CBT CardsReviewed Practice Finder
Start from a situation such as looping worry, repeated checking, avoidance, perfectionistic polishing, or harsh self-evaluation. Routes are non-diagnostic and preserve genuine-risk exclusions.
CBT Cards / Learn
Learn, then practice.
Understand the idea first, then choose a reviewed practice or a blank browser-local worksheet when that fits.
CBT thought record
Situation, thoughts, emotions, evidence and an alternative view.
Automatic thoughts
Notice quick situation-linked thoughts without assuming every thought is true, false, important, or pathological.
Thought vs fact
Separate direct observations from interpretations, predictions and assumptions.
Worry time
Capture a worry, choose a review point, and separate practical problems from hypothetical concerns.
Activity planning
Make an activity concrete, reduce the first step, and review what happened.
CBT journaling
See how a structured entry separates situation, thoughts, emotions, body reactions, behaviour, alternatives and outcome.
Free worksheets
Browser-local thought record, worry-time and activity-planning forms with no submit action.
Clinical boundary
These are general wellness and education resources. They do not diagnose, prescribe treatment, replace urgent action, or decide whether CBT is right for a particular person.