Free CBT guides and worksheets

Deeper patterns and staying well

Some patterns are held in place by deeper beliefs about yourself, other people or the world, along with rules that once made sense but now carry a cost. This set helps you explore those patterns carefully and consolidate what supports change.

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What is included

Three connected tools in one practical set.

Each topic includes a short, client-facing guide and a companion worksheet you can complete on screen or print.

Core beliefs

Notice a recurring belief, understand how it shapes attention and behaviour, and begin collecting information that gives a fuller picture.

Rules and assumptions

Identify demanding “if–then” rules or standards, consider what they protect you from and develop a more flexible alternative.

Maintaining gains

Record what has helped, recognise early signs of slipping back into an old cycle and decide what you will do when setbacks occur.

Using the worksheets

Use what helps; leave aside what does not fit.

These are general resources, not a test and not a course you have to complete in order. A worksheet can help you prepare for therapy, remember an idea or practise something between appointments.

01
Approach deeper beliefs with curiosity rather than treating them as another problem to eliminate.
02
Look for patterns across several situations before drawing a conclusion.
03
Keep the helpful strategies that fit you and leave aside those that do not.
04
Review your staying-well plan while things are relatively steady.

Free fillable PDF

Keep the complete deeper patterns and staying well set together.

The PDF contains the illustrated guides and matching fillable worksheets. Typed information remains in your own copy of the file and is not sent to or stored by Axis.

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Related CBT resources

Continue with the area that is most useful to you.

CBT foundations

A practical starting point for understanding how situations, thoughts, feelings, body responses and actions can interact. This set helps you map a pattern, choose a useful direction and notice what affects mood and energy.

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Taking action

When mood, anxiety or stress has narrowed your life, waiting to feel ready can leave you stuck. This set helps you plan manageable activity, test predictions in real life and work through a problem one practical step at a time.

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Working with thoughts

Thoughts can arrive quickly and feel like facts, particularly when you are anxious, low, ashamed or under pressure. This set helps you notice automatic thoughts, examine them fairly and develop a more balanced response.

View guides and worksheets

Approaching avoidance and uncertainty

Avoidance can bring short-term relief while quietly teaching the brain that a situation, feeling or uncertainty is dangerous. This set helps you understand that cycle and plan gradual, purposeful practice.

View guides and worksheets

A general resource, not individual clinical advice

These worksheets do not replace assessment or personalised care. They may not suit every person, problem or stage of therapy. If a worksheet increases distress or feels unhelpful, pause and discuss that reaction with a suitably qualified health professional.

Individual support

Want to explore how this applies to your own circumstances?

These resources provide general information. Individual psychological therapy can help connect the ideas to your own concerns, goals and circumstances.

Read about adult psychological therapy