Looking for Resources?
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CBTm Skills Practice
Practicing the skills introduced and learned during the CBTm program helps participants turn new strategies into lasting habits. Just like exercising a muscle, the more often these skills are used in your daily life, the stronger and more natural they become! Practice gives us the chance to apply what we’ve learned in real situations, finding what works best for us, and it makes it easier to cope with challenges, manage stress, and improve overall well-being.
Instructions: Use the worksheet options below to practice the different CBTm skills.
The ‘View Web Form’ option will provide you with the opportunity to complete the worksheet using our fillable web form and download a completed copy to your computer (or choose to clear it). None of your information will be stored.
The ‘Download PDF’ option will automatically download the fillable PDF form for you to use now or save for later use. For some skills, there are two versions: one for adults, one for youth – select the one that is most suited for you.
The Thought Record (aka Testing Your Thoughts) is a tool used to identify, examine, and reframe your thoughts. It helps individuals understand how their thoughts influence their feelings and behaviours by identifying and breaking down thought patterns; helping them develop more balanced and realistic ways of thinking.
A SMART goal planner is a tool used to turn goals into clear, actionable plans by defining SMART goal criteria. This structured approach makes it easier to achieve goals by breaking them down into smaller, more manageable steps, and tracking your progress.
A Behavioural Experiment is a tool used to challenge unhelpful beliefs, fears, or predictions by taking a new action and observing the real-world outcome. This activity has two parts:
- Part 1: Plan the experiment and predict the outcome
- Part 2: After performing the experiment, you review the actual outcome
The Problem-Solving Guide focuses on a structured, seven-step process to identify problems, brainstorm solutions without judgment, evaluate them, select and implement the best option, and assess its effectiveness. This short-term, goal-oriented approach provides individuals with practical skills to handle life stressors and build confidence.
WELLNESS PLAN (Adult version)
A Wellness Plan takes you through steps to help manage your stress and overall wellbeing. This stepped approach includes recognizing warning signs, identifying strategies you can try on your own, and connecting with community mental health resources or crisis contacts.
WELLNESS PLAN (Youth version)
A Wellness Plan takes you through steps to help manage your stress and overall wellbeing. This stepped approach includes recognizing warning signs, identifying strategies you can try on your own, and connecting with community mental health resources or crisis contacts.