Mental Wellness Tools

Challenging Cognitive Distortion

Worksheet

The cognitive distortions worksheet is designed to help individuals identify and challenge negative thought patterns that can cloud their thinking and affect their emotions. This worksheet provides a structured format for users to write down specific cognitive distortions—such as all-or-nothing thinking, overgeneralization, and catastrophizing—that may arise in their daily lives. By encouraging self-reflection, it prompts users to analyze the evidence for and against their distorted thoughts, helping them to cultivate more balanced and realistic perspectives. Additionally, the worksheet often includes space for individuals to record alternative, healthier thoughts. Ultimately, this resource aims to empower users to break free from negative thought cycles and promote mental well-being through enhanced awareness and cognitive flexibility.

Worksheet

CBT-Based Worksheets & Handouts

Inner Critic vs Inner Coach

The Values vs. Shoulds Worksheet is a cognitive-behavioral tool designed to help individuals differentiate between their core values and externally imposed or self-generated "shoulds." Core values represent deeply held beliefs that guide behavior and decision-making, whereas "shoulds" often stem from societal norms, cultural expectations, or self-imposed pressures that may conflict with personal authenticity.

By using this worksheet, individuals can identify misalignments between their values and obligations, fostering greater self-awareness and intentional decision-making. Research suggests that living in alignment with one's values enhances psychological well-being, reduces cognitive dissonance, and increases resilience (Hayes, Strosahl, & Wilson, 2012). Conversely, internalizing rigid societal expectations or "shoulds" has been linked to heightened anxiety and distress (Beck, 2011). Reflection questions at the end of the worksheet encourage users to challenge limiting beliefs and take actionable steps toward value-driven living.

References

• Beck, A. T. (2011). Cognitive Therapy: Basics and Beyond. Guilford Press.

• Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.

Values vs Shoulds

Worksheet

This worksheet is designed to help individuals recognize and challenge their inner critic while developing a more compassionate and constructive inner dialogue. Based on cognitive-behavioral and self-compassion principles (Neff, 2011; Burns, 1980), it guides users through six steps: identifying self-critical thoughts, understanding their impact, reframing them with an inner coach perspective, finding evidence to support positive self-talk, practicing self-compassion, and engaging in a daily check-in to reinforce healthier thought patterns. The worksheet encourages users to replace negative self-judgments with empowering and realistic affirmations, fostering personal growth and emotional resilience.

Cognitive distortions are irrational or exaggerated thought patterns that contribute to negative emotions and maladaptive behaviors (Beck, 1976). The Cognitive Distortion Detective worksheet is designed to help individuals identify and challenge these distorted thoughts, promoting a more balanced and constructive mindset.

This worksheet includes journal entries with hidden cognitive distortions, allowing users to practice recognizing common distortions such as all-or-nothing thinking, catastrophizing, personalization, and mind reading (Burns, 1980). By identifying these distortions, individuals can begin to challenge their automatic negative thoughts and replace them with more realistic and evidence-based perspectives.

The worksheet also provides a structured table for users to document their distressing thoughts and corresponding distortions. Additionally, a reframing section guides users through evaluating the accuracy of their thoughts and developing healthier cognitive alternatives. Research in Cognitive Behavioral Therapy (CBT) highlights that recognizing and restructuring cognitive distortions can significantly reduce symptoms of anxiety and depression (David et al., 2018).

By engaging in this exercise, individuals can enhance self-awareness, develop critical thinking about their own thought processes, and ultimately improve emotional regulation and mental well-being.

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References

• Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

• Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow.

• David, D., Lynn, S. J., & Ellis, A. (2018). Rational and irrational beliefs: Research, theory, and clinical practice. Oxford University Press.

Cognitive Distortion Detective

Worksheet

This worksheet helps you challenge negative thoughts and beliefs by testing them in real-life situations. Behavioral experiments are a core CBT strategy shown to reduce cognitive distortions and anxiety (Beck, 2011; Clark & Beck, 2010). It guides users through a step-by-step process of identifying a negative thought, predicting an outcome, designing an experiment to test the thought, observing the actual outcome, reflecting on the results, and reframing the thought in a more balanced way. By using this worksheet, individuals can develop a more nuanced understanding of their thoughts and behaviors and learn to challenge and modify maladaptive patterns in a systematic and effective way.

References:

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

• Clark, D. A., & Beck, A. T. (2010). Cognitive therapy of anxiety disorders: Science and practice. Guilford Press.

Behavioral Experiment Tracker

Worksheet

The Anxiety Exposure Hierarchy with Rewards worksheet is designed to help individuals gradually confront anxiety-provoking situations through structured, step-by-step exposure while incorporating positive reinforcement. This approach is rooted in Cognitive Behavioral Therapy (CBT) and Exposure Therapy, both of which are widely recognized as effective treatments for anxiety disorders (Abramowitz, Deacon, & Whiteside, 2019).

The worksheet follows a systematic desensitization model (Wolpe, 1958), where individuals identify a feared situation, break it down into smaller, manageable steps, and rank them based on their anxiety level. This aligns with the inhibitory learning model (Craske et al., 2014), which suggests that repeated exposure to feared stimuli in a controlled manner helps create new, non-threatening associations, thereby reducing avoidance behaviors

References

• Abramowitz, J. S., Deacon, B. J., & Whiteside, S. P. (2019). Exposure therapy for anxiety: Principles and practice. Guilford Press.

• Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.

• Levin, M. E., Haeger, J., Pierce, B., & Twohig, M. P. (2012). Web-based acceptance and commitment therapy for mental health: A systematic review and meta-analysis. Journal of Contextual Behavioral Science, 1(1-2), 20-29.

• Wolpe, J. (1958). Psychotherapy by reciprocal inhibition. Stanford University Press.

Anxiety Exposure Hierarchy with Rewards

Worksheet

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