Free CBT Workbooks

We've posted these before and we'll post them again. The Centre for Clinical Interventions (that's right, "Centre") has a long list of free CBT-based workbooks waiting to help you tackle a wide variety of issues: panic, stress, depression, self-esteem, perfectionism, procrastination, body acceptance, assertiveness... We could keep typing, or you could just click the link.

Enjoy!

Trauma Worksheets

From the University of Washington Medical Center, here are trauma worksheets for therapists and their clients. Wise for clients to use these with some support, in treatment.

Also on the site (see the sidebar), lots more, including CBT worksheets for anxiety, for depression, substance abuse worksheets, and on from there...

Insomnia Workbooks

Lots of people struggle trying to get a good night's sleep. Tossing, turning, mind racing, sweating through sheets, the whole bit. There are ways to improve your sleep. Most using approaches rooted in Cognitive Behavioral Therapy. In CBT, you look at your thoughts, look at your behaviors, look at your reactions, and move forward. Toward that end, here's a collection of insomnia workbooks at Amazon. Poke around, see what looks good, and maybe avoid an unwanted sunrise or two. Good luck!

Mindfulness for OCD

From the new Mindfulness Workbook for OCD, by Jon Hershfield and Tom Corboy, here's a linked chapter about Relationship OCD (hit "click here to read an excerpt").  What's Relationship OCD? From the excerpt:

ROCD is difficulty in tolerating uncertainty about the quality of a relationship and the genuineness of your feelings about another person. This isn’t the typical doubt you might expect when, say, one person is ready for marriage and the other isn’t. This is the kind of doubt that seeps in insidiously and chips away at the very concept of love and fidelity. 

Much more about using mindfulness-based CBT to take on OCD symptoms in the workbook.

CBT Online

Among the helpful stuff posted at getselfhelp.co.uk (worksheets, mp3s, ACT exercises, etc.), here's a long list of links for doing CBT online. Free sites, paid sites, and, of course, apps (the new worksheets?). Their page describing what CBT is and how it works is here.

Beck Institute Worksheets

From the Beck Institute itself, here are five CBT Worksheets from Cognitive Therapy: Basics and Beyond, by Judith Beck. (They'll aim to sell you more on the site.) The book's mostly for therapists and the very, very curious, but take a look.

Free Workbooks: Overcoming Body Dysmorphia and Distress Intolerance

Two new workbooks have been added to the collection at the Centre for Clinical Interventions:  "Building Body Acceptance: Overcoming Body Dysmorphia" and "Facing Your Feelings: Overcoming Distress Intolerance."  Also on the page, free workbooks to help tackle anxiety, depression, low self-esteem, bipolar disorder, panic, procrastination, social anxiety, and more.

Distress Intolerance Workbook

From CCI, joining their big collection of free CBT workbooks, here's a new one called "Facing Your Feelings," all about distress tolerance/intolerance.

Progressive Muscle Relaxation and Abdominal Breathing Worksheets

...and others at the University of New South Wales (via Psychology Tools). Progressive muscle relaxation and controlled abdominal breathing live in the appendix of a big book about treating co-occurring substance use and mental health problems. You need neither to benefit.

And from University of Houston Counseling, a varied collection of worksheets, audio, and video. Click "Guided Imagery and Visualization" for more progressive muscle relaxation and breathing guidance.

Worksheet Library

At PsychologyTools.org, a page of shared therapy worksheets--mostly CBT-based. PTSD, panic, sleep, and forgiveness get special attention. Also on the page, helpful links to the entire, very great Centre for Clinical Intervention collection.

Big Worksheet Collection

Big thanks to Abigail in Athens, GA, who sent a heads-up about the huge worksheet collection posted by Seattle's Harborview Med Center. Here are fact sheets about a variety of topics (anxiety, depression, dating, assault...). Another page features childhood trauma worksheets for clients and therapists. Still more--regarding relationships, anger, family communication, parenting and so on--are linked on the sidebar at the site.

CBT Worksheet Collection

Not the first mention here, but worth re-checking out: the big collection of CBT worksheets at GET Self Help. At the bottom of the page, links to more resources...including this site (thanks).

Studying Worksheets

There's more: A page of worksheets for students sits on the Simon Fraser U. website, ready for your visit. Overcoming exam anxiety...test taking strategies...time management...dot dot dot...

Cognitive Mindfulness Workbook

From Tom Gibbons, MSW at presence-awareness.com, here's a free, 55-page "Cognitive Mindfulness Workbook." Learn CBT essentials, apply them with included worksheets, and, hopefully, start to feel better.

Mental Health Worksheets

Posted at OSCAR (the Open Source Clinical Application Resource), here's a folder full of Mental Health Worksheets, including a CBT Thought Log, pages on insomnia and sleep hygiene, stress management... More there and in other folders on the site.

Generalized Anxiety and Mindfulness Info and Worksheets

At the Centre for Clinical Interventions--home of a huge number of great, free workbooks--here's a page of Generalized Anxiety and Mindfulness Info and Worksheets. Simple, helpful.

"For Dummies" (For Free)

At wiley.com, first chapters of many titles in their "For Dummies" series are posted as pdfs and await your perusal. Excerpts don't get to the worksheet parts of the books (if they have any), but...

• Depression for Dummies (Chapter 1)
• Borderline Personality for Dummies (Chapter 1)
• Postpartum Depression for Dummies (Chapter 1)
• Cognitive Behavioural Therapy for Dummies (Chapter 1)

More titles on the site.

Cognitive Distortions & Depression Mood Chart

These have appeared elsewhere on the site, but...uploaded them again, so posting them again: the Cognitive Distortions according to CBT, by way of David Burns's Feeling Good Handbook.

And here's a Tought Log how-to (at mindtools.com--please let me know if you know of a better one). Which Cognitive Distortion best describes each of your automatic thoughts...?

While on the topic, here's a Daily Mood Chart for Depression from psychology4change.com--a log and a sheet of instructions.

ABCD Thought Log

Posted at willbaum.com (my private practice site), here's the ABCD Thought Log being used at the monthly free CBT clinic now underway in L.A. (ABCD = Activiting Event, Belief, Consequence, Dispute.)

"Treatments That Work" Worksheets

A big collection of CBT worksheets await you at Oxford University Press's Treatments That Work Downloadable Tools page. Lots of topics covered: hoarding, gambling, anxiety, social anxiety, ADHD, and on from there. For some you need the books they come from, but not all. Here's the set for Fears & Phobias:

Avoidance and Coping Strategies

Bodily Sensations Worksheet

Changing Phobic Thinking

Exposure Hierarchy

Phobic Encounter Record

Thought Record

Series favorites are posted at the Therapy Worksheets Bookstore--browse away...