CBT Workbooks and Worksheets: Top Picks for Self-Help

CBT workbooks offer structured self-help based on the most-researched therapy approach. As a therapist, I regularly recommend workbooks to clients and am asked which are worth buying. Here's my honest evaluation of the best options.

Rating system: Based on evidence base, clarity, practicality, and value.

The Gold Standard: Oxford Guide/Overcoming Series

Overcoming Anxiety (Helen Kennerley): ★★★★★

What it covers: Generalised anxiety, worry, panic

Format: 5-part program with clear explanations, worksheets, case examples

Evidence: Based on extensive CBT research; self-help format tested in clinical trials. For digital alternatives, see our therapy apps for anxiety review.

Pros:

• Clear, accessible writing
• Comprehensive coverage
• Strong theoretical grounding
• Practical exercises
• Affordable (£12-15)
• Part of evidence-based series

Cons:

• UK-focused (though principles universal)
• Requires commitment (not quick fix)

Best for: Generalised anxiety, worry, anyone wanting thorough CBT approach

Therapist's take: My most-recommended anxiety workbook. Kennerley explains anxiety mechanisms clearly then provides structured program for change. Genuinely evidence-based. If buying one anxiety workbook, make it this.

Overcoming Depression (Paul Gilbert): ★★★★★

Focus: Depression and low mood

Gilbert's approach: Integrates CBT with compassion-focused elements

Pros:

• Addresses shame (often overlooked)
• Compassionate tone (not just "challenge your thoughts")
• Behavioural activation well-covered
• Understanding depression's evolutionary function

Cons:

• Dense (more text than some workbooks)
• May need reading in stages

Best for: Depression, low self-esteem, self-criticism

Therapist's take: Excellent. Gilbert's compassion focus makes this more than standard CBT—addresses self-criticism that maintains depression. More reading than some workbooks but worth it.

Other Overcoming Series Worth Noting

Overcoming Social Anxiety and Shyness (Gillian Butler): ★★★★★ - Best social anxiety workbook

Overcoming Panic (Derrick Silove, Vijaya Manicavasagar): ★★★★☆ - Excellent for panic attacks

Overcoming Low Self-Esteem (Melanie Fennell): ★★★★★ - Addresses core beliefs brilliantly

Series consistency: All follow similar evidence-based structure, well-written, affordable

Alternative Excellent Options

Feeling Good: The New Mood Therapy (David Burns): ★★★★★

Classic: First published 1980, updated regularly

Focus: Depression, distorted thinking

Format: Less "workbook," more guided self-help book with exercises

Pros:

• Engaging writing
• Extensive examples
• Covers cognitive distortions thoroughly
• Reading itself therapeutic (not just exercises)
• Proven track record (controlled trials show reading it helps depression)

Cons:

• US-focused examples
• Dense (460 pages)
• Some examples dated

Best for: Depression, negative thinking patterns, readers who like thorough explanations

Therapist's take: Deservedly classic. Burns explains CBT principles accessibly and convincingly. Research shows just reading it reduces depression. For people who like reading and understanding before doing, excellent choice.

Mind Over Mood (Dennis Greenberger, Christine Padesky): ★★★★★

Format: True workbook—worksheets, exercises, minimal text

Focus: Depression, anxiety, general CBT skills

Pros:

• Highly practical
• Clear worksheets
• Works for multiple problems
• Evidence-based
• Used by therapists professionally
• Companion website with downloadable worksheets

Cons:

• Less explanation than some prefer
• Requires self-direction
• American examples/spelling

Best for: People who prefer doing over reading, anyone wanting practical CBT tools

Therapist's take: The workbook therapists use. Less chatty than others; more pure practice. If you want structured exercises and trust the process, excellent choice.

The Happiness Trap (Russ Harris): ★★★★☆

Approach: ACT (Acceptance and Commitment Therapy) not traditional CBT

Focus: Relationship to thoughts rather than changing thought content. For a deeper dive into ACT, see our introduction to Acceptance and Commitment Therapy.

Pros:

• Different approach (valuable if CBT hasn't worked)
• Accessible writing
• Practical exercises
• Values-focused
• Defusion techniques creative

Cons:

• Not CBT (despite title suggesting it)
• May need openness to different approach
• Requires practice to master techniques

Best for: People for whom thought-challenging doesn't resonate, chronic worriers, rumination

Therapist's take: Excellent ACT introduction. If traditional CBT ("challenge your thoughts") hasn't helped, this offers different angle—noticing thoughts without needing to change them. Particularly good for anxiety and rumination.

Specialised Workbooks

The Anxiety and Phobia Workbook (Edmund Bourne): ★★★★☆

Comprehensive: 600+ pages covering all anxiety disorders

Pros:

• Encyclopedic coverage
• Multiple approaches (CBT, relaxation, mindfulness, lifestyle)
• Specific chapters for each anxiety type
• Excellent reference

Cons:

• Overwhelming (too comprehensive for some)
• US-focused
• Expensive (£20-25)

Best for: Multiple anxiety problems, reference resource, thorough learners

Therapist's take: Comprehensive but perhaps too much. Better as reference than linear workbook. Useful for therapists; potentially overwhelming for self-helpers.

Get Out of Your Mind and Into Your Life (Steven Hayes): ★★★★☆

Approach: ACT workbook format

Focus: Psychological flexibility, values-based living

Pros:

• Structured ACT program
• Experiential exercises
• Values clarification
• Different from CBT thought-challenging

Cons:

• Exercises require commitment
• ACT approach doesn't suit everyone
• Some exercises feel contrived

Best for: ACT-curious, chronic anxiety, people wanting values-focused approach

Therapist's take: Good ACT workbook but more complex than Harris's Happiness Trap. Start with Harris if new to ACT; this for deeper dive.

The Dialectical Behaviour Therapy Skills Workbook (Matthew McKay, Jeffrey Wood, Jeffrey Brantley): ★★★★☆

Approach: DBT skills (mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness)

Best for: Emotional dysregulation, BPD, self-harm, intense emotions

Pros:

• Comprehensive DBT skills
• Clear explanations
• Practical exercises
• Evidence-based

Cons:

• DBT complex (may need guidance)
• Better with therapist support
• US-focused

Therapist's take: Excellent DBT resource but complex. Best with therapist guidance, though can be used alone if you're motivated and careful.

What to Avoid

Red flags in workbooks:

• No author credentials
• Promises quick fixes
• Based on anecdote not research
• Expensive (over £25 for workbook)
• Overcomplicated or jargon-heavy
• No exercises (just reading)

Overhyped: Many expensive "proprietary method" workbooks offer nothing beyond established CBT/ACT approaches but charge more. Stick with evidence-based classics.

How to Use Workbooks Effectively

Set realistic expectations: Workbooks help mild-moderate problems, supplement therapy, teach skills. They're not magic, won't work overnight, can't replace therapy for severe problems.

Commit to process: Workbooks require regular, sustained effort. Reading without doing exercises won't help.

Work sequentially: Don't jump around. Follow the structure.

Give it time: Expect 6-12 weeks of consistent work before judging effectiveness.

Apply in real life: Insights and skills must transfer from page to life. Practice is essential.

Get support if stuck: If workbook approach isn't helping after genuine effort, seek professional support.

My Top Recommendations

Best first choice for anxiety: Overcoming Anxiety (Kennerley)

Best for depression: Overcoming Depression (Gilbert) or Feeling Good (Burns)

Best practical workbook: Mind Over Mood

Best alternative to CBT: The Happiness Trap (ACT approach)

Best for social anxiety: Overcoming Social Anxiety and Shyness (Butler)

Best value: Overcoming series (evidence-based, affordable, effective)

When Professional Help Is Needed

Workbooks alone insufficient for:

• Severe depression or anxiety
• Suicidal thoughts
• Trauma requiring processing
• Problems significantly impairing life
• Multiple failed self-help attempts
• Complex presentations

Use workbooks as first step or supplement to therapy, not substitute when professional help is needed. For free support options when you need more than self-help, see our guide to free mental health resources in the UK.

The Bottom Line

Quality CBT workbooks genuinely help—research proves it. They're affordable, evidence-based, accessible. For mild-moderate problems or skill-building, they're excellent resources.

My professional use: I assign workbooks as homework. They structure between-session work and teach skills efficiently. But they work best combined with therapy for accountability, troubleshooting, and individualised application.

For self-helpers: Start with Overcoming series relevant to your issue. If it helps after consistent 6-12 weeks, great. If not, seek professional support—you're not failing, you may need the additional elements therapy provides.

Disclaimer: No financial relationships with publishers/authors. Recommendations based on clinical experience and evidence.