Catch it, check it, challenge it, change it: CBT technique


This worksheet draws on cognitive behavioural therapy (CBT) techniques to help young people manage anxious feelings.

This worksheet encourages young people to identify anxious thoughts, and then follow simple steps to address such thoughts and potentially gain a new perspective.

The resource is built around a technique from CBT called cognitive restructuring.

Using this resource

This resource is designed for:

  • young people aged 11 and up
  • use by individual young people

 This resource may potentially prompt memories, personal experiences, and difficult feelings. It may be useful for teachers or members of school staff to give examples in how to navigate the form initially, and signpost to sources of support. 

This resource is part of a set of CBT-linked resources from Oxford Health.

Curriculum links

England - RSHE

Mental health and wellbeing

By the end of secondary school pupils should know:

· how to talk about their emotions accurately and sensitively, using appropriate vocabulary.

Northern Ireland – Learning for Life and Work

Personal Health

KS3 pupils should have opportunity to:

· Develop understanding about, and strategies to manage, the effects of change on body, mind and behaviour 

Key Stage 4 pupils should be enabled to:

· develop an understanding of how to maximise and sustain their own health and well-being

Scotland – Health and Wellbeing

Mental and emotional wellbeing

For early to fourth level (4-14):

· I know that we all experience a variety of thoughts and emotions that affect how we feel and behave and I am learning ways of managing them.

Wales - Health and Wellbeing

How we process and respond to our experiences affects our mental health and emotional wellbeing.

 Progression step 3: I can self-regulate my emotions in a healthy way using strategies that I have developed.

Progression step 4: I can identify different strategies to self-regulate my emotions in response to a range of experiences.

Progression step 5: I can use my self-awareness to appreciate the complexity of my emotions and apply strategies to self-regulate them in a healthy way and to connect with others.

Related resources

Problem solving worksheet

Problem solving worksheet

This worksheet helps young people work through a problem in a series of simple steps.

View resource
A young person’s guide to thriving with ADHD

A young person’s guide to thriving with ADHD

This booklet is about living with ADHD, with tips to help young people and advice about getting...

View resource
  • The ADHD Foundation

  • Save
Books about bereavement for secondary schools

Books about bereavement for secondary schools

This resource provides a detailed list of books and other resources suitable to use with young...

View resource
Mental Health Awareness Week 2021: toolkit of resources

Mental Health Awareness Week 2021: toolkit of resources

Two toolkits - one for primary schools, one for secondary schools & FE settings - full of...

View resource