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CBT / DBT Workplace Stress & Cognitive Dissonance Worksheet (Kala)

This worksheet is designed to help process workplace stress, identify cognitive dissonance, regulate emotional responses, and build adaptive thinking patterns.

Section 1: Cognitive Dissonance Rating Scale

Kala values her work at a non-profit organization, yet is experiencing conflicting workplace dynamics including passive-aggressive behaviors, inconsistent expectations, and emotional invalidation. Rate each item below.

Statement	0-3 Rating
I feel confused by mixed messages from my employer	0123
I feel emotionally drained after interactions at work	0123
I feel blamed or criticized unfairly	0123
I feel my job role is being undermined	0123
I feel anxious anticipating work interactions	0123
I feel conflicted because I still value my job	0123

Calculate Score

Section 2: Grounding Procedures (DBT Skills)

Use these when overwhelmed:

• 5-4-3-2-1 sensory grounding (identify 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste)
• Cold water exposure (hands/face) to reset nervous system
• Box breathing: inhale 4, hold 4, exhale 4, hold 4
• Name what is happening: “This is stress, not danger”
• Shift attention to present-moment task

Section 3: Positive Reframing (CBT)

Negative Thought	Reframe

Next Steps

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Mark Zauss, LMHC, LPC, CCMHC, NBCC | Double Board Certified Psychotherapist