Printable CBT Worksheet Pack for Change and Exposure Free Download

Everyday activity planning can make CBT reflection more concrete, especially when low mood, anxiety, stress or poor motivation have made routines feel unbalanced. The PACE activity exercise helps people notice whether their week includes enough physical care, achievement, connection and enjoyment, then plan small actions that support better emotional wellbeing.

Adults using CBT, therapists, counsellors, mental health practitioners and wellbeing coaches are the most likely users of this PACE activity planner, particularly when working with depression, anxiety, stress, avoidance, withdrawal or motivation problems.

The PDF introduces the PACE framework: Physical, Achievement, Connection and Enjoyment. It explains how exercise, healthy eating, sleep, work, study, chores, caring tasks, social contact, relaxation, hobbies and pleasure can each affect mood, concentration and wellbeing.

The explanatory page links behaviour patterns with common difficulties. It notes how depression can be maintained by withdrawal from rewarding activity, stress by over-focusing on achievement, and anxiety by avoiding tasks, places or people that reinforce fears about not coping.

A weekly activity planner follows, with rows for Monday to Sunday and columns for physical activity, achievement, connection, enjoyment and a 0 to 100 percent mood rating. It can be printed for CBT sessions, homework, personal reflection, behavioural activation, recovery planning or routine building.

The layout is simple enough for clients to complete between sessions, while still giving practitioners a clear way to review patterns. It is especially relevant for people searching for a CBT activity schedule, behavioural activation worksheet, mood planner, wellbeing routine tracker or PACE activity exercise.

In everyday CBT practice, mapping what happens before and after a behaviour can make change feel more concrete. The ABC functional analysis format helps people slow down the sequence, notice triggers, name unhelpful actions, and compare the pay-off with more helpful behaviour choices.

In a therapy session, supervision meeting or reflective learning task, the form gives adults and older teenagers a simple way to record an antecedent, the behaviour they want to change, and the consequence that keeps it going. It is particularly relevant for CBT clients, counsellors, psychotherapists, wellbeing practitioners and trainee therapists working on avoidance, anger, alcohol use, overcompensating, people-pleasing or boundary difficulties.

The first page is a blank ABC form for functional analysis, set out in three clear columns: what happens immediately before the unhelpful behaviour, what the unhelpful behaviour is, and which positive or negative reinforcing factors follow it. A lower section asks for helpful behaviours, so the exercise is not limited to spotting patterns, but also supports planning alternatives.

The example page shows how the model can be completed in practice. It describes noisy, busy or unfamiliar social situations as the antecedent, followed by behaviours such as getting drunk, becoming aggressive, shouting or spending money to overcompensate. The consequence column separates positive reinforcement, such as attention or praise, from negative reinforcement, such as distraction from feeling awkward or vulnerable.

For people searching for an ABC worksheet, CBT functional analysis template, behaviour chain analysis form or antecedent behaviour consequence chart, the layout is practical and printable. Clinicians can use it collaboratively during sessions, while clients can take it home to complete after a difficult incident and return with clearer examples for discussion.

The graded hierarchy table is the central exercise, giving space to rank feared situations, note safety or avoidance behaviours, and compare predicted anxiety with actual distress. It is a practical CBT exposure worksheet for adults, teenagers, therapists and wellbeing practitioners planning step-by-step anxiety tasks.

Everyday exposure practice often works best when feared situations are written down clearly, placed in order, and reviewed after each attempt. The worksheet supports that process with a simple anxiety hierarchy format, useful for graded exposure, exposure therapy, CBT homework, phobia work, social anxiety tasks, panic avoidance, OCD-related avoidance, or general anxiety management.

The page begins with brief instructions asking the person to list anxiety provoking situations, rank them, identify any safety behaviours or avoidance behaviours, and rate distress on a 0 to 10 scale. The main table has columns for rank order, feared situation or event, safety and avoidance behaviours, predicted distress, and actual distress after completing the task.

People using CBT in therapy sessions could complete the first columns with a counsellor, psychologist, CBT therapist or mental health practitioner, then return to the sheet after exposure tasks to record what really happened. It could also be used at home by adults or older teenagers who are already working on gradual exposure and want a printable fear ladder or anxiety hierarchy worksheet.

The practical value is in comparing expected distress with real distress, which can help people spot patterns, reduce reliance on safety behaviours, and build confidence through manageable steps. The layout is especially suited to structured work where several feared events need to be broken down from lower anxiety tasks to more challenging situations.

Testing a worrying prediction before a stressful event can be hard when avoidance feels safer, and this behavioural experiment worksheet gives a clear way to plan it, try it, and review what actually happened. It is aimed at adults and older teenagers using CBT for anxiety, stress, avoidance, low confidence or unhelpful assumptions.

In everyday CBT practice, behavioural experiments are used to turn anxious predictions into something observable and reviewable. The worksheet starts by asking for the target belief or assumption being tested, with a 0% to 100% belief rating, followed by a more helpful alternative belief and its own rating.

The layout then moves into the chosen situation, making it suitable for planning exposure tasks, confidence building, social anxiety practice, work-related stress experiments, panic coping exercises or tests of self-critical assumptions. The prompts keep the focus on one specific scenario rather than a broad worry.

Later sections ask the person to write down predictions about behaviours, feelings and physical reactions, then prepare coping strategies that do not rely on avoidance, withdrawal or safety behaviours. After the experiment, there is space to record the outcome and compare it with the original predictions.

Therapists, counsellors, CBT practitioners and wellbeing workers could use it in sessions or as homework between appointments, while motivated self-help users may find it useful for structured reflection. It finishes with learning, revised belief ratings and next steps, helping the experiment lead into continued practice. Produced by Think CBT.

Use the ACT exposures exercise worksheet to plan a values-based exposure task, decide which safety behaviours to drop, and record what happens afterwards. It is designed for adults or older teenagers working on anxiety, avoidance, phobias, social anxiety, OCD-related avoidance, panic, or confidence-building goals in therapy, coaching, supervision, or personal reflection.

Everyday exposure practice can be easier to follow when the task is linked to personal values rather than just anxiety reduction. The sheet prompts the user to name the exposure exercise they are committing to undertake and to connect it directly with goals that matter to them.

The layout follows an Acceptance and Commitment Therapy approach, with space to identify the safety or avoidance behaviours the person is willing to suspend. This makes it useful for ACT, CBT exposure work, behavioural experiments, graded exposure planning, and relapse prevention discussions.

A further prompt asks the person to make room for uncomfortable thoughts and feelings during the exposure. That wording is particularly suited to clients practising willingness, defusion, acceptance, emotional tolerance, and committed action rather than trying to control or eliminate anxiety before acting.

The lower half of the worksheet provides a simple exposure log. Users can record the exposure activity, date and time, rate the difficulty from 0 to 10, and rate how rewarding it felt to complete the task without reverting to safety behaviours or avoidance strategies.

Therapists, counsellors, CBT practitioners, ACT therapists, and clients can use it between sessions, during therapy reviews, or as a printable self-help exposure tracker. It is especially relevant for people who already understand their avoidance patterns and need a practical form for turning insight into repeated action.

Clearer decision-making around change is supported by a simple CBT costs and benefits exercise that helps people weigh short-term discomfort against longer-term gains. It is a printable change worksheet for adults working on avoidance, motivation, habits, anxiety, low mood or personal goals.

In CBT sessions, coaching work or reflective self-help at home, the sheet gives adults a straightforward way to map out what change may cost them and what it may make possible. It is especially relevant when someone feels stuck, ambivalent, avoidant or unsure whether the effort of change is worth it.

The page is structured as a two-column balance sheet with clear headings for Costs and Benefits. The instructions ask the user to identify short-term difficulties, personal challenges and avoidance behaviours they are prepared to let go of or tolerate, then set these against the advantages and opportunities that could come from committing to change.

People looking for a CBT change worksheet, decisional balance sheet, motivation exercise, behaviour change tool or costs and benefits analysis may find the format familiar and easy to print. It can be used before goal setting, during therapy homework, in wellbeing support, or as part of relapse prevention planning.

The practical value is in making the trade-off visible rather than leaving it vague. Clients, supervisees or individuals can write down the discomforts they expect, such as facing feared situations or reducing avoidance, alongside likely benefits such as progress, confidence, improved relationships or greater choice. Think CBT is named on the exercise.