CBT tools for reflection, coping and practice.
Use these resources to understand patterns, practise coping skills and reflect between sessions. They are educational tools and do not replace individual assessment or therapy.
CBT & thought tools
Structured exercises for identifying thoughts, responses, consequences and alternative perspectives.
Thought Record
Record the situation, thought, emotional/behavioural response and outcome. Complete it online and print it.
Open worksheetCost–Benefit Analysis
Explore costs and benefits, rate importance from 1–10, total them and develop a more adaptive alternative.
Open worksheetCBT Cycle
Notice how situations, thoughts, emotions, physical responses and behaviours can interact.
Situation
What happened? Where were you and who was involved?
Thoughts
What went through your mind automatically?
Emotions & body
What emotions and physical sensations did you notice?
Behaviour
What did you do next? Did you avoid, check, withdraw or seek reassurance?
Notice the cycle
Ask yourself: did the behaviour reduce discomfort temporarily while keeping the problem going?
Evidence Check
Slow down an automatic conclusion by considering evidence that supports it, evidence that does not, and a balanced alternative.
Evidence FOR
Evidence AGAINST
Activity & Mood
Notice links between daily activities, context and mood, especially when working on behavioural activation.
Record a few activities and notice how your mood changed. Look for small, manageable activities that provide pleasure, achievement or connection.
Activity 1
Activity 2
Activity 3
Guided relaxation & audio
Use a quiet setting, sit or lie comfortably, and stop if an exercise makes you uncomfortable.
Progressive Muscle Relaxation
Malayalam JPMR recording.
Progressive Muscle Relaxation
Guided English progressive muscle relaxation audio. Use headphones or a quiet environment if comfortable.
Guided Imagery — The Beach
A slow guided beach imagery exercise for calm, focused attention and relaxation.
Thought Record
Complete online or print a blank copy. Record the situation, thought, emotional/behavioural response and outcome.
Thought Record
Goodwin Michael · Clinical Psychologist
| Situation | Thought |
Response
emotions & behaviours |
Outcome |
|---|---|---|---|
Cost–Benefit Analysis
Identify a thought or behaviour you might want to change, list costs and benefits, rate importance from 1–10, total them and develop a more adaptive alternative.
Thoughts & Behaviors — Cost / Benefit Analysis
Goodwin Michael · Clinical Psychologist
| Costs |
Importance
(1–10) |
Benefits |
Importance
(1–10) |
|---|---|---|---|
| Total | 0 | Total | 0 |
5–4–3–2–1 Grounding
A simple sensory grounding exercise. Move through each step slowly and notice what is around you.
things you can see
Look around slowly. Name five things you can see.
things you can feel
Notice four things you can physically feel or touch.
things you can hear
Pause and identify three sounds you can hear.
things you can smell
Notice two smells around you, if available.
thing you can taste
Notice one taste in your mouth, or imagine a familiar neutral taste.