Handouts on CBT Skills and Strategies
Currently 13 handouts, all in PDF format.
Summarizing skills and techniques for applying CBT (Cognitive-Behavioral Therapy), one of the top methods for overcoming depression, anxiety, anger, relationship problem, and other issues.
1 - Handouts on: Overview of CBT Skills and Principles
2 - Handouts on: Replacing Negative Thoughts
3 - Handouts on: CBT Logs and Worksheets
10 Forms of Twisted Thinking - And How to Replace Them (1 p. ) An overview of 10 thought patterns that create and maintain emotional distress; their negative impact; and substitutions for each negative thought pattern. (Identifying and replacing these is the basis of CBT.)
ABC's of RET (1 p.) Outlines how a cognitive model (replacing negative thoughts) compares with a stimulus-response model. (Note - RET was a predecessor of CBT, laying the foundation of understanding how thoughts affect feelings, and how thought replacement can improve mood.)
Cognitive Triad (1 p.) A chart summarizing 3 major areas of thinking affected negatively by depression and other emotional problems. (Replacing these 3 areas with more positive attitudes is a core task in CBT.)
"Blame Pie" - Replacing Blame or Self-Blame (1 p.) An effective replacement for Thought Distortion #10, Blame or Self-Blame. This thought pattern is a significant contributor to depression, anger, and other problems. Replacing it can give significant emotional relief.
Decatastrophizing - Stopping the Anxiety Cycle (2 p.) A replacement strategy for Thought Distortion #5, Jumping to Conclusions. Page one outlines the 4-stage process of how anxiety develops, and how to replace it; Page 2 provides a worksheet to guide the change process.
Gratitude Journal - Cultivating Positive Awareness (1 p.) A simple but effective strategy for replacing Thought Distortion #3, Negative Mental Filter. Helpful for adults, youth, and children.
Learned Optimism - Replacing the 3 P's of Pessimism (1 p.) A pessimistic attitude both precedes and follows depression. Learn to identify and replace the "interpretive style" or mindset of pessimism that can make you vulnerable to deeper emotional challenges.
Replacing "All or Nothing Thinking" and "Mental Filter" (1 p.) Summarizes replacement strategies for Thought Distortions #1 (All or Nothing Thinking" and #3 (Negative Mental Filter).
Replacing the "Should's" (1 p.) Identifies a protocol for replacing Thought Distortion #8, Should Statements.
Mood Log 1: Identifying (1 p. ) A form to help you log negative triggers, thoughts, and feelings. First step in CBT-based recovery.
Mood Log 2: Replacing (1 p.) A continuation of Mood Log 1, when you are ready to replaced identified negative thoughts.
Vertical Columned Timeline - The Mosaic (1 p.) A form for creating a vertical timeline or life overview, looking at major events, both positive and negative, to see life in perspective.
Weighing the Pro's and Con's (1 p.) A form to help you evaluate the costs and benefits of maintaining or changing a given thought, behavior, or habit.