
• Neural circuitry and memories: A CBT look at how memories activate neural circuitry and anxiety
• A simple one page example to show the four strands to how we feel and what we do –  FourStrandsCBTWorksheet
• A Thought form to track thinking/feeling/fight or flight and behaviour: CBTAFGHandout_fightorflightform
• An introduction to Cognitive Behavioural therapy theory – old extract: CBTAFG_Intro
• A CBT look at the brain flaw of the pump up threat response to social threats (fight or flight): The_brainflaw_handout
• The essential anxiety tool, the diaphragmatic breathing exercise: diaphraghmatic_breathing_exercise
• The perils of negative visualisation, and the benefit of living in the present: PerilsVisualisation_LivingInThePresent 
• Review the symptoms of Social Anxiety (shyness): shynessandsocialanxiety
• The ‘Vicious Circle Thought Form’ worksheet, Format 1: VICIOUSCIRCLETHOUGHTFORM
• The ‘Vicious Circle Thought Form’ worksheet, Format 2 (inc strategy): ViciousCircleThoughFormFormat2
• Stop negative mind reading and labelling, people are not their behaviours: CBTAFG_people_Behavior
• A CBT look at the anxiety of seeking reassurance (neediness): TheAnxietyOfSeekingReassurance
• Using the Mindfulness ‘Just Noting’ thought stopping technique: JustNotingHandout
• A CBT and Mindful way to stop isolating yourself and start socialising: CBTAFGmindfulsocialising
• A Thought/Feeling/Behaviour form (how we communicate / see others behaviour):  CommunicationsHandout
• A Quick look at Applying CBT to CyberBullying: ApplyingCBTToCyberbullying
• Changing your thinking with CBT – a simple summary PDF: changeyourthoughtswithcbt
• Managing ‘Emotional Reasoning’ with a Thought Stopping task: EmotionalReasoningPDF.
• Self esteem re-evaluation exercise: SelfConceptInventoryHandout
• Understanding and managing stress / tasks : CBTAFGExtract_ManagingStress
• Silencing Your Inner Critic exercise: CBTAFG_Handout_SilencingInnerCritic
• A guide task to understand and challenge Interview Anxiety:  CBT_ABCD_InterviewAnxiety
• A ‘Vicious Circle of Public Speaking Anxiety’ thought form example: ViciousCirclePublicSpeakingTemplate
• Understanding self-medicating with alcohol (drinking at home): A scientific look at self medicating with alcohol
• A CBT look at how MEMORIES activate neural circuitry in stress and anxiety: MemoriesAndNeuralCircuitry
• The Depression Thinking Checklist One Pager
• The extended Depression Thinking Checklist a full PDF.

---

Important: turning your new learning into new thinking and behaviour takes discipline – it requires you to build awareness of the way you think and feel and behave, and to develop the skills of awareness and self management, to examine and (literally) change the thinking when it’s distorted and irrational (thought stopping and replacing distorted self talk with realistic rational precise self talk). It requires that you examine and change your behaviours when they show a pattern of being self limiting, or self defeating, or self sabotaging. And it requires you to learn that ‘feelings are not facts’. It’s fascinating and effective. When we know better, we do better. This post offers you pick and mix downloads of handouts and worksheets and mini-workbook extracts – the list is concise and accessible, and sorted into a helpful order. They will help you to:

1. JOURNAL with ABCD tables, mapping: A, the activating event or situation – B, the beliefs and thoughts about the situation – C, the consequential feelings & behaviours – and D, disputing the thoughts and beliefs with rational reframing. You will find you use the same style of distorted thinking across many situations, so if the journalling is done right once for this style, it’s done right forever, building a mental toolbox for self managment – the same findings can be applied as an ‘in the moment mental task’ over and over again to different situations, (without the need to journal every problem in your life forever). If you put the initial work in, it will pay dividends forever – bake it in. We cannot efficiently examine our thinking and beliefs without writing them down, the distortions are in your face and obviously identified when you see them in black and white, but they appear rational and plausible when left whizzing around in a mixed up jumble in your head.
2. Work through the various tried and tested exercises to find what works for you.
3. Thereafter develop and hone the skills of ‘thought stopping’, changing your self talk and emotional reasoning by reminding yourself of your findings and conclusions and disputes. This will eventually be done by keywords that prompt association – mental tasks in a flash.
4. All of this will help you develop new healthy alternative automatic thinking, and new healthy alternative behaviours. Helping you to become more calm and tranquil, with a more moderate temperament.If you make this approach your philosophy for living, evidence says that it is something you will begin to do automatically after the short to medium term – you can literally rewire your brain to make rational thinking and good coping skills your natural state.

Knowing and understanding the theory of CBT is very important. But on it’s own it’s not enough to make really effective and lasting changes. For CBT to truly work you need to APPLY APPLY APPLY. And APPLY again. You don’t learn to ride a bike by reading a book about it. Skill up with the resources I provide here. Top Tip!: click the green ‘Your Trippy Nervous System’ ball to open a new window to my concise mini-workbook that gives a fast track intro to New CBT and understanding and regulating your amazing brain and body …

CBT is a science, believe it. And science is magic that works. Good luck and enjoy….

The PDF downloads gallery:

Intro to Classic CBT extract

The Top 10 Bad Thinking Habits extract

Intro to CBT Journalling Extract

Intro to the ABC of CBT extract

The CBT of Social Anxiety Extract

CBT & Public Speaking Anxiety extract

The Anxiety Mapping Page

The ABC Mapping Page

A selection of PDF downloads – click on an image to open a new window to a full size A4 viewable / printable PDF

Or open the PDF gallery page in a new window for a handy grouping : LINK TO NEW PAGE

---

Click to listen to my 15 minute guided muscle relaxation audio plus guided imagery for confidence and positive mindset: . . Click to listen to my 10 minute audio of the interview I did with TodayFM’s Neil Delamare on ‘CBT for Public Speaking Anxiety’: . . Click to listen to my short interview with NewstalkFM’s Breakfast Business Show on ‘CBT to manage stress in the workplace’: . . Click to a 10 minute interview I did with 4FM on an ‘introduction to CBT’: . . Click to listen to my 3 minute guide to controlled belly breathing for anxiety: .

---

---

---