cbt homework assignments for depression

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9 CBT Worksheets and Tools for Anxiety and Depression

CBT is one of the most effective psychological treatments when it comes to managing anxiety and depression, and can be a highly useful approach to apply in online therapy.

If you help clients tackle cognitive distortions and unhelpful thinking styles, we’ve compiled a list of essential worksheets that should be part of your therapy toolbox.

How To Use CBT Worksheets in Therapy

Cognitive-behavioral therapy (CBT) is based on the idea that thoughts, feelings, physical sensations and behaviors are interlinked, and that changing negative thought patterns can enhance the way we act and feel.

It encompasses a variety of techniques and interventions that have been proven effective in the treatment of many mental disorders.

Besides anxiety and depression, a few examples include: [1]

• Panic disorder
• Bipolar disorder
• Borderline personality disorder, and
• Obsessive-compulsive disorder.

With the advent of online therapy, guided online CBT has become an increasingly popular way for mental health professionals to help clients manage behavioral health conditions without the need to meet in person as often.

CBT worksheets, exercises, and activities play a large role in these treatments to encourage further progress between sessions, in the same way that face-to-face CBT involves between-session practice. [2]

The Importance of Tailoring CBT Worksheets to Individual Needs

While CBT worksheets are effective tools, it is crucial to tailor these resources to the unique needs of each client.

Every individual’s experience with anxiety and depression is different, and a one-size-fits-all approach may not be as effective. Personalization involves understanding the specific triggers, thought patterns, and behaviors of a client.

For instance, a client struggling with social anxiety may benefit more from worksheets focusing on exposure and social skills training, while someone with generalized anxiety disorder might need tools aimed at managing worry and improving relaxation techniques.

Customizing worksheets also means considering the client’s cultural background, personal preferences, and level of cognitive functioning.

This tailored approach not only enhances the therapeutic alliance but also ensures that the interventions are more impactful, leading to better outcomes.

Therapists should regularly review and adjust the worksheets to keep them relevant and aligned with the client’s progress and evolving needs.

5 Example Tools For Treating Anxiety

So what types of online CBT worksheets can be used to help clients cope better with symptoms of anxiety ?

There is a wide spectrum of therapeutic approaches that range from self-help activities to guided interventions, and all of them focus on identifying and changing unhelpful thoughts, feelings, and behaviors.

Here are a few of the best-known techniques that can be applied with the right tools.

Identifying cognitive distortions

Recognizing and identifying maladaptive automatic thoughts is a main goal of CBT.

Recognizing and identifying maladaptive automatic thoughts is a main goal of CBT. Cognitive distortions describe inaccurate or exaggerated perceptions, beliefs, and thoughts that can contribute to or increase anxiety, so increasing a client’s awareness of these is the first step to unraveling them and feeling better.

Quenza’s  Unhelpful Thinking Styles – “Shoulding” and “Musting” worksheet, shown below, is an example exercise that can help clients recognize the damaging impacts of using “should” and “must” statements to place unreasonable demands or unnecessary pressure on themselves.

Cognitive restructuring

Cognitive restructuring involves disputing the distortions that underpin a client’s challenges. Various techniques that can be helpful here include Socratic questioning, decatastrophizing, and disputing troublesome thoughts with facts.

One example CBT exercise is the Cognitive Restructuring Expansion shown below, which can help clients identify automatic thoughts and substitute them with more fair, rational ways of thinking.

Journaling and thought records

Journaling is a form of self-monitoring that helps clients identify their thought patterns and emotional tendencies, as shown by the Stress Diary Expansion below.

Journals can involve logging negative thoughts or feelings as homework, with the aim of positioning clients to manage them successfully.

Stress Reduction Techniques

Stress reduction exercises such as deep breathing, meditation, and progressive muscle relaxation can all be effective CBT tools for managing anxiety.

The example below is Quenza’s Progressive Muscle Relaxation exercise, which clients can practice to increase their sense of control and calm when stressed or anxious.

Breathing Exercises

Diaphragmatic breathing is another useful relaxation exercise often used in CBT for anxiety.

With this mindfulness practice, clients learn to regulate their breath and activate their body’s relaxation response, as shown in Quenza’s audio  Diaphragmatic Breathing  exercise below.

CBT Worksheets for Depression (PDF)

CBT worksheets are useful resources for therapists helping clients manage depression, because they can be used to encourage your clients’ progress between sessions.

If you are a mental health professional, the following worksheets can be shared as homework. Each is available as a customizable Quenza Expansion for easy sharing with clients with a $1, 30-day Quenza trial .

The ABC Model of Helpful Behavior

ABC is an acronym for Antecedents, Behavior, and Consequences, and the ABC model proposes that behavior can be learned and unlearned based on association, reward, and punishment.

This CBT worksheet allows clients to reflect on adaptive behavior, thus building their awareness of the triggers for and consequences of this behavior.

After introducing the ABC Model of Behavior and the ABC Model of Helpful Behavior, the exercise asks clients to try it out themselves by:

• Describing a recent personal problem
• Recalling a helpful behavior that they carried out that contributed to the problem in a positive way.
• Recalling the Antecedents of the helpful Behavior – where they were, who they were with, and what they were doing, thinking, and feeling
• Considering the short- and long-term Consequences of that behavior – how they felt, what happened, and what others said or did.

Unhelpful Thinking Styles – Emotional Reasoning

This worksheet invites clients to identify and decrease the negative impact of a specific cognitive bias known as “Emotional Reasoning,” which can be common in clients with depression.

As an introduction, clients learn about the negative impacts of regarding emotions as evidence of the truth, or basing one’s view of situations, yourself, or others on how they feel at a certain moment.

They are then invited to reflect on a time when they used emotional reasoning and describe the situation as well as their thoughts and emotions at the time.

Through self-reflection, this therapy exercise aims to help the user separate their feelings from their thoughts so that they can reduce the negative effect of emotional reasoning on their wellbeing.

De-Catastrophizing

As we’ve seen, patients with symptoms of depression often experience negative thoughts that result from faulty thinking rather than accurate experiences of reality.

Catastrophizing is amplifying the importance of adverse events and situations while minimizing their positive aspects or outcomes. The Decatastrophizing Expansion can be an impactful cognitive restructuring technique to help with this cognitive distortion when it is practiced over time.

Clients are asked to describe the situation that they are currently catastrophizing about before answering a series of questions to challenge their thinking:

• What is the worst that can happen?
• What three events would have to take place for the worst to happen?
• How likely is it that  all three  of these events will take place?
• What is a more likely outcome, given what you know about the situation?

Here’s an example of the PDF copy that you or your clients can download of these exercises:  Decatastrophizing CBT worksheet

To customize these CBT worksheets for depression and browse more, take a look at the $1, 30-day Quenza trial .

Can CBT Help Build Self Esteem?

Studies have shown CBT to be useful in developing a client’s self-esteem so that they start to perceive themselves as more worthy and deserving. [3]

Cognitive restructuring is particularly can equip them with the skills to challenge or refute negative self-talk. This involves:

• Helping clients explore repetitive negative self-talk can be damaging to their sense of self-worth
• Challenging harmful cognitive distortions
• Supporting in the development of a more balanced, positive self-perspective.

Quenza’s Challenging Unhelpful Thoughts , pictured above, is an example CBT worksheet for self-esteem with the following prompts and questions:

• Describe a negative thought that keeps coming back.
• On a scale of 1 to 10, how strongly do you believe this thought to be true?
• What evidence supports this thought?
• What evidence do you have against the thought?
• What would you tell a friend (to help them) who would have the same thought?

Integrating Technology with CBT Worksheets for Enhanced Engagement

The advent of technology has significantly transformed the landscape of psychological treatments, including CBT.

Digital tools and applications can greatly enhance the engagement and effectiveness of CBT worksheets.

Interactive platforms allow clients to complete worksheets on their devices, providing instant feedback and progress tracking.

Additionally, gamification elements, such as rewards for completing tasks or interactive scenarios, can make the therapy process more engaging and motivating for clients.

Teletherapy platforms can integrate these digital worksheets, allowing therapists to monitor their clients’ progress in real time and make adjustments as needed.

Moreover, digital tools often include additional resources like videos, guided meditations, and forums for peer support, which can complement the worksheets and provide a more holistic approach to treatment.

By leveraging technology, therapists can ensure that CBT remains a dynamic and accessible option for clients, regardless of their location or schedule.

CBT Toolbox for Online Therapists

Once you’ve found the most useful tools for your programs and are ready to start treating clients, it’s time to organize them for easy, convenient delivery.

Without a centralized library of digital materials – and the ability to quickly personalize and share them – it’s easy to spend more time than is necessary on the admin side of helping others.

With the right CBT app , you should have an entire toolbox of CBT worksheets plus the tools you need to deliver them:

• Activity design tools: for efficiently creating online CBT interventions
• Customizable templates: e.g., Quenza Expansions that include personalizable science-based exercises and activities
• Documentation tools: e.g., Quenza Notes – A secure, convenient way to create and store session notes and collaborate with clients
• Pathway builder tools: which help you assemble separate worksheets and tools into programs and mental health treatment plans
• Real-time results tracking:  to securely collect and store client responses and results
• A free client app:  so that clients can easily receive, complete, and return your CBT resources and assemble a library of their finished activities.

Whether you’re new to the world of online therapy or coaching or simply looking to increase your impact, our free 30-page guide is a great place to start.

This PDF will give you an easy-to-understand introduction to the essentials of digital practice: how to create and share your own CBT interventions, keep clients engaged in their treatment, and improve your clients’ results while growing and scaling your business.

Click here to download your copy of  Coach, This Changes Everything .

Final Thoughts

Practicing CBT online for the first time may take some adapting, but the ability to help more clients with less work is always worth the payoff.

Hopefully, these worksheets and resources give you a solid starting point for building your CBT toolkit. Let your fellow practitioners know how you use them – leave a comment and join in the conversation below!

• ^ NHS. (2022). Overview - Cognitive behavioural therapy (CBT). Retrieved from https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/
• ^ Harvard Health Publishing. (2015). Online cognitive-behavioral therapy: The latest trend in mental health care. Retrieved from https://www.health.harvard.edu/blog/online-cognitive-behavioral-therapy-the-latest-trend-in-mental-health-care-201511048551
• ^ McKay, M., & Fanning, P. (2016). Self-esteem. New Harbinger.

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Therapy tool.

Cognitive Distortions – Unhelpful Thinking Styles (Extended)

Information handouts

Unrelenting Standards

Vulnerability To Harm

Scaling - Testing Your Assumptions

Cognitive Distortions – Unhelpful Thinking Styles (Common)

Self-Sacrifice

Assertive Communication

Audio Collection: Psychology Tools For Developing Self-Compassion

Therapy Blueprint (Universal)

Thought Record (Evidence For And Against)

Embracing Uncertainty

Unhelpful Thinking Styles (Archived)

Intolerance Of Uncertainty

Assertive Responses

Activity Menu

Using Behavioral Activation To Overcome Depression

Emotions Motivate Actions

Behavioral Activation Activity Diary

Behavioral Experiment

Abandonment

Valued Domains

Behavioral Experiment (Portrait Format)

What Keeps Depression Going?

Compassionate Thought Challenging Record

Evaluating Unhelpful Automatic Thoughts

Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Client Workbook

Treatments That Work™

Values: Connecting To What Matters

Emotional Deprivation

What Is Rumination?

Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Therapist Guide

Insufficient Self-Control

Exploring Valued Domains

Choosing Your Values

[Free Guide] An Introduction To Values

Understanding Depression

Core Belief Magnet Metaphor

Audio Collection: Psychology Tools For Mindfulness

Changing Avoidance (Behavioral Activation)

Activity Planning

Negative Thoughts - Self-Monitoring Record

Defectiveness

Behavioral Activation Activity Planning Diary

Mistrust/Abuse

Subjugation

Activity Diary (Hourly Time Intervals)

Thought Record (Considered Response)

Overcoming Depression (Second Edition): Workbook

Emotional Inhibition

Social Comparison

Thought-Action Fusion

Boundaries - Self-Monitoring Record

Approval-/Admiration-Seeking

Thought Record – Courtroom Trial

Interpersonal Beliefs And Styles

Failure To Achieve

Emotional Reasoning

"Should" Statements

Thoughts And Depression

Self-Monitoring Record (Universal)

Self Critical Thought Challenging Record

CBT Appraisal Model

Cognitive Behavioral Model Of Intolerance Of Uncertainty And Generalized Anxiety Disorder Symptoms (Hebert, Dugas, 2019)

Uncertainty Beliefs – Experiment Record

Rumination - Self-Monitoring Record

Schema Bias

Dependence / Incompetence

All-Or-Nothing Thinking

Demanding Standards – Living Well With Your Personal Rules

Punitiveness

Catching Your Thoughts (CYP)

Depression - Self-Monitoring Record

Developing Psychological Flexibility

Overcoming Depression (Second Edition): Therapist Guide

Intrusive Memory Record

Entitlement

Discounting In Perfectionism – The Ratchet Effect

What Is Imagery Rescripting?

Attention Training Practice Record

A Guide To Emotions (Psychology Tools For Living Well)

Books & Chapters

Body Scan (Audio)

Functional Analysis With Intervention Planning

Hindsight Bias

Disqualifying The Positive

What Is Burnout?

CBT Daily Activity Diary With Enjoyment And Mastery Ratings

Challenging Your Negative Thinking (Archived)

Dysfunctional Thought Record

What Do People Think About Themselves (CYP)?

Activity Diary (No Time Intervals)

Mind Reading

Avoidance Hierarchy (Archived)

Externalizing

Mindfulness Of Breath (Short Version) (Audio)

Court Trial Thought Challenging Record (Archived)

Being With Difficulty (Audio)

Mastery And Pleasure Activity Diary

Links to external resources.

Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.

• Valued Living Questionnaire (Version 2) | Wilson, Groom | 2002 Download Archived Link
• Scale Download Primary Link Archived Link
• Scale Download Primary Link
• Cox, J. L., Holden, J. M., & Sagovsky, R. (1987). Detection of postnatal depression: development of the 10-item Edinburgh Postnatal Depression Scale. The British Journal of Psychiatry, 150(6), 782-786.
• Scale Download Archived Link
• Hamilton M. (1960). A rating scale for depression. J Neurol Neurosurg Psychiatry, 23, 56–62.
• MADRS Score Card Download Archived Link
• Montgomery, S.A., Asberg, M. (1979). A new depression scale designed to be sensitive to change. British Journal of Psychiatry, 134 (4): 382–89.
• Scale phqscreeners.com Download Primary Link
• Kroenke, K., & Spitzer, R. L. (2002). The PHQ-9: a new depression diagnostic and severity measure. Psychiatric annals, 32(9), 509-515.
• Scale – Adult Download Primary Link Archived Link
• Scale – Child Age 11-17 Download Primary Link Archived Link
• Reference Zung, W. W. (1965). A self-rating depression scale. Archives of General Psychiatry, 12(1), 63-70.
• Zimmerman, M., Chelminski, I., McGlinchey, J. B., & Posternak, M. A. (2008). A clinically useful depression outcome scale. Comprehensive psychiatry, 49(2), 131-140.

Case Conceptualization / Case Formulation

• Cognitive conceptualisation (excerpt from Basics and Beyond) | J. Beck Download Archived Link
• Developing and using a case formulation to guide cognitive behaviour therapy | Persons | 2015 Download Primary Link Archived Link

Guides and workbooks

• Mood And Substance Use | NDARC: Mills, Marel, Baker, Teesson, Dore, Kay-Lambkin, Manns, Trimingham | 2011 Download Primary Link
• The Path to Positivity: Six Practical Sections for Becoming a More Positive Person | Caroline Lavelock, Everett Worthington | 2013 Download Primary Link Archived Link

Information Handouts

• What Is Depression? Download Primary Link Archived Link
• What Causes Depression? Download Primary Link Archived Link
• Psychotherapy for Depression Download Primary Link Archived Link
• Vicious Cycle of Depression Download Primary Link Archived Link
• Behavioural Activation: Fun and Achievement Download Primary Link Archived Link
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• Thinking and Feeling Download Primary Link Archived Link
• Analysing Your Thinking Download Primary Link Archived Link
• Changing Your Negative Thinking Download Primary Link Archived Link
• Unhelpful Thinking Styles Download Primary Link Archived Link
• What Are Core Beliefs? Download Primary Link Archived Link
• Problem Solving Download Primary Link Archived Link
• Staying Healthy Download Primary Link Archived Link
• Grief and Bereavement Download Primary Link Archived Link

Information (Professional)

• Get out of the TRAP and back on TRAC (for rumination and worry) | GoodMedicine Download Primary Link Archived Link

Self-Help Programmes

• Introduction to BA for depression Download Archived Link
• Monitoring Activity And Mood Download Archived Link
• Roadmap: The Activation Plan Download Archived Link
• Finding Direction: Values, Flow, And Strengths Download Archived Link
• Avoidance And Depression TRAPs Download Archived Link
• Thinking Habits Download Archived Link
• Next Steps Download Archived Link
• Module 1: Overview of Depression Download Primary Link Archived Link
• Module 2: Behavioural Strategies for Managing Depression Download Primary Link Archived Link
• Module 3: The Thinking-Feeling Connection Download Primary Link Archived Link
• Module 4: The ABC Analysis Download Primary Link Archived Link
• Module 5: Unhelpful Thinking Styles Download Primary Link Archived Link
• Module 6: Detective Work and Disputation Download Primary Link Archived Link
• Module 7: The End Result Download Primary Link Archived Link
• Module 8: Core Beliefs Download Primary Link Archived Link
• Module 9: Self-Management Download Primary Link Archived Link
• Module 1: Overview Of Depression Download Primary Link
• Module 2: Behavioral Strategies For Managing Depression Download Primary Link
• Module 3: The Thinking-Feeling Connection Download Primary Link
• Module 4: The ABC Analysis Download Primary Link
• Module 5: Unhelpful Thinking Styles Download Primary Link
• Module 6: Detective Work And Disputation Download Primary Link
• Module 7: The End Result Download Primary Link
• Module 8: Core Beliefs Download Primary Link
• Module 9: Self Management Download Primary Link

Treatment Guide

• Metacognitive Training For Depression (D-MCT) Manual | Jelinek, Schneider, Hauschild, Moritz | 2023 Download Primary Link Archived Link
• Suicide and self injury: a practitioners guide | Forensic Psychology Practice Ltd | 1999 Download Archived Link
• Depression In Adults: Treatment And Management (NICE Guideline) | NICE | 2022 Download Primary Link
• Behavioural activation treatment for depression (BATD) manual | Lejuez, Hopko & Hopko | 2001 Download Archived Link
• Module 1: Thinking and reasoning 1 Download Primary Link Archived Link
• Module 2: Memory Download Primary Link Archived Link
• Module 3: Thinking and reasoning 2 Download Archived Link
• Module 4: Self-worth Download Primary Link Archived Link
• Module 5: Thinking and reasoning 3 Download Primary Link Archived Link
• Module 6: Behaviors and strategies Download Primary Link Archived Link
• Module 7: Thinking and reasoning 4 Download Primary Link Archived Link
• Module 8: Perception of feelings Download Primary Link Archived Link
• Cognitive-behavioral therapy for depression in young people: a modular treatment manual | Orygen | 2015 Download Primary Link Archived Link
• Depression In Adults: Recognition And Management | National Institute for Health and Care Excellence (NICE) guidelines | 2009 Download Primary Link Archived Link
• Individual therapy manual for cognitive-behavioural treatment of depression | Ricardo Muñoz, Jeanne Miranda | 1996 Download Primary Link Archived Link
• Manual for group cognitive-behavioral therapy of major depression: a reality management approach (Instructor’s manual) | Muñoz, Ippen, Rao, Le, Dwyer | 2000 Download Primary Link
• Cognitive-Behavioural Therapy (CBT) Group Program For Depression | Milner, Tischler, DeSena, Rimer Download Primary Link Archived Link
• Cognitive behaviour therapy for depression in young people: manual for therapists | Improving Mood with Psychoanalytic and Cognitive Therapies (IMPACT) Study CBT Sub-Group | 2010 Download Primary Link Archived Link
• CBT For Depression In Veterans And Military Service Members – Therapist Manual | Wenzel, Brown, Carlin | 2011 Download Primary Link Archived Link
• Group therapy manual for cognitive behavioral treatment of depression | Muñoz, Miranda | 1993 Download Archived Link
• Behavioural activation treatment for depression – revised (BATD-R) manual | Lejuez, Hopko, Acierno, Daughters, Pagoto | 2011 Download Archived Link
• Symptoms of Depression Download Primary Link Archived Link
• Behavioural Activation Download Primary Link Archived Link
• My Behavioural Antidepressants Download Primary Link Archived Link
• Weekly Activity Schedule Download Primary Link Archived Link
• Weekly Goals Record Download Primary Link Archived Link
• Making the Connection (Between Thoughts and Feelings) Download Primary Link Archived Link
• Thought Diary 1 Download Primary Link Archived Link
• Thought Diary 2 Download Primary Link Archived Link
• Thought Diary 3 Download Primary Link Archived Link
• Thought Diary (Tri-fold) Download Primary Link Archived Link
• Core Beliefs Worksheet Download Primary Link Archived Link
• Healthy Me Download Primary Link Archived Link
• Goal Setting (End of Therapy) Download Primary Link Archived Link

Recommended Reading

• Behavioural activation treatment for depression: returning to contextual roots | Jacobson, Martell, Dimidjian | 2001 Download Primary Link Archived Link

What Is Depression?

Signs and symptoms of depression.

To meet DSM-5 diagnostic criteria for major depressive disorder an individual must have experienced five of the following symptoms for at least two weeks:

• a depressed mood that is present most of the day, nearly every day
• diminished interest in activities which were previously experienced as pleasurable
• fatigue or a loss of energy
• sleep disturbance (insomnia or hypersomnia)
• feelings of worthlessness, self-reproach, or excessive guilt
• a diminished ability to think or concentrate, or indecisiveness
• recurrent thoughts of death or suicide, or suicidal behavior
• changes in appetite marked by a corresponding weight change
• psychomotor agitation or retardation to a degree which is observable by others

Psychological Models and Theory of Depression

Beck’s cognitive theory of depression (Beck, Rush, Shaw, & Emery, 1979) forms the basis for cognitive behavioral approaches for the treatment of depression. Beck’s theory proposes that there are different levels of cognition that can be dysfunctional in depression: core beliefs, rules and assumptions, and negative automatic thoughts. CBT aims to balance negatively biased cognition with more rational and accurate thoughts, beliefs, and assumptions. CBT also systematically aims to increase levels of rewarding activity.

Acceptance and commitment therapy (ACT) proposes that distress, including symptoms of depression, are the result of psychological inflexibility (Hayes, Luoma, Bond, Masuda, & Lillis, 2006). Indicators of psychological inflexibility include:

• ‘buying in’ to negative thoughts and narratives;
• engaging in worry or rumination that takes us away from the present moment;
• losing contact with our values—what is important to us.

Evidence-Based Psychological Approaches for Working with Depression

Many psychological therapies have an evidence base for working with depression:

• Cognitive behavioral therapy (CBT)
• Behavioral activation (BA)
• Acceptance and commitment therapy (ACT)
• Mindfulness-based cognitive therapy (MBCT) for preventing relapse
• Interpersonal therapy (IPT)

Resources for Working with Depression

Psychology Tools resources available for working therapeutically with depression may include:

• psychological models of depression
• information handouts for depression
• exercises for depression
• CBT worksheets for depression
• self-help programs for depression
• Beck, A. T., Rush, A. J., Shaw, B. F., & Emery, G. (1979). Cognitive therapy of depression . New York: Guilford Press.
• Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy , 44 (1), 1–25.
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