Written instructions
Easier to remember
Noise-cancelling headphones
Fewer distractions
Flexible breaks
Manage energy
Quiet workspace
A calmer place
Clear deadlines
Know what comes first
Regular check-ins
Clear next steps
Notice of changes
Time to prepare
Adjusted lighting
Easier on the eyes
Workplace adjustment cards
More free printables
- Feelings chart for teens and adults
Anxious
Low
Irritable
Stressed
Calm
Content
Hopeful
Numb
Overwhelmed
Ashamed
Lonely
Tired - Anxiety scale for teens and adults
How big is my feeling?
1Calm2
Uneasy3Anxious4
Very anxious5Overwhelmed - CBT thinking traps cards
CatastrophisingExpecting the worst will happen
Mind readingAssuming I know what others think
Fortune tellingPredicting it will go badly
All-or-nothingOnly extremes, no middle ground
Should statementsRigid rules for me or others
LabellingOne mistake becomes "I'm a failure"
OvergeneralisingOne bad thing means it always happens
Mental filterNoticing only the negatives
Discounting positivesGood things "don't count"
Emotional reasoningI feel it, so it must be true
PersonalisingBlaming myself for things outside my control
BlamingIt's all someone else's fault - Challenge a thought: CBT steps1
Notice the situation2
Name the feeling3
Rate it 0–104
Catch the thought5
Check the evidence6
Balanced thought7
Re-rate it8
Next step