FREE Cognitive Behaviour Therapy Workbook

Have you ever struggled with anxiety or low mood? Many of us can probably answer “yes” to that question, so you aren’t alone.

Cognitive Behaviour Therapy (CBT) is one of the “gold star” interventions for symptoms such as anxiety and low mood. Although I don’t use it a ton in my practice, what I appreciate most about CBT is that anyone can learn and apply it to their lives. And it doesn’t require a “trained therapist” to walk you through the skills.

Cognitive Behaviour Therapy is a type of psychotherapy that looks at:

  • How you think about yourself, the world and other people
  • How what you do affects your feelings and thoughts


By making links between what we do, think and feel, CBT can help us make changes in the way we think (“Cognitive”) and the way we act (“Behaviour)”.  Making changes in what we think will affect what you do and feel, and changing what we do, affects the way we think and feel.  Making these changes then can help us feel better.

While it can be helpful to discuss the past and understand how our pasts have influenced our lives and how problems have arisen, CBT mostly focuses on looking for ways to improve your mental wellbeing now.


I thought it would be worth sharing some of the tools I have in my back pocket. This one is a free CBT workbook that I offer to many of my clients who want specific skills that can help reduce symptoms of anxiety and depression.

To check it out, click here: SelfHelpCourseCBT

Of course a workbook on CBT does not replace professional help. So if you feel you need more support than what this booklet offers, please reach out to a trained professional.


Written by Kathy Kutzer, MSW, RSW, RCC

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