Challenging anxious thoughts: a CBT worksheet
Learn to identify automatic negative thoughts and replace them with balanced alternatives.
Cognitive Behavioural Therapy (CBT) is the gold-standard psychological treatment for anxiety and depression. This worksheet teaches the core skill: thought challenging.
Step 1: Catch the thought
When you notice a spike in anxiety, write down exactly what you were thinking. Don't edit it. Example: "I'm a terrible mother and my baby deserves better."
Step 2: Examine the evidence
Ask: What evidence supports this thought? What evidence contradicts it? Most anxious thoughts collapse under scrutiny.
Step 3: Generate a balanced thought
Example: "I'm struggling right now, and that's because I'm going through something hard. My baby needs a good enough mother, and I am trying my best."
Step 4: Rate your anxiety again
On a scale of 0–10, how anxious do you feel now? Most people see a 2–4 point drop after completing this exercise.
Maternally is a support and screening tool, not a substitute for professional medical advice, diagnosis, or treatment.