✓ Скачивание сразу·PDF · Excel · Google Sheets·Гарантия возврата 14 дней·PayPal и любые карты
RU
PDF для печати · PDF · US Letter & A4 · GoodNotes / Notability compatible

Дневник тревоги и КПТ

Рабочая тетрадь по КПТ на 46 страниц для печати: дневники мыслей, разбор когнитивных искажений, «время для тревоги», дерево тревоги, лестница экспозиции, карточки заземления и 30 дней наблюдений

$9.99 $19.99 Скидка 50%

Скачивание сразу · лицензия для личного использования · обновления навсегда
Оплата через PayPal или любой картой

PayPalVISAMastercardAMEX
  • 46 стр.
  • Форматы: PDF · US Letter + A4 · colour + ink saver
  • ZIP: 3.0 MB
Есть и в наборе «Набор «Спокойный ум»» 5 товаров за $29 — экономия $21.95 по сравнению с покупкой по отдельности. Открыть набор →
♡ Гарантия возврата 14 дней

Настройте, попробуйте хотя бы неделю — и если вам это действительно не подошло, напишите нам в течение 14 дней и приложите скриншот вашей настройки: вернём всю сумму.

Подробное описание товара пока на английском.

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.

Что вы получите

  • 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

Посмотреть все страницы

Нажмите на страницу, чтобы увеличить.

All pages of Дневник тревоги и КПТ

Что внутри

WelcomeWhat this journal is, how it is organised, and a routine that takes minutes a day
Before you beginWhat this journal is, what it is not, and when to get more help
ContentsTap or click any line to jump to that page
Understanding anxietyA normal alarm that has become too sensitive, and the loop that keeps it ringing
How CBT helpsWhere cognitive behavioural therapy comes from, what the evidence says, and how this journal uses it
Anxiety self-checkThe GAD-7, a seven-question screening scale used in clinics worldwide. Two minutes now, again on day 30.
My anxiety mapFour corners of the cycle, filled in for you. Patterns you can see are patterns you can change.
Thought record: worked exampleRead this one first. The seven steps are the classic CBT thought record, laid out for handwriting.
Thought records ×8Eight blank seven-column thought records, one per page
Cognitive distortions guideTwelve thinking habits anxiety leans on (Beck, 1976; Burns, 1980). Naming one loosens its grip.
Spot the distortionTen anxious thoughts. Name the distortion, then write a more balanced version. Suggested answers at the bottom.
Worry time logs ×3Three weeks of worry postponement logs, with the method explained
The worry treeA decision path for any worry. Adapted from Butler & Hope (1995); used in CBT self-help worldwide.
Problem-solving worksheets ×2Six steps from problem-solving therapy, twice
Exposure ladderYour fear hierarchy. Ten steps from barely uncomfortable to the goal, rated 0–100 on the SUDS scale.
Exposure practice logs ×2Nine practice blocks: prediction, SUDS before/peak/after, and what you learned
Safety behaviours & avoidanceThe small things you do to feel safer are often what keeps the fear alive
Grounding cardsFive cards for the moment anxiety arrives, plus one to write yourself. Cut along the dashed lines.
Breathing practiceWhy the out-breath matters, three practices, and fourteen days to make one of them automatic
Body tension mapAnxiety arrives in the body first. Learning your own order of arrival buys you minutes.
Panic planWhat a panic attack is, why it always ends, and what you will do next time
Values & what anxiety costs meAnxiety shrinks a life quietly. Naming what matters is how you decide what to take back first.
Weekly plans ×2Two weeks of activity planning rated for achievement and pleasure
30-day trackerTwo minutes a day. One row is enough, and a missed day is just a blank, not a reason to stop.
Your month at a glanceThirty days in two pictures. Shade each column up to the score you wrote in the tracker.
Sleep & caffeineTwo of the biggest levers on anxiety, and the two easiest to overlook
Coping statementsSentences that are true, that you can reach for when nothing clever comes to mind
My anxiety toolkitOne page to write once and read often: your signs, your tools, your plan for a bad week
Progress reviewTake the self-check again, compare it with day 1, and decide what the next thirty days look like
Sources & further readingThe research and clinical material this journal draws on. None of the authors endorse this product.
Notes (3 pages)One lined page, one dotted page and a brain-dump grid

Вопросы

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.

Отзывы

Отзывов пока нет — товар новый. Все отзывы здесь оставляют только подтверждённые покупатели.

Лицензия для личного использования в одной семье. Перепродажа и распространение запрещены. Доставляется как ZIP-файл сразу после оплаты. Физический товар не отправляется.