Free CBT guides and printable worksheets
Plain-language guides to exposure ladders, worry time, thought records and more, each with a free printable worksheet you can use today.
Exposure hierarchy worksheet: build your ladder step by step
Build an exposure hierarchy step by step: list the situations you avoid, rate them 0–100 and plan small steps. Free printable worksheet with an example.
Fear ladder examples: five ladders you can adapt
Worked fear ladder examples for social anxiety, health anxiety, panic, driving and phone calls, with a 0–100 rating for every step.
Social anxiety exposure ideas: 40 steps from easier to harder
Forty social anxiety exposure ideas grouped from easier to harder: eye contact, small talk, phone calls, speaking up. Plus how to build them into a ladder.
Safety behaviours list: 30 examples and how to drop them
A list of common safety behaviours in social anxiety, panic, health anxiety and worry, why they can keep fear going, and how to drop them gradually.
How to stop reassurance seeking, one step at a time
Why asking for reassurance keeps anxiety going, how to spot its hidden forms, and a step-by-step plan to cut back, with a free reassurance log.
Health anxiety checking: how to break the cycle
Body checking, symptom searching and asking for tests can keep health anxiety going. How to notice the cycle and reduce checking gradually.
The worry time technique: postpone, then look at it later
Worry time means postponing worries to a set 15-minute slot each day. How to set it up, what to do in the slot, and a free printable planner.
The worry tree: decide what to do with a worry
Use the worry tree to sort a worry: can you act on it now, later, or not at all? A step-by-step guide and a free printable worry tree.
5-4-3-2-1 grounding: a step-by-step script for panic
A step-by-step 5-4-3-2-1 grounding script for moments of panic: five things you see, four you feel, three you hear, two you smell, one you taste.
Thought record worksheet: untangle one thought at a time
A free printable thought record worksheet with a worked example: situation, feelings, hot thought, evidence for and against, and a balanced thought.
Decatastrophizing worksheet: worst, best and most likely
Work through a catastrophic thought: worst case, best case and most likely outcome, plus how you'd cope. A free printable decatastrophizing worksheet.
Behavioural experiment worksheet: test the prediction
Test an anxious prediction in real life: write the belief, plan the experiment, record what happened and what you learned. Free printable worksheet.