Welcome to Online CBT Resources

Free online worksheets to use in cognitive behaviour therapy or for self-help

Designed to be used on your computer, tablet or phone

Confidential: your personal information is never collected or shared by us

Worksheets

CBT session agenda
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Use the CBT session agenda worksheet to help you to plan for your next therapy session and to reflect on it afterwards
Setting goals
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Use the goal-setting worksheet to help you to plan and implement your goals
Treatment planning
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Use the treatment planning worksheet to help you identify the focus for therapy
Decision balance
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Use the decision balance worksheet to weigh up the pros and cons of making changes
Mood tracker
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Use the mood tracker worksheet to make links between specific situations and how you feel
Symptom tracker
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Use the symptom tracker worksheet to identify when and where your most troubling symptoms occur and how effective you are in coping with them
Feelings log
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Use the feelings log worksheet to help you identify and understand your emotions
Chain analysis
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Use the chain analysis worksheet to reflect on a recent difficult situation that you would like to understand better
Activity schedule
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Use the activity schedule worksheet to help you to monitor, plan and increase daily activities
Exposure hierarchy
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Use the exposure hierarchy worksheet to help you create a list of feared situations that you need to face
Exposure diary
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Use the exposure diary worksheet to help you to plan and carry out exposure to situations that you would like to find less frightening
Managing stress
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Use the managing stress worksheet to help balance the demands of life with your ability to cope
Mindful awareness
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Use the mindful awareness worksheet to take a moment to check-in with what you're thinking and feeling
Thought record
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Use the thought record worksheet to help you take a step back and reevaluate thoughts that make you feel worse
Behavioural experiments
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Use the behavioural experiments worksheet to help you to plan to face your fears
Coping plan
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Use the coping plan worksheet to help you increase your confidence that you could cope with difficult situations or activities
Home practice diary
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Use the home practice diary to plan and complete your self-help assignments between therapy sessions
Blue print for change
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Use the blue print for change worksheet to plan for the end of therapy

CBT Questionnaires

CBT Standard Questionnaires
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PHQ9, GAD7, phobia scales, and work and social adjustment scale
Obsessive Compulsive Inventory
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Questionnaire measuring the severity of OCD symptoms
Impact of Events Scale
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Recovery tracking for those suffering from post traumatic stress disorder
Health Anxiety Inventory
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Questionnaire measuring the severity of health anxiety symptoms.
Mobility Inventory
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Questionnaire measuring the severity of agoraphobia symptoms.
Social Anxiety Symptom Severity Scale
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Questionnaire measuring the severity of social anxiety symptoms.
Panic Disorder Severity scale
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Questionnaire measuring the severity of panic disorder symptoms
Physical Health Questionnaires
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Three questionnaires measuring phsyical health symptoms: the PHQ-15, the Francis Irritable Bowel Scale, and the Chalder Fatigue Questionnaire
PTSD Checklist for DSM-5
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Questionnaire measuring the severity of PTSD symptoms.
Rosenberg Self-Esteem Scale
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Questionnaire measuring level of self-esteem.

CBT Process Questionnaires

CBT Evaluation Questionnaire
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Questionnaire measuring the progress of your CBT.
CBT Supervision Evaluation Questionnaire
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Questionnaire evaluating the quality of your CBT supervision.

Welcome to Online CBT Resources. These worksheets are free to use for self-help or as clinical instruments by suitably qualified, experienced and supervised mental health practitioners. They are intended to be used to help the process of therapy with those presenting problems where CBT has been found to be an appropriate, evidence-based treatment. They can be used whether you are currently in therapy or have completed therapy and would like to continue to use some of the tools that you have already found helpful. These worksheets are categorically not intended to be a substitute for expert advice and treatment. To navigate to a specific worksheet click on the link


All these worksheets are copyrighted so we would be very grateful if you could respect the time and work that we have put in to develop them by not reproducing them or attempting to use them for any commercial purpose without our explicit permission. You are very welcome to link to these pages from your own website. If you have any comments about the worksheets, or find any bugs or problems with them, we would be very pleased to hear from you.


The questionnaires accompanying the worksheets are intended to augment a psychological therapy such as CBT. They categorically cannot be used to make a diagnosis. The interpretation of the scores on these questionnaires is not necessarily straightforward and the score you receive should be treated with caution. Where a mental health condition has been diagnosed by a suitably qualified and experienced health professional these questionnaires could be used as a guide to the current severity of your condition. As part of a reputable psychological therapy, they could give you feedback on the extent to which the treatment is helping you. Always consult with a qualified health professional if you are concerned in any way about your mental health.


All questionnaires are believed to be in the public domain, except the Social Anxiety Symptom Severity Scale, which is copyright Andrew Grimmer, 2024. If you are the copyright holder of any of the other questionnaires and you do not wish to give permission for them to be published on this website, please contact Online CBT Resources and we will remove them from this website.


If you wish to get in touch for any reason please contact us by email here: info@onlinecbtresources.co.uk

Disclaimer: the resources and information contained in this website are for general information purposes only. The information is provided by Online CBT Resources and while we endeavour to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk. Professional good practice guidelines require mental health professionals to work within their scope of competence. The resources and information supplied here are intended to support good practice, not to replace it. In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website. By using the website you are fully accepting the terms, conditions, and disclaimers contained in this notice.

Acknowledgements/References: all material supplied by Online CBT Resources is uniquely the work of the author(s). Where material draws on existing work we have tried as far as possible to reference all relevant sources. Please let us know if you believe that we have failed to acknowledge original work or that we have breached an existing copyright so that we can correct it.

© Andrew Grimmer 2017

Contact information: info@onlinecbtresources.co.uk

Site developed and maintained by Joel Grimmer Websites