CBT Anxiety Journal Peach 93

MANAGE YOUR
WORRIES & ANXIETY

CBT WORKBOOK & JOURNAL
DESIGNED BY CREATIVE INNER VISION

CBT
COGNITIVE BEHAVIORAL
THERAPY
Cognitive behavioral therapy (CBT) is a treatment approach that helps
you recognize negative or unhelpful thought and behavior patterns.
CBT aims to help you identify and explore the ways your emotions
and thoughts can affect your actions. Once you notice these patterns,
you can begin learning how to change your behaviors and develop
new coping strategies.
It is okay that there are aspects of your life you cannot control.
However, continuing to worry about the things that you cannot control
is like constantly holding an umbrella and waiting for it to rain. That
“umbrella” will weigh you down eventually.
Let’s practice writing down things you can vs. cannot control.
Through CBT, these thoughts are identified, challenged, and replaced

with more objective, realistic thoughts.

What Worries You
Let’s identify what worries you, list them
here in the 2 columns below:
Worries that Worries that

you can control you cannot control

Reflection
For the worries that you can control, what can you
do to mitigate these concerns? Can you make a to-
do list or add these tasks on your calendar to stay
more organized? In the upcoming pages, you can
find materials that will help you do just that!
For the worries that you cannot control, try to

imagine putting them away in a box, and take
things one day at a time. In the upcoming pages,
you can find coping techniques to help you feel
calmer when thinking about these worries.

I’m Safe
In My Body
When you start to feel anxious,
take deep breaths in and out
F FOCUS ON Inhale for 4

Hold for 4
YOUR BREATH Exhale for 4
Hold for 4
Repeat
Re-connect with your physical

body. If you’re sitting:
B
BE IN THE Feel your feet against the ground
PRESENT Sit up straight
Press your palms together
MOMENT What are you smelling, hearing,
touching, sensing…
Recognize and acknowledge

all thoughts and feelings
A
that are surfacing up at the
ACKNOWLEDGE
current moment
YOUR THOUGHTS
Thoughts
& FEELINGS Feelings
Emotions
Memories
Sensation
Pain patterns

Tension Check-in
WEEK OF: DATE:
What Big Events Have Happened This Week?
WHERE DO I FEEL THE TENSION?
FRONT BACK
Stay Grounded
SMELL HEAR TOUCH
I’m smelling… I’m hearing… I’m touching…
TASTE SEE FEEL

I’m tasting… I’m seeing… I’m feeling…

The Balloon Mental Exercise
For When You Start to Feel Worried or Anxious
Step 1: Step 2:
Write Close
down your
what eyes &
worries imagine
you in them
the floating
balloons away
Step 3:
Come back to your breaths and
repeat steps 1 and 2 as needed

Brain Dump
IDENTIFY PROBABLE CAUSES OF:
ANXIETY FEAR
SADNESS ANGER
DISCOURAGEMENT PROCRASTINATION

What Will Make Today Great?
TODAY I AM GRATEFUL FOR
GOALS MY &
THOUGHTS FEELINGS
TO DO LIST
HIGHLIGHT OF MY DAY
HOW TO MAKE TODAY GREAT?

Daily Reflection Date
WHAT WENT WELL TODAY? WHAT WENT WRONG TODAY?
WHAT TASKS DID I ACCOMPLISH TODAY?
HOW DID I HANDLE

MY THOUGHTS
CHALLENGES/
& FEELINGS
DIFFICULTIES TODAY?
NOTES

Daily Mood Tracker
Date: My Mood:
HIGHLIGHTS OF THE DAY

THINGS THAT
COULD BE IMPROVED
MY EMOTIONS
WHAT MADE ME FEEL THAT WAY?

Gratitude Bucket
FILL YOUR BUCKET WITH NOTES AND PROMPTS
OF ALL THE THINGS YOU ARE GRATEFUL FOR

The Finger Tracing Exercise
For When You Start to Feel Worried or Anxious
1
Start 2
to
Here 2 8
1 2
to to
8 8
2
to 1 1 1
8
2
to
8
Start at the tip of your pinky and tracing along your pinky while slowly counting from
1 to 8 as 1 being at the tip of your pinky and 8 being at the base of your pinky. As you’re
tracing and counting, take a slow deep breath.
Then start at 1 again with 1 being at the base of your ring finger and 8 being at the
tip of your ring finger. As you’re tracing and counting, exhale slowly.
Continue to count and inhale slowly while tracing along your middle finger with 1 being
at the top of your middle finger and 8 being at the base of your middle finger.
Exhale slowly and continue to trace along your point finger and count from 1 to 8 as 1
being at the base of your point finger and 8 being at the tip pf your point finger.
Repeat the same step for the thumb.

Bedtime Reflection
MY ACCOMPLISHMENTS TODAY
I FELT SO PROUD FOR…

I FELT HAPPY WHEN…
A POSITIVE THING I MY THOUGHTS

WITNESSED TODAY… AND FEELINGS

I’m Aware That My
Thoughts Are Not Me
WRITE DOWN WHAT MAKES YOU FEEL WORRIED,
KEEPS YOU UP AT NIGHT OR GIVES YOU ANXIETY
Use the questions below to examine and break

down the thought. Ask yourself:
Is my thought based on a feeling or an actual fact?
Is it possible for my thought to come true?
What’s the worst that can happen if it does

come true?
Will it still matter to me tomorrow or in the future?
What can I do to handle the situation in a positive

way?

Heart Breathing
THINK OF SOMEONE OR SOMETHING YOU LOVE
WHILE PRACTICING THIS BREATHING TECHNIQUE
BRE
E IN FOR 5
HOLD
ATHE OUT
FOR 4
TH
EA
FO
R
R
B
START HERE HOLD

FOR 4

Countering Anxiety
ANXIETY-PRODUCING THOUGHT RATIONAL COUNTERSTATEMENT

Countering Anxiety
IMAGINE YOU ARE FACED WITH ANXIETY-PRODUCING
SITUATIONS FROM ABOVE. DESCRIBE THE…
WORST OUTCOME
BEST OUTCOME
LIKELY OUTCOME
WOULD IT STILL BE IMPORTANT 1 YEAR FROM NOW? WHY?

Anxiety Breakdown
WHAT IS TRIGGERING MY ANXIETY?
WHAT THOUGHTS AM I HAVING? HOW DO THEY MAKE ME FEEL?
HOW IS MY BODY RESPONDING? WHAT CAN I DO TO

CALM MY BODY DOWN?
WHAT HELPS ME TO REDUCE ANXIETY?

Anxiety vs Truth
WHENEVER YOU EXPERIENCE ANXIETY, YOUR MIND MIGHT BEGIN RACING
WITH THOUGHTS THAT AREN’T TRUE. ANXIOUS THOUGHTS ARE OFTEN
FOCUSED ON THE WORST POSSIBLE OUTCOMES. WRITE DOWN A FEW
ANXIOUS THOUGHTS YOU HAVE HAD RECENTLY, THEN TRY TO IDENTIFY
WHAT IS ACTUALLY TRUE ABOUT THE SITUATION AND WHAT’S NOT.

Positive Journaling
MONDAY
Today I am grateful for...
What I appreciate most about this moment…
One way I am already living the life I want…
Someone who makes my life better just by being in it…

Positive Journaling
TUESDAY
Something about me that is worth celebrating…
Something I get to do today that I’ve always wanted to…
Someone who’s given me hope on a bad day…

Positive Journaling
WEDNESDAY
Something or someone that makes me smile like a

kid again
One of the best parts about being me…
A valuable lesson I learned from a difficult situation…

Positive Journaling
THURSDAY
One way my life is better now than I ever expected it to

be…
One beautiful reason to be happy right now…
So far what i love the most about today…

Positive Journaling
FRIDAY
Someone who helped me to get to where I am today…
Something great about today that makes me look

forward to…
A challenging experience that helped me grow into a

better version of myself…

Positive Journaling
SATURDAY
Something in my life that makes it worth living…
A new door that opened for me recently…
Something that worked out much better than I’d

hoped…

Positive Journaling
SUNDAY
A person, place or thing that makes my life happier…
A second chance I have been given…
One reason my life is already great…

Decatastrophizing
WORKSHEET
What “catastrophe“ is bothering you?
What is the likelihood of the catastrophe occurring?
In the past, has this ever happened before?
How frequently does this occur in real life?
How terrible would it be if your catastrophe really

occurred?
What would the worst possible outcomes look like?
If the worst happens, what will you do?
Who or what could help you?
What could you do in advance to prepare you?
What skills do you already have that can help you through it?

Essential Boundaries
PHYSICAL BOUNDARIES:
Define your comfort with touch and honor your

personal space and body.
EMOTIONAL BOUNDARIES:
Respect your feelings and protect your emotional

energy from burnout.
MENTAL BOUNDARIES:
Honor your opinions, even if it means saying “no”

or expressing discomfort.
SOCIAL BOUNDARIES:
Consider your comfort level with socializing and

make time for yourself.
TIME BOUNDARIES:
Acknowledge your priorities and avoid over-

committing. Your time is valuable.
RELATIONSHIP BOUNDARIES:
Respect boundaries mutually agreed upon with

your friends and life partner.

My Personal Boundaries
HEALTHY BOUNDARIES IN MY RELATIONSHIP
WAYS TO IMPROVE THEM
UNHEALTHY BOUNDARIES IN MY RELATIONSHIP
WAYS TO IMPROVE THEM

Trigger Processing
WHEN TRIGGERED, WHERE ARE YOU
HOLDING STRESS AND TENSION?
PHYSICAL SYMPTOMS MANIFESTED

BECAUSE OF MY EMOTIONAL STRESS

Trigger Processing
DESCRIBE WHAT‘D HAPPENED WHAT MENTAL, VERBAL OR
PHYSICAL RESPONSE
OCCURRED?
WHY DID YOU RESPOND THE WAY YOU DID?
WHAT EMOTIONS BREAK DOWN THE COMMENT,

DID YOU FEEL? ACT, OR EXPERIENCE THAT
TRIGGERED YOU

Trigger Processing
WHAT JUDGEMENT ARE YOU CARRYING ON YOUR SHOULDERS?
WHAT WOULD YOU DO NEXT

TIME WHEN THE TRIGGER
WHAT CAN YOU DO TO
OCCURRED AGAIN?
SELF-SOOTHE YOURSELF?
HOW DO YOU FEEL WHAT STEPS CAN YOU TAKE

NOW JOURNALING TO LESSEN THE TRIGGER
ABOUT IT? IN THE FUTURE?

Overcoming Fear
WHAT IS YOUR GREATEST FEAR?
HOW IS THIS FEAR HOLDING
YOU BACK IN LIFE?
HOW WAS THIS

FEAR DEVELOPED?
LIST OLD FEARS YOU ARE READY TO PUT BEHIND

Overcoming Fear
HOW WILL YOUR LIFE
WHAT‘S THE WORST THING BE IMPROVED BY OVER-
THAT COULD HAPPEN IF THIS COMING YOUR FEAR?
FEAR COMES TRUE?
WHAT ACTIONABLE STEPS CAN YOU

TAKE TO FACE YOUR FEAR HEAD-ON?

Rewire Your Thought Patterns
OLD BELIEFS TRY THESE

INSTEAD
I am the overcomer & despite

walking on my path feeling fearful,
I’m fearful
there’s no challenge I’ll face that
I cannot surmont
”I can’t” are two words I no longer

recognize. I can stop worrying &
I can’t stop worrying
will start living life to the fullest &
enjoy every moment of it
I’m feeling the toughness building

up inside me that will enable me
I’m feeling defeated
to conquer the defeated state I’m
currently in; I’m bouncing back
stronger than ever

Unhelpful Thinking Styles
EMOTIONAL REASONING OVERGENERALIZING
Believing that because we feel a Believing that if a thing, event or
certain way, what we feel must situation happened once, then it
be true such as something is is bound to happen again & again
bad because we feel bad
LABELING JUMPING TO CONCLUSIONS

Assigning labels to yourself Assuming we know what other
or other people based on people are thinking or making
opinions or situations predictions about the future
MAGNIFICATION & MINIMIZATION CATASTROPHIZING
Magnifying the positive Exaggerating a seemingly negative

attributes in others while situation in the negative direction;
minimizing your own imagining a worst possible outcome
and believing it will come true
BLACK & WHITE THINKING SHOULD HAVE & MUST HAVE

Believing things can only be good Putting unreasonable demands &
or bad; absolute thinking where expectations on oneself and other
one focuses on the extremes; people like you or other people
there is no in between. “must” or “should” do something
PERSONALIZATION MENTAL FILTERING

Blaming yourself for what goes Paying attention to certain type
wrong even though you may of evidence, seeing the failures &
not be at fault or blaming others negative events while discounting
because of your own mistakes the successes & positive events

New Behaviors
Today, when I feel anxious, instead of…
I will use these coping skills:

What Things Make
Me Feel Stressed?
In each petal, write something
that is a stressor to you

What Things Make
Me Feel Stressed?
WHAT DO YOU THINK MOST PEOPLE ARE STRESSED ABOUT?
WHAT STRESSES ME OUT THE MOST?
WHAT IS WITHIN MY CONTROL, AND WHAT IS WITHOUT?
WILL ANYTHING CHANGE IF I WORRY ABOUT IT?

What Things Make
Me Feel Stressed?
CAN I IMPROVE THIS SITUATION BY
CHANGING MY ATTITUDE TOWARDS IT??
DO I OFTEN MAKE SMALL PROBLEMS SEEM BIG? IN WHAT WAYS?
DO I ABSORB OTHER PEOPLE’S EMOTIONS?
DO CERTAIN PEOPLE MAKE ME FEEL WORSE AFTER I TALK TO THEM?

CAN I DO ANYTHING ABOUT IT?

What Things Make
Me Feel Stressed?
WHAT HELPS ME TO CALM MYSELF DOWN?
HERE ARE SOME IDEAS THAT CAN HELP YOU SELF-SOOTHE:
Stretch for 5 minutes
Visualize your favorite place
Bring your attention to your breaths
Picture the voice or face of someone you love
Touch something comforting such as a soft throw blanket
Engage in crafting, painting or coloring activities
Plan a future trip to your favorite location
Take a warm shower or bath
Sit with your pet

Self Love
SELF LOVE POSITIVE AFFIRMATION
WHAT DO YOU HATE SO MUCH CAN THAT FEELING

ABOUT YOURSELF? WHAT IS THE BE CHANGED? HOW?
REASON BEHIND THE HATRED?
WRITE A LETTER TO YOURSELF TO EXPRESS THE

UNCONDITIONAL LOVE YOU’VE IN STORE FOR YOURSELF

Self Love
List all the things you love about yourself

Self Worth
SELF WORTH POSITIVE AFFIRMATION
WHAT HARSH CRITICISM DO WHY DO YOU THINK YOU

YOU OFTEN TELL YOURSELF WHILE ARE OFTEN HARSH ON
PERFORMING TASKS/CHORES? YOURSELF?
WHAT ARE YOUR GREATEST STRENGTHS?

WHAT DO YOU MOST ADMIRE ABOUT YOURSELF?

Self Worth
WHAT NEGATIVE BELIEFS DO WHAT CAUSES YOUR
YOU HAVE ABOUT YOURSELF? LOW SELF-WORTH?
SELF WORTH IS ABOUT: SELF WORTH IS NOT ABOUT:

Kindness Job Title
Empathy Bank Account
Compassion Attractiveness
Respect for Other People Social Media Popularity
How Well You Treat Other Material Possessions
People Around You
LIST ALL THE THINGS THAT MAKE YOU UNIQUE & SPECIAL

Self Confidence
WHAT ARE YOU GOOD AT DOING THAT YOU WANT TO DO MORE?
HOW ARE YOU COMPARING YOURSELF TO OTHER PEOPLE?

HOW IS IT AFFECTING YOUR LIFE AND FEELINGS?
WHAT IS HOLDING YOU BACK? WHAT ARE POSITIVE QUALITIES

YOU SEE IN YOURSELF?
WHAT ARE YOU MOST PROUD OF ABOUT YOURSELF?

Self Confidence
WHAT REALISTIC GOALS CAN YOU SET FOR YOURSELF?
WHAT ARE YOU MOST WHAT ACTIONS CAN YOU TAKE

AFRAID OF? TO FACE YOUR FEAR HEAD-ON?
TRANSFORM NEGATIVE SELF-TALK INTO POSITIVE SELF-TALK

This is too hard for me! ALL I HAVE TO DO IS TO TRY MY BEST!
I’m terrible at this! EVERYONE HAS STRENGTHS AND

WEAKNESSES. WITH TIME & PRACTICE,
I’LL BECOME GREAT AT IT.

Self Acceptance
WHAT ARE YOUR STRENGTHS? WHAT ARE YOUR WEAKNESSES?
WHAT MAKE YOU WHAT ARE THE

UNIQUE & SPECIAL? IMPERFECTIONS THAT
MAKE YOU UNIQUE?
WHAT CHARACTERISTICS, QUALITIES, TALENTS,

SKILLS AND ABILITIES DO YOU POSSESS
THAT YOU ADMIRE IN YOURSELF?

Self Acceptance
WHO OFTEN SPEAKS WHO REINFORCES
NEGATIVELY TO YOU? NEGATIVE SELF-TALK?
HOW COME YOU ALLOW SUCH PEOPLE TO CONTINUE HURTING

YOU? WHAT’S HOLDING YOU BACK FROM STANDING UP FOR
YOURSELF?
ARE THEY SIMPLY VERBALIZING OUT-LOUD THE NEGATIVE

THOUGHTS AND JUDGEMENTS YOU HAVE FOR YOURSELF?
HOW CAN YOU DISTANCE YOURSELF FROM THESE PEOPLE?

Self Acceptance
HOW CAN YOU SURROUND YOURSELF WITH
PEOPLE WHO CARE, LOVE & SUPPORT YOU?
WHAT WORDS CAN YOU TELL YOURSELF

OR WHAT ACTIONS CAN YOU TAKE TO BE
KINDER TO YOURSELF?
LIST 5 THINGS ABOUT YOURSELF, YOUR QUALITIES, GIFTS,

TALENTS OR IMPERFECTIONS THAT YOU FEEL GRATEFUL FOR

Tackle Negative Self-Talk
IDENTIFY A SELF-STATEMENT THAT IS INACCURATE OR NEGATIVE
IDENTIFY FEELINGS AND BEHAVIORS RELATED TO THIS THOUGHT
RATE THE EXTENT TO WHICH YOU BELIEVED THE THOUGHT

WAS TRUE AT THE TIME WHEN YOU WERE THINKING IT
0 10
HOW WAS THIS SELF-STATEMENT/BELIEF FORMED?

WHAT EVIDENCE SUPPORTS THIS NEGATIVE SELF-STATEMENT?
WHAT EVIDENCE REFUTES THIS NEGATIVE SELF-STATEMENT?
WHAT CAN I SAY TO MYSELF THAT WILL REDUCE EXCESSIVE

NEGATIVE FEELINGS AND HELP ME TO COPE WITH
THE SITUATION APPROPRIATELY?
HOW DO I WANT TO FEEL AND ACT IN THIS SITUATION?

WHAT DO I NEED TO SAY TO MYSELF THAT WILL
HELP BRING THAT ABOUT?

RE-RATE YOUR BELIEF IN YOUR NEGATIVE SELF-TALK
0 10
SPECIFY AND RATE THE EMOTIONS ASSOCIATED WITH THAT SELF-TALK
Emotion: Rating 0 10
SHARE YOUR THOUGHTS AND FEELINGS HERE…

Positive
Affirmations
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Mood Tracker
DATE MY MOOD
TIME
DATE MY MOOD
TIME
DATE MY MOOD
TIME
DATE MY MOOD
TIME

Weekly
Dream Journal
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Dream Journal
Use this space to draw a picture of your dream

Hexagon Breathing
Use this breathwork technique when you
are stressed, anxious, or worried
HOLD FOR 4
4
OR
BR
EA
TF
T
OU
HE
HE
IN
AT
FO
E
R4
BR
Repeat for 8 rounds or

until you feel more relaxed
BR
R4
EA
FO
T
HE
UT
IN
EO
FO
TH
R4
EA
BR
START
HOLD FOR 4
HERE

Worry Coping Cards
Take Deep Breaths Be In the
Present Moment
What Am I Seeing, Hearing,

Smelling, Touching, Feeling?
Draw Your Worries Go to Your Favorite Place
Journal Your Thoughts Share Your Thoughts with

a Friend/Partner/Therapist

Self Care Goals
MIND GOALS
BODY GOALS
OTHER GOALS

Date
Weekly Self
Care Tracker Week Of
Physical THINGS I’M

LOVING
Emotional
Mental
Spiritual
Social
BRAIN DUMP THIS WEEK GOALS
NEXT WEEK I WILL

Self Care
Checklist
DATE/TIME SELF CARE ACTIVITIES

30 Days Self Care Challenge
ACTIVITIES ACTIVITIES
Write down 5 things
Meditate for about 20 minutes
you love about yourself
Go to your favorite restaurant Lay on the couch, get cozzy
with a friend or spouse and do nothing all day
Make a vision board Try some new yoga poses
Sit in the sunshine for Practice breathwork

20 minutes for 10 minutes
Eat your favorite dessert Get or give yourself a
for breakfast guilt-free spa mani/pedi
Read 3 inspirational Spend the day
quotes outloud organizing your closet
Take a nap Buy yourself flowers
Read your favorite book Cuddle up with

for 30 minutes a cozy blanket
Write down your
Drink a glass of wine
stressors & burn it
Light your favorite
Go for a walk outside
scented candle
Repeat affirmations Workout moderately
before bedtime for 20 minutes
Use a beauty face mask
Stretch for 20 minutes
& relax for the rest of the day
Write down 5 things Watch your favorite movie
you’re grateful for with your favorite person
Take a detox bath
Drink plenty of water
with scented candles
Dress up and go out Do an at-home spa
with a friend or partner night with friends

My Vision Board
HEALTH FAMILY FINANCE
LOVE CAREER KNOWLEDGE
FRIENDSHIP HOBBIES TRAVEL

Weekly Task Planning
TASKS THAT NEED TO GET DONE TASK DEADLINES
STEPS THAT NEED TO BE TAKEN
REWARDS FOR
COMPLETING THE TASKS
PLANS FOR NEXT WEEK

Monthly Goal Planning
GOALS REWARDS FOR
What Do I Want to Accomplish? ACHIEVING MY GOALS
START DATE: ACHIEVED BY:
WHY IS ACHIEVING THESE GOALS IMPORTANT TO ME?
WHAT STEPS DO I NEED TO TAKE TO ACCOMPLISH MY GOALS?

Monthly
Check In
DATE
POSITIVE AFFIRMATION
TOP 3 THINGS I DID THIS MONTHS MOST REWARDING INTERACTION I

HAD THIS MONTH
THIS MONTH I FELT
NEXT MONTH I WANT TO
THINGS I ACCOMPLISHED THIS WHAT WAS THE BEST THING

MONTH ABOUT THIS MONTH?
MY RANKING OF THE MONTH

Monthly Health
Check In
APPOINTMENTS MEDICATIONS
SIGNS & SYMPTOMS

MY PAIN LEVEL (0-10)
MY ANXIETY LEVEL (0-10)
MY OVERALL MOOD (0-10)

My Good Habits
GOOD HABITS TO MAINTAIN OR DEVELOP
BAD HABITS TO REDUCE OR ELIMINATE
ACTION PLAN TO
MAINTAIN/DEVELOP MY
GOOD HABITS REWARDS FOR
MAINTAINING MY
GOOD HABITS

MONDAY TUESDAY WEDNESDAY
WEEKLY AFFIRMATION Habit Tracker

Cardio workout
Meditation
Yoga
Went for a walk
Met a friend
Social Media break
Medication
Cardio workout
Meditation
Yoga
Went for a walk
Met a friend
Social Media break
Medication

Physical Activities Tracker
Activities: Date:
How did I do?
Activities: Date:
How did I do?
Activities: Date:
How did I do?

THURSDAY FRIDAY SATURDAY
SUNDAY
NOTES

Anxiety Tracker
DATE WHAT MADE ME OUTCOME OF ANXIETY
& TIME FEEL ANXIOUS? THE SITUATION RATING

Depression Tracker
DATE WHAT MADE ME HOW DID I COPE DEPRESSION
& TIME FEEL DEPRESSED? WITH THE FEELING? RATING

Appointment Tracker
DATE TIME PLACE REASON

Medication Tracker
DATE MEDICINE TIME

Pre-Therapy Preparation
PRE-THERAPY APPOINTMENT NOTES
QUESTIONS FOR RE-OCCURING TRIGGERING

MY THERAPIST EVENTS, EMOTIONS, AND/OR
AREA OF CONCERNS THAT
NEED PROCESSING

Post Therapy Session Evaluation
HOW DID THE SESSION GO?
WHAT CHANGES DO
I NOTICE IN MY
MY THOUGHTS AND FEELINGS
THOUGHT PATTERN
& BEHAVIOR?
WHAT’S BEEN GOING WELL LATELY?

Therapy Notes

Building My Dream Life
REGARDLESS OF WHAT HAD HAPPENED, YOU DESERVE TO LIVE A
LIFE FULL OF LOVE, JOY, PEACE, HEALTH, ABUNDANCE AND HAPPINESS
MY NEW MORNING ROUTINE I AM COMMITTING TO
MY NEW EVENING ROUTINE I AM COMMITTING TO
WHAT IN MY CURRENT LIFE DO I WANT TO

NOT TAKE INTO THE FUTURE WITH ME?

WHAT ALREADY MAKES MY LIFE GOOD?
HOW WILL MY NORMAL DAY HOW WILL I FEEL IF I GET A

DIFFERENT FROM THE IDEAL DAY? CHANCE TO LIVE MY DREAM DAY?
WHAT IS HOLDING ME BACK FROM LIVING MY DREAM LIFE?

GOOD HABITS I WILL DO MORE OF
HOW DO I AUTHENTICALLY
SHOW UP AS MYSELF?
BAD HABITS I WILL TRY TO REDUCE
WHO CAN HELP GIVE ME GUIDANCE/ADVICE?
WHAT DOES MY IDEAL DAY LOOK LIKE?

HOW DO I AUTHENTICALLY ENVISION MY LIFE TO BE?
MY ACTIONABLE PLAN TO CREATE MY DREAM LIFE

WHO DO I WHAT DO I WANT
WANT TO BE? TO DO IN LIFE?
WHAT DO I WANT TO HAVE/TO EXPERIENCE IN MY LIFE?
WHAT CAN I DO NOW TO START LIVING MY DREAM LIFE?

USE THE SPACE BELOW TO DRAW YOUR DREAM
LIFE AND THE IDEAL VERSION OF YOURSELF

Journal

Notes to Self
You are lovable
Your feelings are valid
It is okay to not be okay
You are worthy and enough
It is okay to ask for help
You are doing the best you can
Your boundaries are important
You are capable of amazing things
It is okay to allow yourself to heal
It is okay if you are a work in progress

I am strong
and beautiful in
my own way

I can do anything
I set my mind to

I give myself a
chance and
opportunity
to heal

I love, trust,
value and honor
myself

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MANAGE YOUR

WORRIES & ANXIETY

DESIGNED BY CREATIVE INNER VISION

Through CBT, these thoughts are identified, challenged, and replaced

DESIGNED BY CREATIVE INNER VISION

Worries that Worries that

DESIGNED BY CREATIVE INNER VISION

For the worries that you cannot control, try to

DESIGNED BY CREATIVE INNER VISION

F FOCUS ON Inhale for 4

Re-connect with your physical

Recognize and acknowledge

DESIGNED BY CREATIVE INNER VISION

What Big Events Have Happened This Week?

WHERE DO I FEEL THE TENSION?

TASTE SEE FEEL

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

HOW TO MAKE TODAY GREAT?

DESIGNED BY CREATIVE INNER VISION

WHAT WENT WELL TODAY? WHAT WENT WRONG TODAY?

WHAT TASKS DID I ACCOMPLISH TODAY?

HOW DID I HANDLE

DESIGNED BY CREATIVE INNER VISION

HIGHLIGHTS OF THE DAY

WHAT MADE ME FEEL THAT WAY?

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

I FELT SO PROUD FOR…

A POSITIVE THING I MY THOUGHTS

DESIGNED BY CREATIVE INNER VISION

Use the questions below to examine and break

Is it possible for my thought to come true?

What’s the worst that can happen if it does

Will it still matter to me tomorrow or in the future?

What can I do to handle the situation in a positive

DESIGNED BY CREATIVE INNER VISION

START HERE HOLD

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

WOULD IT STILL BE IMPORTANT 1 YEAR FROM NOW? WHY?

DESIGNED BY CREATIVE INNER VISION

WHAT THOUGHTS AM I HAVING? HOW DO THEY MAKE ME FEEL?

HOW IS MY BODY RESPONDING? WHAT CAN I DO TO

WHAT HELPS ME TO REDUCE ANXIETY?

DESIGNED BY CREATIVE INNER VISION

DESIGNED BY CREATIVE INNER VISION

What I appreciate most about this moment…

One way I am already living the life I want…

Someone who makes my life better just by being in it…

DESIGNED BY CREATIVE INNER VISION

Something about me that is worth celebrating…

Something I get to do today that I’ve always wanted to…

Someone who’s given me hope on a bad day…

DESIGNED BY CREATIVE INNER VISION

Something or someone that makes me smile like a

One of the best parts about being me…

A valuable lesson I learned from a difficult situation…

DESIGNED BY CREATIVE INNER VISION

One way my life is better now than I ever expected it to

One beautiful reason to be happy right now…