CBT exercises and worksheets

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 the 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

1. MoodTools

Depression self-help app (Android/iOS).

2. CBT Thought Diary

Tracks and challenges negative thoughts (Android/iOS).

3. Woebot

AI-based CBT chatbot for depression support (Android/iOS).

4. Happify

Science-backed CBT games for mood improvement (iOS/Android).

5. Sanvello

CBT-based self-help for depression and anxiety (iOS/Android).

6. 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.

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