Exaggerated Thinking is a free, printable Cognitive Behavioural Therapy (CBT) resource designed to help individuals of all ages recognise and challenge unhelpful, extreme thought patterns. When we experience anxiety, stress or low mood, it is common to think in exaggerated or all-or-nothing ways—such as “I always fail,” “No one cares,” or “Everything is ruined.”
This thought-challenging worksheet explains what exaggerated thinking is, provides real-life examples, and guides users through simple, structured steps to reframe those thoughts in a more balanced and realistic way. It promotes greater self-awareness, emotional regulation, and more compassionate inner dialogue.
What the worksheet includes:
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A clear explanation of exaggerated thinking with relatable examples
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Step-by-step reflection prompts to help identify, evaluate, and rewrite extreme thoughts
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A second page focused on exploring a specific situation and how thoughts, feelings, and behaviours are linked
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Thought-starters to support realistic thinking (e.g. “Is this thought based on fact or fear?” / “What would I say to a friend?”)
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Tools to support emotional wellbeing and build resilience in everyday life
Ideal for use by:
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Teens, adults and older children dealing with anxiety, overthinking or low confidence
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Therapists, counsellors and coaches using CBT tools with clients
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Mental health support workers and educators delivering wellbeing sessions
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Individuals looking for practical self-help tools to manage negative thinking
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Foster carers, family support staff and mentors working with people of all ages
This CBT resource is easy to use in one-to-one sessions, group work, or as part of a self-help toolkit. It is a helpful starting point for anyone wanting to reframe unhelpful thoughts, build emotional strength, and feel more in control of their thinking.
