Name the feeling, rate how intense it is from 1 to 10, then pick a way to cope.
Free to print and share. Please keep the CBT Hero name on it.
CBTHero
How intense is the feeling? (1–10)
I'm feeling:You can name more than one feeling.
The same feeling can come in very different sizes, and noticing the size is the first step to managing it.
What's the best way for me to cope?Something done on purpose to handle a strong feeling: slow breathing, taking a break, moving your body, talking to someone.
Practice the same skill in the game: Emotion Engine →
The Six Thinking Traps
The six villains from Distortion Detective on one page: what each one means, what it sounds like, and a question to ask.
My Bravery Tower
A blank four-floor tower for facing a fear one brave step at a time, with a fear rating at every floor.
Build a Balanced Thought
A worksheet for catching an automatic thought and naming the trap. Then checking the evidence and building a thought that is both realistic and kind.
Split the Story
Write down what happened and the story you jumped to. Then split it into three other explanations that are just as possible.
My Frustration Meter
Notice where the frustration is on the meter and how it feels in your body. Then find a response that cools things down instead of heating them up.