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Use this checklist to get a better sense of what kind(s) of anxiety you might have.
If you think you might be depressed, complete the following scale to see what symptoms of depression you’re experiencing.
Use this form to keep a record of how you spend your days. Keep it short and simple. Be sure to rate your enjoyment level, as well as how important the activity was to you. Complete this form every day for four days of your week.
Use this form to identify your values, and activities for supporting those values. It’s OK if you come up with more than there’s space for, or fewer than the space allows. Remember your values don’t have to be “heavy” or dramatic.
Diagram triggering events, thoughts, and emotions with this form.
Choose an event you found upsetting, and use this form to record evidence that supports or disproves that thought. Is there any evidence to suggest your thought might not tell the whole story?
Challenging Your Thoughts (expanded form)
Choose an event you found upsetting, and use this form to record evidence that supports or disproves that thought. Is there any evidence to suggest your thought might not tell the whole story? Consider the points that follow.
Use this form to identify common themes and errors that emerge in your thoughts.
Make a list of what you need to accomplish.
Use this form to break your primary tasks into sub-tasks.
Track activities and levels of discomfort here.
Cognitive Behavioral Therapy in 7 Weeks
A Workbook for Managing Depression and Anxiety
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