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Cognitive Behavioral Therapy (CBT) Worksheet

Introduction to Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented therapeutic approach that focuses on the relationship between thoughts, feelings, and behaviors. This worksheet is designed to help you identify and understand your thoughts and feelings, how they influence your behavior, and identify any potential areas for growth or change.

Note: This worksheet is a starting point. It's crucial to engage in discussions with a licensed therapist or counselor for personalized support.

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Section 1: Identifying Thoughts and Beliefs

1. What are your current thoughts?

   • Write down any thoughts that come to mind, particularly those that seem to influence your mood or behavior.

   Example: "I can't handle this; everything will go wrong."

   Your Thoughts:

   • ---

   • ---

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2. What underlying beliefs do you recognize?

   • Identify any beliefs associated with the thoughts above.

   Example: "I am not capable enough."

   Your Beliefs:

   • ---

   • ---

   • ---

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Section 2: Evaluating Your Thoughts

1. Challenge Your Thoughts:

   • For each thought you wrote in the previous section, ask yourself:
     • Is this thought based on fact?
     • What evidence supports this thought?
     • Are there alternative explanations?

   Your Evaluations:

   1. Thought: ___
      • Evidence: __
      • Alternative Explanations: ___
   2. Thought: ___
      • Evidence: __
      • Alternative Explanations: ___
   3. Thought: ___
      • Evidence: __
      • Alternative Explanations: ___

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Section 3: Emotional Reactions

1. List your emotional reactions:

   • How do your thoughts make you feel?

   Example: Anxiety, sadness, frustration.

   Your Emotions:

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2. Rate the intensity:

   • Using a scale from 0 to 10, rate the intensity of each emotion.

   Emotion	Intensity (0-10)
   ____	____
   ____	____
   ____	____

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Section 4: Behavioral Responses

1. Describe your behavioral responses:

   • How do you typically respond when you experience these thoughts and feelings?

   Example: Withdraw from social activities, procrastinate, etc.

   Your Behaviors:

   • ---

   • ---

   • ---

2. Impact of your behaviors:

   • Consider the impact of these behaviors on your life. Do they help you? Do they create more problems?

   Your Analysis:

   • ---

   • ---

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Section 5: Planning for Change

1. Identify desired changes:

   • What are some behavioral changes you would like to make?

   Your Goals:

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2. Identify steps to achieve these changes:

   • Write down specific, measurable, attainable, relevant, and time-bound (SMART) objectives.

   Your Steps:

   • ---

   • ---

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Conclusion

Reflecting on your thoughts, emotions, and behaviors is the first step toward meaningful change. Review this worksheet regularly to track your progress, identify patterns, and adapt your goals and strategies as necessary. Remember, engaging in therapy with a trained professional can provide additional insights and support on your journey.

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Disclaimer: This worksheet is for educational purposes only. It does not replace professional therapy or psychological advice. Please consult with a licensed mental health professional for tailored guidance.