Free workbook · Overthinking · No email required
When You Can't Stop Overthinking
Questions for a mind that will not settle — not a switch you can flip off.
About the workbook
The CBT Thought Record Bundle is the worksheet: catch the thought, check the evidence, choose a fairer one. This is the other half of that problem: a two-page between-sessions practice for sitting with a mind that keeps circling after the useful part of thinking is done — not a drill to make it go quiet on command, and not another form to fill in.
It sits in the same family as Getting to Know Your Inner Child — short, careful about pace, written to sit alongside therapy rather than replace it. Use it when thinking will not settle; bring what you notice back to session if you are working with someone.
Using and sharing it
Free to download, print, and share with clients. No resale. Please credit teocounselling.com. If you are a clinician, librarian, or community organisation and want to link to this workbook, the page you are on is the one to link to.
This workbook is educational. It is not therapy, not an assessment, and nothing in it is a diagnosis. If you are in immediate danger, call 911. In Canada, the Suicide Crisis Helpline can be reached by calling or texting 988, at any hour.
Download the PDFWorking on this with someone
A workbook can take you a surprising distance on its own. If you would rather not do it alone, TEO offers virtual therapy in British Columbia, Ontario, Alberta, Saskatchewan, Manitoba, and Newfoundland & Labrador — evenings and weekends, with a free 15–20 minute consultation first and no obligation afterward.
Related: Anxiety & stress therapy.
Others in the library
Anxiety Relief Toolkit
CBT skills on paper, so you have CBT skills on hand for when anxiety hits.
CBT Thought Record Bundle
Catch the thought, check the evidence, choose a fairer one.
Emotion Regulation Skills Pack
DBT-informed skills for riding out big feelings instead of obeying them.
Trauma Recovery Workbook
Gentle grounding tools for when the past shows up in the present.