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156 professional CBT resources
A structured 6-step safety plan for crisis intervention and suicide prevention.
Explore how the traumatic event has affected your beliefs about yourself, others, and the world.
Record and reflect on social situations to identify the role of self-focused attention, safety behaviours, and predictions.
Explore the triggers, thoughts, feelings, and consequences associated with substance use to understand its function in your life.
The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
Build a graded exposure hierarchy for Exposure and Response Prevention therapy. List anxiety-provoking situations, rate them, and plan structured exposures.
Identify personal early warning signs for both depression and mania/hypomania, and create a stepped action plan for each mood polarity.
Compare your internal self-image with how you actually appear on video to challenge distorted self-perception in social anxiety.
Track health anxiety episodes — the trigger, misinterpretation, anxiety level, safety behaviour used, and the actual outcome.
Track activities hour by hour alongside mood to identify patterns linking what you do to how you feel.
The full extended thought record with evidence for and against, balanced thought, and re-rating of emotion.
Track OCD episodes — intrusions, appraisals, rituals, distress, and duration — to identify patterns and measure progress.
Practise and record the use of grounding techniques when experiencing flashbacks, dissociation, or overwhelming emotions.
Work through a structured process to decide whether a worry is practical (take action) or hypothetical (practise letting go).
Record panic episodes with triggers, sensations, catastrophic thoughts, safety behaviours, and actual outcomes to identify patterns and build evidence against catastrophic predictions.
The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.
Identify triggers that activate trauma memories and systematically compare the original trauma context with the present reality to reduce flashback intensity.
Weigh up the pros and cons of continuing to use substances versus making a change. A core motivational interviewing technique.
The core CBT-E self-monitoring tool — record what you eat, when, where, and how you felt, including any binge/purge episodes and triggers.
Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.
Track BDD episodes — triggers, preoccupation with the perceived flaw, rituals, and mood impact.
Track pain levels alongside activity, mood, and coping strategies to identify patterns.
Practise responding to yourself with the same kindness you would offer a friend — challenging the self-critical voice with compassion.
Examine beliefs about the power of voices — challenging omniscience, omnipotence, and the need to comply.