{"product_id":"untangle-your-thoughts-the-illustrated-cbt-workbook-12-core-cbt-skills-8-skill-packs-24-fillable-worksheets-for-worry-anxiety-low-mood-more-digital-download","title":"Untangle Your Thoughts: The Illustrated CBT Workbook | 12 Core CBT Skills, Skill Packs by Feeling \u0026 Fillable Worksheets for Worry, Anxiety, Low Mood \u0026 More | Digital Download","description":"\u003cdiv style=\"background: #F7F2E8; color: #172b31; font-family: Arial,Helvetica,sans-serif; line-height: 1.7; padding: 28px 22px; border-radius: 18px;\"\u003e\n\u003cdiv style=\"text-align: center; max-width: 900px; margin: 0 auto 35px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 3px; text-transform: uppercase; color: #0c6265; font-weight: bold; margin-bottom: 12px;\"\u003eThe Illustrated CBT Workbook\u003c\/div\u003e\n\u003cdiv style=\"font-family: Georgia,'Times New Roman',serif; font-size: 34px; line-height: 1.12; font-weight: bold; color: #172b31; margin-bottom: 14px;\"\u003eSee the Thought. Check the Thought.\u003cbr\u003e\u003cspan style=\"color: #0c6265; font-style: italic;\"\u003eChange What You Do Next.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cp style=\"font-family: Georgia,'Times New Roman',serif; font-size: 17px; color: #42545a; max-width: 760px; margin: 0 auto;\"\u003eA 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 35px; background: #FFFDF8; border: 1px solid #E5DCCB; border-radius: 16px; padding: 28px;\"\u003e\n\u003cp style=\"margin-top: 0; font-size: 17px;\"\u003eA message arrives, and within seconds your mood has changed.\u003c\/p\u003e\n\u003cp\u003eYour 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.\u003c\/p\u003e\n\u003cp style=\"margin-bottom: 0;\"\u003e\u003cstrong style=\"color: #0c6265;\"\u003eThis workbook slows that loop down so you can step in.\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2.5px; text-transform: uppercase; color: #c65c3d; font-weight: bold; margin-bottom: 6px;\"\u003eTwo Editions\u003c\/div\u003e\n\u003ch2 style=\"font-family: Georgia,'Times New Roman',serif; font-size: 32px; line-height: 1.15; margin: 0 0 18px; color: #172b31;\"\u003eChoose the one that fits you.\u003c\/h2\u003e\n\u003cdiv style=\"display: flex; flex-wrap: wrap; gap: 14px;\"\u003e\n\u003cdiv style=\"flex: 1 1 300px; background: #FFFDF8; border-top: 4px solid #B98622; border-radius: 14px; padding: 22px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 24px; margin: 0 0 6px;\"\u003eEssentials\u003c\/h3\u003e\n\u003cp style=\"margin: 0 0 10px; color: #58666a;\"\u003eThe core workbook. 144 pages.\u003c\/p\u003e\n\u003cp style=\"margin: 0;\"\u003e6 chapters on how your mind works • 12 core CBT skills • 8 skill packs • 24 one-page worksheets • weekly review and setback plan • therapist notes\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 300px; background: #EEF5F2; border-top: 4px solid #0C6265; border-radius: 14px; padding: 22px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 24px; margin: 0 0 6px; color: #0c6265;\"\u003eComplete\u003c\/h3\u003e\n\u003cp style=\"margin: 0 0 10px; color: #58666a;\"\u003eEverything in Essentials, expanded. 184 pages.\u003c\/p\u003e\n\u003cp style=\"margin: 0;\"\u003e\u003cstrong\u003eAdds:\u003c\/strong\u003e 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\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"display: flex; flex-wrap: wrap; gap: 12px; max-width: 900px; margin: 0 auto 10px;\"\u003e\n\u003cdiv style=\"flex: 1 1 180px; background: #FFFDF8; border-top: 4px solid #0C6265; border-radius: 12px; padding: 18px; text-align: center; min-width: 150px;\"\u003e\n\u003cdiv style=\"font-family: Georgia,serif; font-size: 32px; font-weight: bold;\"\u003e184\u003c\/div\u003e\n\u003cdiv style=\"font-size: 13px; color: #647176;\"\u003ePages, fully illustrated\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 180px; background: #FFFDF8; border-top: 4px solid #C65C3D; border-radius: 12px; padding: 18px; text-align: center; min-width: 150px;\"\u003e\n\u003cdiv style=\"font-family: Georgia,serif; font-size: 32px; font-weight: bold;\"\u003e12\u003c\/div\u003e\n\u003cdiv style=\"font-size: 13px; color: #647176;\"\u003eCore CBT skills\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 180px; background: #FFFDF8; border-top: 4px solid #B98622; border-radius: 12px; padding: 18px; text-align: center; min-width: 150px;\"\u003e\n\u003cdiv style=\"font-family: Georgia,serif; font-size: 32px; font-weight: bold;\"\u003e9\u003c\/div\u003e\n\u003cdiv style=\"font-size: 13px; color: #647176;\"\u003eSkill packs by feeling\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 180px; background: #FFFDF8; border-top: 4px solid #73516F; border-radius: 12px; padding: 18px; text-align: center; min-width: 150px;\"\u003e\n\u003cdiv style=\"font-family: Georgia,serif; font-size: 32px; font-weight: bold;\"\u003e34\u003c\/div\u003e\n\u003cdiv style=\"font-size: 13px; color: #647176;\"\u003eOne-page worksheets\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp style=\"max-width: 900px; margin: 0 auto 38px; text-align: center; font-size: 13px; color: #647176;\"\u003eFigures shown are for the Complete edition. Essentials: 144 pages, 12 skills, 8 packs, 24 worksheets.\u003c\/p\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2.5px; text-transform: uppercase; color: #0c6265; font-weight: bold; margin-bottom: 6px;\"\u003eWhat's Inside\u003c\/div\u003e\n\u003ch2 style=\"font-family: Georgia,'Times New Roman',serif; font-size: 32px; line-height: 1.15; margin: 0 0 22px; color: #172b31;\"\u003eLearn it, practice it, keep it going.\u003c\/h2\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #0C6265; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 1 — How Your Mind Works\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eThe five-part map, naming and rating feelings, catching automatic thoughts, ten thinking traps, your body's alarm, and the rules and core beliefs underneath. \u003cstrong\u003eComplete adds:\u003c\/strong\u003e Two Versions of Every Feeling, and Thoughts That Scare You.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #C65C3D; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 2 — The Core Skills\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003e\u003cstrong\u003e12 skills, a few pages each:\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #2F7290; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 3 — Skill Packs by Feeling\u003c\/h3\u003e\n\u003cp style=\"margin: 0 0 10px;\"\u003eStart with what hurts most this week. Each pack shows what keeps the feeling going and which skills to use, in order.\u003c\/p\u003e\n\u003cp style=\"margin: 0 0 10px; color: #58666a;\"\u003e\u003cstrong\u003eWorry \u0026amp; Anxiety • Panic • Low Mood • Anger • Guilt • Shame \u0026amp; Self-Criticism • Hurt \u0026amp; Jealousy • Stress \u0026amp; Sleep\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp style=\"margin: 0;\"\u003e\u003cstrong\u003eIn Complete:\u003c\/strong\u003e a Social Anxiety pack is added, and two packs are expanded into Shame \u0026amp; Self-Worth and Hurt, Jealousy \u0026amp; Envy.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #B98622; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 4 — Worksheet Library\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003e\u003cstrong\u003eClean one-page worksheets\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #73516F; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 5 — Keeping It Going\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eA weekly review, a plan for setbacks, a one-page personal blueprint, and guidance on when self-help is not enough. \u003cstrong\u003eComplete adds\u003c\/strong\u003e the flexible 30-Day Practice Plan: thirty practice days at your own pace, with no promise about how fast you will feel better.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"background: #FFFDF8; border-left: 5px solid #4E7B5B; border-radius: 12px; padding: 22px; margin-bottom: 16px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 8px; color: #172b31;\"\u003ePart 6 — For Therapists\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eNotes on using the pages in sessions and suggested sequences by presentation. Every worksheet stands alone and can be shared with your own clients.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px;\"\u003e\n\u003cdiv style=\"text-align: center; margin-bottom: 20px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2.5px; text-transform: uppercase; color: #c65c3d; font-weight: bold;\"\u003eThree Ways to Use It\u003c\/div\u003e\n\u003ch2 style=\"font-family: Georgia,serif; font-size: 31px; line-height: 1.15; margin: 8px 0 0;\"\u003eFifteen minutes on most days.\u003c\/h2\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"display: flex; flex-wrap: wrap; gap: 14px;\"\u003e\n\u003cdiv style=\"flex: 1 1 250px; background: #EEF5F2; border-radius: 14px; padding: 22px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2px; color: #0c6265; font-weight: bold;\"\u003e01 · ON YOUR OWN\u003c\/div\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 8px 0;\"\u003eSelf-Help\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eRead Part 1 once, then follow the plan in the skill pack that matches your week.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 250px; background: #F8E9E2; border-radius: 14px; padding: 22px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2px; color: #c65c3d; font-weight: bold;\"\u003e02 · WITH THERAPY\u003c\/div\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 8px 0;\"\u003eBetween Sessions\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eBring it to sessions. Your therapist can choose pages as practice, and you can show what you tried.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex: 1 1 250px; background: #F1EAF1; border-radius: 14px; padding: 22px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2px; color: #73516f; font-weight: bold;\"\u003e03 · FOR THERAPISTS\u003c\/div\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 8px 0;\"\u003eClient Handouts\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eHand out any page to your own clients or group members. Session notes are included.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px; background: #172B31; color: #f7f2e8; border-radius: 16px; padding: 28px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2.5px; text-transform: uppercase; color: #d8a24a; font-weight: bold;\"\u003eBuilt on Established CBT\u003c\/div\u003e\n\u003ch2 style=\"font-family: Georgia,serif; color: #ffffff; font-size: 29px; line-height: 1.15; margin: 8px 0 12px;\"\u003ePlain language. Real sources.\u003c\/h2\u003e\n\u003cp style=\"margin: 0; color: #e8e4da;\"\u003eThe 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.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px;\"\u003e\n\u003cdiv style=\"font-size: 12px; letter-spacing: 2.5px; text-transform: uppercase; color: #73516f; font-weight: bold; margin-bottom: 7px;\"\u003eYour Download\u003c\/div\u003e\n\u003ch2 style=\"font-family: Georgia,serif; font-size: 31px; line-height: 1.15; margin: 0 0 18px;\"\u003eOne purchase. All 3 PDF editions of your workbook.\u003c\/h2\u003e\n\u003cdiv style=\"background: #FFFDF8; border: 1px solid #E5DCCB; border-radius: 14px; overflow: hidden;\"\u003e\n\u003cdiv style=\"padding: 18px 20px; border-bottom: 1px solid #E5DCCB;\"\u003e\n\u003cstrong\u003e01. US Letter (Fillable).pdf\u003c\/strong\u003e\u003cbr\u003e\u003cspan style=\"font-size: 14px; color: #68757a;\"\u003eType on screen or print at home.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"padding: 18px 20px; border-bottom: 1px solid #E5DCCB;\"\u003e\n\u003cstrong\u003e02. A4 (Fillable).pdf\u003c\/strong\u003e\u003cbr\u003e\u003cspan style=\"font-size: 14px; color: #68757a;\"\u003eThe same workbook, sized for A4 paper.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"padding: 18px 20px;\"\u003e\n\u003cstrong\u003e03. Ink Saver.pdf\u003c\/strong\u003e\u003cbr\u003e\u003cspan style=\"font-size: 14px; color: #68757a;\"\u003eLight backgrounds for cheaper printing.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto 38px; background: #FFFDF8; border-radius: 16px; padding: 25px; border: 1px solid #E5DCCB;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 23px; margin: 0 0 10px;\"\u003eFillable + Printable\u003c\/h3\u003e\n\u003cp style=\"margin: 0;\"\u003eMore than 2,200 fillable fields. Use it with PDF apps such as \u003cstrong\u003eAdobe Acrobat, Preview, GoodNotes\u003c\/strong\u003e and other tablet apps, or print the pages you need.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"max-width: 900px; margin: 0 auto; background: #FBF3E2; border-left: 5px solid #B98622; border-radius: 12px; padding: 22px;\"\u003e\n\u003ch3 style=\"font-family: Georgia,serif; font-size: 22px; margin: 0 0 10px; color: #5a451b;\"\u003eImportant Information\u003c\/h3\u003e\n\u003cp style=\"margin: 0 0 10px;\"\u003e\u003cstrong\u003eDIGITAL DOWNLOAD ONLY — NO PHYSICAL BOOK WILL BE SHIPPED.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp style=\"margin: 0 0 10px; font-size: 14px; color: #685d4b;\"\u003eThis 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).\u003c\/p\u003e\n\u003cp style=\"margin: 0; font-size: 14px; color: #685d4b;\"\u003e\u003cstrong\u003eDue to the digital nature of this product, all sales are final. No refunds or exchanges will be provided.\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Healingwithgrace","offers":[{"title":"Essentials","offer_id":67653964431587,"sku":null,"price":14.99,"currency_code":"USD","in_stock":true},{"title":"Complete","offer_id":67655739867363,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0693\/8430\/6915\/files\/cbt2-01-hero.jpg?v=1791605729","url":"https:\/\/healingwithgrace.co\/products\/untangle-your-thoughts-the-illustrated-cbt-workbook-12-core-cbt-skills-8-skill-packs-24-fillable-worksheets-for-worry-anxiety-low-mood-more-digital-download","provider":"Healingwithgrace","version":"1.0","type":"link"}