Cognitive Behavioral Therapy (CBT) Worksheet for Mary

Patient Information

• Name: Mary
• Age: 35-44
• Main Condition: Anxiety
• Therapy Experience: None
• Current Medication: Anti-anxiety medications
• Significant Life Events: Divorce, parenting two children

---

Introduction to Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is an evidence-based therapeutic approach focused on the connection between thoughts, feelings, and behaviors. This worksheet is designed to help you, Mary, identify patterns in your thoughts and behaviors that contribute to your anxiety, especially in the context of your recent divorce and parenting.

---

Goals for Therapy

1. Increase Awareness: Recognize how your thoughts influence your feelings and behaviors.
2. Develop Coping Strategies: Create effective strategies to manage anxiety.
3. Promote Positive Change: Facilitate positive behavioral changes in your life and for your children.

---

Identifying Thoughts and Feelings

1. Identify Your Triggers

• Situation: What situations or aspects of your life trigger feelings of anxiety?
• Emotional Response: How do you feel in these situations? (e.g., nervous, overwhelmed)
• Physical Response: What physical sensations do you notice? (e.g., increased heart rate, perspiration)

Trigger Situation	Emotional Response	Physical Response
Example: Discussions about co-parenting	Anxiety, sadness	Tension in shoulders, heart racing

---

2. Examine Your Thoughts

• When you encounter an anxiety-triggering situation, note down the thoughts that come to your mind.
• Use the table below to structure your thoughts.

Automatic Thought	Cognitive Distortion	Alternative Thought
Example: “I can’t handle this alone.”	Catastrophizing	“I have support from friends and family, and I can find solutions.”

---

3. Feelings

• Reflect on the feelings related to your identified thoughts. How do your thoughts make you feel?

Thought	Emotion	Intensity (0-10)
“I’m a bad parent.”	Guilt	8
"I'm not going to cope with the divorce."	Fear	9

---

Behavioral Strategies

4. Coping Skills Development

Identify coping skills that you can implement when experiencing anxiety. Choose one or more strategies to practice actively.

• Mindfulness Techniques: Deep breathing, meditation, grounding exercises.
• Physical Activity: Engaging in strolls, yoga, or any preferred physical pursuits.
• Journaling: Writing down feelings and experiences to process them effectively.

Action Step: Choose one coping strategy to try this week and note your experiences with it.

5. Positive Activities

Plan enjoyable activities that can boost your mood and sense of self-worth. List down at least three activities to engage in with your children or alone.

Activity	Who will join	When will it happen
Example: Baking cookies	Kids	Saturday afternoon
Example: Going for a hike	Alone or kids	Sunday morning

---

Reflection

6. Weekly Reflection Questions

At the end of the week, take time to reflect on the activities and experiences you had.

1. What coping strategies worked best for you?
2. How did engaging in positive activities affect your mood?
3. Were there any situations that triggered your anxiety that you managed differently?

---

Conclusion

This worksheet serves as a tool to help you track your progress as you navigate through your anxiety related to your recent challenges. Remember, Mary, change takes time, and it’s important to be patient with yourself. Consider discussing your observations and adaptations with your therapist in future sessions.

Next Steps

• Schedule your next therapy session.
• Continue using this worksheet to document your experiences and feelings in preparation for therapy.

---

Feel free to print this worksheet, complete it, and bring it with you to your next therapy appointment. You are making an important investment in your mental health and well-being.