Cognitive Behavioural Therapy•For Teenagers

Teen CBT Skills Workbook

A workbook covering core CBT skills adapted for teenagers.

This workbook introduces the main ideas of CBT in a teen-friendly way. Work through it at your own pace.

The CBT Idea

CBT is based on one big idea: It's not what happens to you that decides how you feel — it's how you think about it. Same situation, different thoughts = different feelings.

Catching Thoughts

Situation

What happened?

Automatic thought

What popped into your head?

Feeling

How did that thought make you feel? (0-10)

Alternative thought

Is there another way to see this?

New feeling

How do you feel now? (0-10)

Common Thinking Traps

Mind-reading: Assuming you know what others think
Fortune-telling: Predicting the worst will happen
All-or-nothing: Seeing things as totally good or totally bad
Should statements: Beating yourself up with "shoulds"