Introducing my free 4-page CBT workbook

What is this and why did I make it?

I wanted to put something out there that people can actually use, not just read and forget about, and that’s where this workbook came from. It’s 4 pages, it’s free, and it’s the first in a series of resources I’m building for my clients. Honestly, for anyone who stumbles across it and needs it, because meditation gets talked about like it’s this big mystical thing you either get or you don’t. I My free 4-page CBT workbook

Why I made it

CBT gets talked about like it’s this clinical, complicated thing that only works if you’ve got a therapist sitting across from you, and I don’t buy that. At its core, it’s just noticing how your thoughts, feelings and actions feed into each other, and that’s something anyone can learn to spot. So I made something you can actually use, not just read and forget about. It’s 4 pages, it’s free, and it’s the second in a series of resources I’m building for my clients and, honestly, for anyone who stumbles across it and needs it.

What you’ll find inside

4 pages of plain language guidance and prompts, no jargon and nothing that assumes you already know what you’re doing. There’s a simple way to see how a thought, a feeling, and an action connect, space to catch the thoughts that keep dragging you down, and my favourite question of all: what would you say to a friend? We’re almost always kinder to everyone else than we are to ourselves. The goal isn’t perfect thinking or feeling amazing all the time; it’s asking what an acceptable level of this looks like for you. Print it out and keep it nearby, and work through it in your own time.

Who it’s for

Anyone who’s curious about CBT but has never known where to start, and anyone who’s tried it before and felt like they were doing it wrong, because there is no wrong here. Maybe you’re stuck in a loop of self-hate, maybe you’re neurodivergent and standard worksheets never quite fit how your brain works, or maybe you just want a low-stakes way to get a bit of distance from your thoughts. It meets you where you are.

A quick note

This isn’t a replacement for therapy or any other support you have in place. It’s a companion, a starting point, something small to hold onto.

Get your copy

It’s completely free to download, no strings attached, and it’s part of an ongoing collection of resources for anyone who wants a bit of extra support alongside their day-to-day life. If this speaks to you, come and find out more about the work I do at High Tide Counselling.

DOWNLOAD YOUR FREE CBT WORKBOOK HERE

© Joelle Theodoropoulos / High Tide Integrative Counselling. This workbook is free for personal use only and is not to be resold, redistributed, or reproduced for commercial purposes without written permission.