The Anxious Thoughts Workbook: A CBT-Based Guide to Catching and Reframing Anxious Thoughts

Done hundreds of gratitude lists and affirmations and still feel like anxiety is running the show? A CBT-based workbook works differently — it teaches you to catch a thought, question it, and find a more balanced one, using the same structured methods therapists use.

The Anxious Thoughts Workbook is a 10-page printable workbook built around the thought record: the single most-used tool in cognitive behavioural therapy.

What's inside:

• Why anxious thoughts feel like facts, and how the thought-feeling loop works
• The 5-column Thought Record, with a worked example
• Ten common thinking traps, explained simply
• The Reframe Method — three questions that loosen a thought's grip
• A 3am Worry Dump worksheet for racing nighttime thoughts
• How to build a five-minute daily practice
• Clear guidance on when it's time to get extra professional support
• Bonus: 30 printable thought record sheets

Instant digital download. No technical skill required.

Educational self-help resource — not a substitute for therapy or medical care.

Format: Instant PDF download · A4 · print at home or read on any phone, tablet or laptop · unlimited reprints for personal use · British English.

Who made this: Made by the parent behind HopPdfs, a UK parent with ADHD who gets bored fast and struggles to focus for long – so every page is short, practical and ready to use straight away. Built from lived experience, not medical or therapeutic advice.

Please note: This is a practical guide based on lived experience, not medical, psychological or therapeutic advice, and it isn't a substitute for professional care. If you're worried about your health, speak to your GP or call NHS 111 (option 2 for urgent mental health support). For mental health information, contact Mind on 0300 123 3393 (9am–6pm, Monday to Friday) or visit mind.org.uk. If you need to talk to someone right now, Samaritans are free, day or night, on 116 123.