CBT & DBT Therapy Worksheets: Printable Tools for Mental Health and Personal Growth
Quick jump to:
Introduction
Managing your mental health doesn't have to feel overwhelming. Whether you're navigating anxiety, challenging unhelpful thoughts, or trying to build better habits, structured tools can make the process more approachable—and more effective.
CBT (Cognitive Behavioral Therapy) and DBT (Dialectical Behavior Therapy) are proven methods used by therapists and individuals around the world to promote emotional balance and lasting change. This collection of printable worksheets is designed to help you put those methods into action, one page at a time.
You don’t need to know everything about therapy to get started. Each template below is grouped by purpose—with short guides to help you choose the one that fits your current needs. Let’s find the tool that meets you where you are.
Restructure Your Thinking with Cognitive Worksheets
Feeling stuck in your head? These tools help you break the cycle.
This section is for you if:
-
You’re overthinking or obsessing over the same thoughts
-
You struggle with negative self-talk or worst-case scenarios
-
You want to turn your inner critic into a coach
Which worksheet should you choose?
-
Use the CBT Thought Record if you're caught in a specific thought loop—this helps you track the situation, your automatic thoughts, and the emotional impact step by step.
-
Try the Cognitive Restructuring Worksheet when you need to challenge the evidence behind your beliefs and replace them with more balanced alternatives.
-
Go for the Negative Thought Challenge when you’re dealing with recurring self-criticism or black-and-white thinking and want a fast, focused reality check.
Each one gives you a way to see your thoughts more clearly—and change the ones that aren’t helping you.
Activate Positive Behaviors with Guided Action
Sometimes, the hardest part of growth is getting unstuck. These worksheets help you move forward—even when you don’t feel ready.
This section is for you if:
-
You tend to avoid tasks or decisions when you're overwhelmed
-
You want to replace unhelpful habits with healthier ones
-
You’re working through fear, procrastination, or emotional inertia
Which worksheet should you choose?
-
Start with the Behavioral Activation Worksheet if you're feeling unmotivated or disengaged—it helps you plan small, positive actions that boost mood and energy.
-
Use the Problem-Solving Worksheet when you’re facing a stressful situation or decision and need to break it down into steps.
-
Try the CBT Exposure Therapy Worksheet if you’re avoiding something because of fear or anxiety—this tool walks you through facing it gradually and safely.
These templates give you a plan—and the structure to follow through with it.
Regulate Emotions and Reduce Stress
Emotions can feel intense, confusing, or completely overwhelming. These tools help you slow down, understand what you’re feeling, and respond with care instead of panic.
This section is for you if:
-
You’re feeling emotionally reactive or easily overwhelmed
-
You want to reduce stress, tension, or anxiety
-
You’re looking for more self-awareness and calm in daily life
Which worksheet should you choose?
-
Use the DBT Worksheet if you need practical strategies for managing big emotions or conflict—it guides you through core DBT skills like mindfulness and emotional regulation.
-
Try the CBT Stress Management Worksheet when you're experiencing general overwhelm and need to identify stressors, reactions, and healthy coping tools.
-
Go for the CBT Reflection Journal to build emotional insight over time—it’s perfect for tracking patterns, triggers, and wins in a structured, self-guided way.
Use these tools to respond more intentionally, recover faster from stress, and feel more grounded in your emotional world.
Conclusion
You don’t have to figure it all out at once. Every small insight, every challenged thought, every calming routine you build—it's progress. These worksheets are here to support that journey with structure, clarity, and self-compassion.
Whether you're working through anxiety, building healthier habits, or just trying to understand yourself better, there's a tool here that can help.
🧠 Start with one worksheet that speaks to you.
📝 Use it for a few days.
🌱 See what shifts inside.
🧭 Looking for more tools to support your daily well-being?
Explore our Wellness & Self-Care Templates to build healthy routines, reflect with intention, and stay grounded every day.
Add new comment