I created some CBT exercises and printable worksheets specifically designed for treating depression.

These emphasize challenging negative thoughts, increasing positive behaviors, and improving mood regulation.

1. Daily mood tracker worksheet

Use this to: Track daily emotions, identify mood patterns, and recognize triggers.

• • Write down mood ratings (1-10) for each day.
  • Discover events, views, or behaviors that influence your mood.
  • Recognize patterns over time.

Download: Daily Mood Tracker.

2. Activity scheduling and behavioral activation worksheet

Use this to: Break the cycle of depression by participating in positive activities.

• • List activities that once brought joy (even if you don’t feel like doing them).
  • Schedule one small activity per day, like taking a walk or listening to music.
  • Track how you feel before and after doing the activity.

Download: Behavioral Activation Worksheet.

3. Negative thought record worksheet
   
   

Use this to: Contest antagonistic notions that add to depression.

• • Pen down a negative thought (“I’m a failure”).
  • Identify cognitive distortions, such as all-or-nothing thinking or overgeneralization.
  • Replace with a balanced, realistic thought.

Download: Negative Thought Record Worksheet.

4. Self-esteem journal worksheet

Use this to: Improve self-worth by highlighting positive qualities and accomplishments.

• • Write down three positive things about yourself each day.
  • Track small wins or moments of success.
  • Reflect on how others see you positively.

Download: Self-Esteem Journal.

5. Gratitude journal worksheet
   
   

Use this to: Shift focus from negative thoughts to positive experiences.

• • Write three things you’re grateful for each day.
  • Note why they matter to you.
  • Over time, see a pattern of positive moments.

Download: Gratitude Journal.

6. Problem-solving worksheet

Use this to: Address real-life problems that contribute to depression.

• • Define a specific problem.
  • Brainstorm possible solutions.
  • Choose the best course of action and create a plan.

Download: Problem-Solving Worksheet.

7. Self-care plan worksheet
   
   

Use this to: Develop healthy habits that support emotional well-being.

• • List activities for physical, emotional, and mental self-care.
  • Schedule regular self-care practices.
  • Track how they improve your mood.

Download: Self-Care Plan.

8. Laddering worksheet (overcoming lack of motivation)

Use this to: Set small, achievable steps to break out of inactivity.

• • Identify a goal (exercising, socializing).
  • Break it into tiny steps, like putting on workout clothes → stretching → short walk, for instance.
  • Increase the difficulty as your motivation builds.

Download: Laddering Worksheet.

9. The “catch-it, check-it, change-it” worksheet

Use this to: Catch negative thoughts, challenge them, and replace them with positive alternatives.

• • Catch it: Pen down the harmful belief.
  • Check it: Ask yourself, “Is this thought accurate or helpful?”
  • Change it: Reframe the idea into a balanced, realistic perspective.

Download: Catch-It, Check-It, Change-It Worksheet.

10. “What would you say to a friend” worksheet
    
    

Use this to: Build self-compassion by responding to negative self-talk as if helping a friend.

• • Write down a self-critical belief.
  • Imagine a close friend expressing this same thought.
  • Respond with kind, encouraging words.
  • Apply the same compassion to yourself.

Download: Self-Compassion Worksheet.

11. The rumination worksheet

Use this to: Break the habit of overthinking and rumination.

• • Recognize a repetitive, destructive idea.
  • Challenge it: “Is this thought helpful or just a loop?”
  • List alternative ways to cope (distraction, mindfulness, problem-solving).

Download: Rumination Worksheet.

12. The “opposite action” worksheet

Use this to: Overcome depressive behaviors by intentionally acting against them.

• • Identify a negative feeling or behavior, such as isolating yourself.
  • Choose an opposite action (texting a friend).
  • Track how you feel afterward.

Download: Opposite Action Worksheet.

13. Strengths and values worksheet
    
    

Use this to: Reconnect with your strengths and what matters to you.

• • List your strengths, like creativity, kindness, and resilience.
  • Classify your core values (family, growth, health).
  • Set minor goals aligned with your values.

Download: Strengths and Values Worksheet.

14. “5-4-3-2-1 grounding” worksheet

Use this to: Shrink feelings of sadness or dissociation by aiming at the present.

• • 5 things you see.
  • 4 things you can touch.
  • 3 things you hear.
  • 2 things you smell.
  • 1 thing you taste.

Download: Grounding Techniques Worksheet.

15. “Self-soothe box” worksheet
    
    

Use this to: Create a personalized toolkit of comforting and uplifting items.

• • Collect items that bring comfort, like scented candles, music, and photos.
  • Use the worksheet to list items for each sense (sight, touch, smell, taste, sound).
  • Keep the box ready for difficult moments.

Download: Self-Soothe Box Worksheet.

Free CBT apps for depression

• MoodTools: Depression self-help app (Android/iOS).
• CBT Thought Diary: Tracks and challenges negative thoughts (Android/iOS).
• Woebot: AI-based CBT chatbot for depression support (Android/iOS).
• Happify: Science-backed CBT games for mood improvement (iOS/Android).
• Sanvello: CBT-based self-help for depression and anxiety (iOS/Android).
• Reflectly: AI-powered CBT journaling app (iOS/Android).

These worksheets provide practical ways to work through depression.

Final note

CBT is a practical and evidence-based approach that helps treat depression by focusing on skills and strategies that empower individuals to take control of their thoughts and behaviors.

Its structured and problem-focused methods provide individuals with tools that can help manage depression not only during treatment but in their everyday lives moving forward.