Step-by-Step CBT Worksheet

This simple tool teaches you how to change negative thoughts so you can feel better. Download it and use it on your screen, print it, or e-mail a copy to your clients. 

What this Worksheet Covers
Negative thought patterns can lead to anxiety problems, depression, and can worsen other mental health issues. Changing this cycle can reverse that.

This CBT worksheet:

  • Helps you identify negative thoughts

  • ​Provides examples of non-helpful thinking

  • Explains how to change a negative thought into a positive

  • Includes steps with prompts to walk you through changing your own thoughts



How to Use It

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Once you have the worksheet you can use it over and over again to challenge negative thoughts, for yourself or your clients. The more you practice CBT methods, the easier positive thoughts will come. 

Here are some options: 
  • Download the worksheet PDF and read it on your screen
  • Print out the worksheet and write on the physical pages
  • Import it into a notes app and write on the screen 
  • E-mail it to your clients, or pull it up on screen during a telehealth session

Choose your tools

or worksheets. 

Print or View

Print your worksheet, use on your device, or e-mail to clients.


Practice your new skills and repeat or review your pages .

Why CBT Methods Work

Most humans tend to think negatively. It's likely a survival mechanism our species learned over time. While that's good for staying alive in dangerous situations, it doesn't always make for a happy life. I've helped many clients learn the techniques to think more positively, and therefore feel happier. While it feels strange at first, with practice it becomes more natural. This worksheet includes the specific steps I practice with my clients to master this process. You can use it on your own or along with therapy. 

  • Thousands of studies prove that CBT works

  • All CBT therapies include this basic technique of challenging and changing thoughts

  • CBT is used to treat anxiety, depression, eating disorders, addiction, PTSD, and more

  • This basic process of changing thoughts is the cornerstone of CBT therapy

What People are Saying About this Worksheet

"This worksheet is simple but effective. I like the example that walks through how to notice and change your thoughts. I am still working on it, but this definitely got me started." 

"This is a professional-looking tool that I can e-mail to my clients between Zoom sessions. They typically print it or we pull it up during a session. It's a good starting point for CBT." 

"This goes right along with what I'm learning in therapy, but it gives me a tangible tool. I have a printed version and I keep it on my phone so I can see it when I'm having a hard day. When I actually practice this I do feel better." 


Take Care of Your Clients and Yourself

When things aren't going well it can feel overwhelming and out of control. CBT can help you deal with those tough days. I use this process when teaching my clients the basics of CBT. I use it plenty of days for myself as well. It won't replace therapy, and you may need some outside help to practice noticing your own patterns, or you may need to walk your clients through it. But this will review the basic building blocks of changing lifelong patterns. Print it for yourself, view it on your screen, or send it to your clients or therapist. Start putting yourself and your happiness first. Life is short. Let's live it!