Simple, practical self-help worksheets based on common cognitive behavioral therapy (CBT) skills. Learn how thoughts, feelings and actions connect, spot thinking traps, work through upsetting thoughts with thought records, calm anxiety with the worry tree, grounding and breathing, and build a kinder view of yourself with strengths, self-compassion and values pages. Daily check-ins and therapy session notes help you track progress — on your own or alongside your therapist.

IMPORTANT: This workbook is a self-help tool for learning and reflection. It is not therapy and does not replace diagnosis, treatment or advice from a licensed mental health professional or doctor. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, US) or your local emergency number right away.

WHAT'S INSIDE (73 pages, 5 sections):

• Hyperlinked contents and bookmarks

• Start: how to use the workbook (with the important note above), about me & my goals

• CBT BASICS: thoughts–feelings–actions worksheet, 12 common thinking traps explained, my thinking traps, 10 thought records, 3 behavioral experiments, 2 core belief (downward arrow) pages

• ANXIETY: understanding my anxiety, trigger log, the worry tree, worry time, 5-4-3-2-1 grounding & box breathing, 2 fear ladders, cut-out coping cards

• SELF-ESTEEM: my strengths, inner critic vs. kind friend, positive evidence log, a letter to myself, things I'm proud of, my values, boundaries & saying no

• MOOD & ACTIVITY: activities that help my mood, 4 weekly activity planners, 30 daily check-ins (mood, anxiety, energy, sleep, coping skill, one good thing)

• SUPPORT & PROGRESS: my coping & support plan with crisis numbers, 6 therapy session notes pages, 3 monthly reviews

• Notes and dot grid pages

• A short reminder at the bottom of every page: self-help tool, not a substitute for professional care

FEATURES:

• Undated — go at your own pace

• Works on its own or as a companion to therapy

• Two sizes included: US Letter and A4

• Print at home or use it on a tablet in GoodNotes, Notability or Xodo

• Language: English

LICENSE: personal use only. Print as many copies as you like for your own use. Reselling or sharing the file is not allowed. Therapists and counselors: please contact the shop about a professional license before sharing pages with clients.

This is a digital product — nothing will be shipped.