Cognitive Therapy PDF: Simple & Easy CBT Model

Instantly Download Your Free CBT Model PDF Printable Here

“You have considerable power to construct self-helping thoughts, feelings and actions as well as to construct self-defeating behaviors.

You have the ability, if you use it, to choose healthy instead of unhealthy thinking, feeling and acting.”
Albert Ellis

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Free Downloadable Printable Cognitive Therapy PDF Model


You’ll learn a lot about how you think when you start learning about and applying CBT. If you want to get the most out of it; find an actual CBT trained therapist.

A lot of people think it is the same thing to talk with a social worker, case manager, nurse, or doctor. In reality, all of those jobs were created for different purposes than implementing CBT. 

Even many mental health professionals understand the concept; but lack legitimate training to treat someone with CBT. 

There is a lot of information about CBT & you’ve likely heard things about it from other people. Don’t turn it down right away because it is a very BROAD treatment method & can be adjusted to a persons’ needs.

You can use learn/use CBT & still take medication.

A common misconception about cognitive therapy is that it is long term. While some people do use it for lengthy periods of time, it is designed to learn & apply skills so you learn how to cope with life. 

Everyone has different needs so your time in CBT will vary. Even if you’ve “completed” cognitive therapy, you can still go back to a therapist.

There is no one-size-fits-all & things change; so don’t feel like you can never go back to a therapist. 

It’s not uncommon for certain events to bring out our dysfunctional thinking/habits. Moving out of the family home is a huge transition & becoming an ‘adult’ takes years of adjusting.

In our early-mid 20s we face a lot of challenges & many people learn that their current coping mechanisms won’t stand the test of time. 

Having children, marriage & blending families is also really difficult. A lot of people grew up in families that didn’t learn true self worth or how to regulate emotions.

When you’re forced to work together, share a home, or parent together; these differences (& sometimes maladaptive coping methods) will come out.   

Adults sometimes struggle when their kids are passing through ages that were traumatic for them as a child.

When kids graduate & leave the nest parents often struggle to find meaning in their life & have more anxiety and depression.

SO much of life is hard & having guidance isn’t a sign of weakness. 

If you don’t want to spend money or don’t think you’re ready for individual therapy you could try some other options. 

Hope Recovery is a free non-profit that has tons of online groups. I have used their PTSD groups and they were only about 2-4 people that met weekly (virtually).

They would keep the groups open for a longer time too if people wanted to stay and talk. I appreciated those because they have 1-2 mentors in the group who keep things constructive & safe.

I have also used Adult Child of Alcoholics for years & they have TONS of groups. They have a more structured group & time their shares. 

You don’t HAVE to share in either one of those resources when you join meetings; I didn’t at first. 

Either way, good luck to you!


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