This worksheet is classic stuff. Cognitive Behavioral Therapy endures because it works. If you have self-defeating thoughts, anxiety, depression, ruminations, and toxic beliefs, this worksheet is your go-to.

The answers don’t have to be long to be effective.

Often, the benefit of doing this isn’t clear for a few days. The benefit of doing it regularly, until they are memorized and part of an automatic process in your brain, may not be apparent for months. It is worth every second of focused effort you put into it.

Print out a few copies and carry them around with you. When that feeling hits, whatever it is, pull one out and start writing.