The Illustrated CBT Workbook
See the Thought. Check the Thought.
Change What You Do Next.
A fillable, fully illustrated workbook that teaches the core skills of cognitive behavioral therapy one small step at a time, with a picture, a worked example and a page to try it yourself. Available in two editions.
A message arrives, and within seconds your mood has changed.
Your chest tightens. You re-read it six times. You go quiet for the rest of the day. It feels like one thing happening to you, but it is really four: a thought, a feeling, a body reaction and an action, each feeding the next.
This workbook slows that loop down so you can step in. Every chapter teaches one idea in plain language, shows it with an illustration and a filled-in example, then gives you a page to use on something from your own week.
Two Editions
Choose the one that fits you.
Essentials
The core workbook. 144 pages.
6 chapters on how your mind works • 12 core CBT skills • 8 skill packs • 24 one-page worksheets • weekly review and setback plan • therapist notes
Complete
Everything in Essentials, expanded. 184 pages.
Adds: The Untangle Method (Notice, Name, Trace, Test, Choose) • flexible 30-Day Practice Plan with two tracks • Social Anxiety pack • chapters on helpful vs. stuck emotions and on intrusive thoughts • expanded self-worth and envy sections • a five-minute version of every skill • 10 more worksheets (34 in all) • 8 cut-out In-the-Moment Cards
184
Pages, fully illustrated
Figures shown are for the Complete edition. Essentials: 144 pages, 12 skills, 8 packs, 24 worksheets.
What's Inside
Learn it, practice it, keep it going.
Part 1 — How Your Mind Works
The five-part map, naming and rating feelings, catching automatic thoughts, ten thinking traps, your body's alarm, and the rules and core beliefs underneath. Complete adds: Two Versions of Every Feeling, and Thoughts That Scare You.
Part 2 — The Core Skills
12 skills, a few pages each: thought records, behavioral experiments, getting active again, the fear ladder, dropping safety behaviors, worry time, problem solving, stepping out of rumination, settling the body, self-compassion, assertive communication, and rewriting old rules.
Part 3 — Skill Packs by Feeling
Start with what hurts most this week. Each pack shows what keeps the feeling going and which skills to use, in order.
Worry & Anxiety • Panic • Low Mood • Anger • Guilt • Shame & Self-Criticism • Hurt & Jealousy • Stress & Sleep
In Complete: a Social Anxiety pack is added, and two packs are expanded into Shame & Self-Worth and Hurt, Jealousy & Envy.
Part 4 — Worksheet Library
Clean one-page worksheets to print again and again: five-part map, thought record, behavioral experiment, weekly activity diary, fear ladder, exposure log, worry list, problem solving, sleep diary, responsibility pie, weekly review and more. 24 in Essentials, 34 in Complete.
Part 5 — Keeping It Going
A weekly review, a plan for setbacks, a one-page personal blueprint, and guidance on when self-help is not enough. Complete adds the flexible 30-Day Practice Plan: thirty practice days at your own pace, with no promise about how fast you will feel better.
Part 6 — For Therapists
Notes on using the pages in sessions and suggested sequences by presentation. Every worksheet stands alone and can be shared with your own clients.
Three Ways to Use It
Fifteen minutes on most days.
01 · ON YOUR OWN
Self-Help
Read Part 1 once, then follow the plan in the skill pack that matches your week.
02 · WITH THERAPY
Between Sessions
Bring it to sessions. Your therapist can choose pages as practice, and you can show what you tried.
03 · FOR THERAPISTS
Client Handouts
Hand out any page to your own clients or group members. Session notes are included.
Built on Established CBT
Plain language. Real sources.
The methods are standard, widely used CBT techniques, credited to the researchers who developed them. Each chapter has a short “What the research says” note, with a full reference list at the back. The Untangle Method in the Complete edition is a memory aid that organizes those established skills; it is not a separate therapy.
Your Download
One purchase. All 3 PDF editions of your workbook.
01. US Letter (Fillable).pdf
Type on screen or print at home.
02. A4 (Fillable).pdf
The same workbook, sized for A4 paper.
03. Ink Saver.pdf
Light backgrounds for cheaper printing.
Fillable + Printable
More than 2,200 fillable fields. Use it with PDF apps such as Adobe Acrobat, Preview, GoodNotes and other tablet apps, or print the pages you need.
Important Information
DIGITAL DOWNLOAD ONLY — NO PHYSICAL BOOK WILL BE SHIPPED.
This workbook is for education and self-help. It is not medical or psychological advice, diagnosis or treatment, and it is not a substitute for care from a qualified professional. If you are in crisis or thinking about harming yourself, contact your local emergency number or a crisis line (call or text 988 in the US and Canada).
Due to the digital nature of this product, all sales are final. No refunds or exchanges will be provided.
