Cognitive distortions worksheet for spotting unhelpful thinking patterns, naming them, and finding a steadier way to see the situation. It is a short, one-page prompt sheet drawn from standard cognitive behavioural therapy.
The worksheet lists ten common distortions with brief examples — all-or-nothing thinking, catastrophising, mind reading, mental filter, personalisation, labelling and others — then gives you space to note a recent example of your own, name the distortion at work and write a more balanced thought in its place.
Download the free one-page PDF below. It is yours to use, print and share freely.
Download the cognitive distortions worksheet (PDF)
Prefer to work through this with a counsellor? I offer online counselling across the UK. Book a free 15-minute call.
When this worksheet fits
- You notice the same unhelpful thoughts coming up again and again and want to name what is happening.
- You jump to worst-case outcomes or assume you know what someone else is thinking, and would like a check against that.
- You are prone to all-or-nothing thinking, especially after a setback at work or in a relationship.
- You are between counselling sessions and want to practise what you are working on in therapy.
- You want a simple reference you can keep to hand when anxious or self-critical thinking shows up.
When counselling helps alongside
Spotting distortions on paper is useful. Understanding why certain patterns are so familiar, and what helps them loosen their grip, usually benefits from working through them with another person. At Thrive, sessions take place in person in Central Milton Keynes or online across the UK, including Bedford and Northampton. Individual sessions are £55 for 50 minutes. The contact page is the simplest way to start.
Related reading: Anxiety counselling, CBT thought record worksheet.