Free CBT guides and worksheets

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.

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Guides and worksheets included

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

Noticing automatic thoughts

Identify the words, images or meanings that appeared in a difficult moment and separate them from the situation itself.

Seven-column thought record

Work through emotions, evidence, alternative perspectives and the effect of a more balanced response in one structured record.

Responding to self-criticism

Recognise the tone and rules behind self-critical thinking, then practise a response that is both more humane and more useful.

Using the worksheets

Choose a worksheet that relates to something you want to understand or practise. You can use it to prepare for therapy or work on an idea between appointments, and you can leave questions for discussion with your psychologist.

01
Choose one specific moment rather than analysing an entire week.
02
Write the first thought as it actually appeared, even if it sounds blunt.
03
Look for evidence on both sides rather than trying to prove the thought wrong.
04
Aim for a balanced response you can genuinely believe.

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Download the complete set

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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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

Individual psychological therapy

If you would like help with a concern raised by these resources, read about therapy for adults or contact Axis with a brief enquiry.

Read about adult psychological therapy