Diario de Ansiedad y TCC
Un cuaderno de TCC imprimible de 46 páginas: registros de pensamientos, guía de distorsiones cognitivas, tiempo de preocupación, el árbol de la preocupación, escalera de exposición, tarjetas de anclaje y 30 días de seguimiento
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- 46 páginas
- Formatos: PDF · US Letter + A4 · colour + ink saver
- ZIP: 3.0 MB
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Los detalles del producto están por ahora en inglés.
Anxiety is convincing, and it is exhausting to argue with in your head. This 46-page printable journal puts the tools cognitive behavioural therapy actually uses on paper, with just enough explanation to use them well: how the fight-flight-freeze alarm works, why avoidance is the thing that keeps anxiety going, and what to do about each link in the chain.
Inside you get eight seven-column thought records with a fully worked example, a twelve-distortion reference with a spot-the-distortion worksheet, three worry-time logs built on Borkovec's worry-postponement method, the worry tree, two problem-solving worksheets, a ten-step exposure ladder rated 0–100 on the SUDS scale with practice logs designed around Craske's inhibitory-learning approach, a safety-behaviours and avoidance inventory, five grounding cards to cut out, a breathing tracker, a body tension map, values work, two weeks of activity planning, a 30-day tracker with a month-at-a-glance chart, a sleep and caffeine worksheet, a panic plan, coping statements, a one-page toolkit and a day-30 progress review. The self-check is the GAD-7, reproduced in full with its standard scoring bands and clearly labelled as a screening tool, not a diagnosis. Every claim is referenced on the Sources page.
You get US Letter and A4 editions, each in full colour and an Ink Saver version for black-and-white printers, with a clickable table of contents. Print the whole journal, print only the pages you need — thought records run out first — or import the PDF into GoodNotes or Notability and write on it with a stylus. This is educational self-help, not therapy, and it says so plainly, with crisis information on the second page.
Qué te llevas
- 46 pages, print-ready, with a clickable table of contents
- 8 blank thought records (situation, emotion %, automatic thought, evidence for, evidence against, balanced thought, re-rate) plus a fully worked example
- GAD-7 anxiety self-check reproduced in full, with the standard 5 / 10 / 15 bands and a day-30 re-take page
- Cognitive distortions guide: 12 distortions with examples and a challenging question each, plus a 10-item spot-the-distortion worksheet with suggested answers
- 3 worry-time logs, the worry tree flowchart and 2 six-step problem-solving worksheets
- 10-step exposure ladder with 0–100 SUDS ratings, 9 exposure practice blocks and a safety-behaviours & avoidance inventory
- 5 grounding cards to cut out (5-4-3-2-1, box breathing, physiological sigh, cold water, five blue things) plus a blank card
- 14-day breathing tracker, 14-area body tension map, and a panic plan with an after-the-attack log
- Values clarification, the cost of avoidance, and 2 weekly activity-planning grids
- 30-day tracker (anxiety, mood, sleep, caffeine, exercise, notes) and a month-at-a-glance chart
- Sleep & caffeine worksheet, 25 coping statements, a one-page anxiety toolkit and relapse plan
- Referenced throughout: Beck, Clark & Beck, Borkovec, Craske, Salkovskis, Spitzer (GAD-7), NICE CG113
- US Letter + A4, colour + Ink Saver, instant download
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Qué contiene
Preguntas
Is this therapy?
No. It is an educational self-help journal built on cognitive behavioural therapy, and it is not a substitute for a therapist, a doctor or any treatment. Nothing in it diagnoses or treats a condition. It works best for mild to moderate anxiety, or alongside professional support for anything more. The first pages say all of this plainly and list free crisis lines.
Is the GAD-7 a diagnosis?
No. The GAD-7 is a seven-question screening scale used in clinics to gauge how much anxiety has been bothering someone recently. A score of 10 or more is the point at which clinicians usually look further, but only a qualified professional can diagnose an anxiety disorder. We include it because it gives you an honest number to compare against on day 30.
Who is this for?
Adults who worry too much, avoid more than they would like, or have panic attacks, and who want structured tools rather than another book to read. It suits people waiting for therapy, people between sessions who want homework that matches what their therapist is teaching, and people whose anxiety is real but manageable. It is not designed for acute crisis, for trauma without support, or as a replacement for treatment.
Can I use it on an iPad?
Yes. Import the PDF into GoodNotes, Notability, Noteshelf, Xodo or any PDF annotation app and write on it with a stylus. The table of contents is clickable in navigation mode. Because the thought records and logs are repeated pages, you can also duplicate a page in your app and reuse it as many times as you like.
How long does it take?
Two minutes a day for the tracker row, about ten minutes for a thought record, and fifteen minutes for worry time. The exposure and weekly planning pages take twenty minutes once a week. There is no schedule to fall behind on: use the pages you need, when you need them.
Do I need to print all 46 pages?
No. Most people print the whole thing once and then re-print the thought records, worry logs and tracker as they run out. The Ink Saver version keeps the fills light for black-and-white printers.
What is your refund policy?
Because this is an instant digital download, please see the refund policy on our site. If a file does not open or is not as described, email hello@tidycents.com and we will put it right.
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