Anxiety Disorders

Do You Dissociate or Disconnect from Yourself? — This worksheet is designed to help people understand the nature of dissociative episodes where they feel confused about themselves and their identity. It also suggests ways to help them cope with the stress that might trigger these episodes. (Personality disorder, PTSD, disassociation, 0119)

Understanding Your Panic Attacks — This questionnaire is designed to help therapists understand the nature and severity of a client’s panic attacks. It includes questions on symptoms, coping mechanism, other mental health concerns, medical conditions, and current medications. (0117, anxiety, panic disorder, assessment)

Creating Your Future — This worksheet is designed to help individuals think about their future and see that they have the power to create the kind of lives they want. PDF (quick, 1015, values clarification)

Your Most Memorable Dream — There are some dreams you find hard to forget. What makes these dreams so memorable? This worksheet can help you find out. PDF (quick, 1015)

Thinking About Your Emotional Strengths — This worksheet is designed to help people think about their emotional strengths and how they can bring these strengths to their current problems. It contains a list of strengths for clients to rate, as well as questions about how significant others perceive the person’s emotional strengths. Form Type: PDF (0415) ACT, DBT

Mindful Coloring — Mindful coloring is a simple way to teach the benefits of mindful meditation. This coloring book includes an introduction about the basic premise of mindfulness and 11 coloring pages. PDF (mindfulness, ACT, DBT, 0416).

Panic Attack Diary — This form can be used by people to learn about the nature of their panic attacks. It should be filled in during the actual panic attacks. (panic attacks, anxiety, panic disorder, 1016)

Keeping Track of Your Panic Attacks — This form is designed to help people keep track of what happened after each panic attack, including triggers, severity of symptoms, behavior, and things that helped control the attack. (panic attack, anxiety, panic disorder, agoraphobia).

Understanding Your Social Anxiety — This form is designed to help people record the things that trigger their social anxiety as well as their reactions. Type:PDF (0915)

Obsessive Compulsive Symptoms Assessment — The Yale-Brown Obsessive Compulsive Scale (Y-BOCS) is a rating scale designed to learn more about the severity and type of symptoms in patients with obsessive compulsive disorder (OCD). Information from the client is taken in an interview format, and this form should only be used by professionals trained in interview and assessment techniques. (PDF)

Rating Symptoms of Panic Attack — This assessment tool asks clients to rate the severity of their common symptoms. PDF

Progressive Muscle Relaxation (audio) — Progressive muscle relaxation is one of the most important skills people can learn to overcome their fears and anxiety. This 15-minute audio will introduce this technique and guide people to achieving a relaxed and calm state. The MP3 file can be downloaded to your computer and then transferred to any mobile device. Listening to the audio each day for a period of at least one week will help people start a daily habit of taking 10 to 15 minutes to practice relaxation. (anxiety, GAD, phobia, 1118)

The Habit of Relaxation — This download directs the user to set aside 10 minutes each day to practice the “relaxation response.” The pdf connects to a 12-minute audio of original music designed to calm the body and mind. The music can be downloaded as an MP3 file by right-clicking on the music player. The music can then be transferred to a smart phone or other audio device. (PDF, audio, relaxation training).

Calming Down (Audio) — This 12 minute audio will help people calm down and relax, particularly when they are experiencing anxiety. Type: mp3 (0915)

Coping With Your Panic Attacks-audio — This 12 minute audio is designed to help people when they feel that a panic attack is coming on. It uses a combination of relaxation and mindfulness techniques. Type: mp3

Guided Imagery Walk Through the Forest-Audio — This guided imagery audio can be used to teach relaxation skills as a way to cope with anxiety, depression, physical problems, emotional volatility, and stress related disorders. Running time: 8.5 minutes. Form Type: PDF & MP3

Progressive Muscle Relaxation — Progressive Muscle Relaxation: This tool includes a link to a 12-minute audio which can be used to guide clients through progressive muscle relaxation. It also includes a chart to help a person develop the habit of spending time each day practicing relaxation. File Type: PDF plus Audio. (0215)

Mindfulness -Just this Breath — This 7-minute mindfulness audio file is designed to help people experiencing emotional distress by providing them an opportunity focus on the present. The audio is courtesy of Dartmouth College Health services with a script made at Georgia Southern University Counseling Center. Editing by Martin Grant. Right click to download this MP3 file to your computer where it can be transferred to a mobile device. Type of File: Audio-MP3

Five-Finger Relaxation Audio — This six minute audio file guides listeners towards a state of relaxation and well-being by having them imagine four scenes from their past using visual, audio, and kinesthetic images. This technique was developed by Dr. David Cheek and recorded by Dartmouth College Health Services. It was edited by Martin Grant. Right click to open and play the file, then left click on the black screen if you wish to download the file. Type: MP3 (914) (BT)

Mindful Meditation Audio — This audio was produced by Dartmouth College Health Center, and can be used with clients as an introduction to the technique of Mindful Meditation. The background music is from “ERH” on the FreeSound Project. Editing by Martin Grant. Left click to listen to the recording and right click to download the MP3 file. Time: 31 minutes.

Panic Disorder Patient Brochure — Created by the Anxiety and Depression Association of America, this brochure differentiates normal anxiety from panic disorder, and gives basic information on treatment and finding help.

What You Need to Know About OCD — This brochure, produced by the International OCD Foundation, is a comprehensive overview of OCD covering common symptoms, facts about OCD, treatment options, how to choose a therapist and more. (0717)

Tips for Survivors of a Disaster or Other Traumatic Event: Managing Stress — Helpful tips on coping with a disaster or trauma. (PDF)

Tips for College Students: After a Disaster or Other Trauma — Helpful tips on coping with a disaster or trauma. (PDF)

Types of Medication for Depression & Anxiety — This chart summarizes common medications used for depression and anxiety. PDF

10 Facts You Should Know About Medication for Anxiety — The chart shows 10 important facts about medication for anxiety. (PDF Download)

Taking Care of Your Mental Health During the Pandemic-Workbook — This one-of-a-kind workbook features 22 worksheets specifically designed to address problems associated with COVID-19 Pandemic and 22 worksheets designed to foster resiliency skills which can last a lifetime. (0520)

The PTSD Workbook — This groundbreaking workbook provides over 50 worksheets and exercises to treat people who have experienced a mild to significant trauma. The workbook provides tools to handle symptoms like hallucinations, impulsivity, sexual dysfunction, derealization, and more. It goes on to help people develop the psychological skills to lead a joyful and fulfilling life. (PTSD, trauma, assignments, 1019)

The Panic Attack Workbook — The Panic Attack Workbook is a collection of 30 assignments to be used by clients in conjunction with therapy. The sections of the book teach skills in four areas, including: understanding panic attacks, learning to self-calm, tolerating anxiety and discomfort, replacing fears with rational thinking and working towards a permanent change. (anxiety, panic, homework, 0317)

How diet affects anxiety — This fact sheet describes how common additives in food can affect anxiety. PDF

Financial Info Form — Financial Info Form Test for 3 categories.

Family Communication Dice Game — This dice game can be printed on heavy stock paper and then assembled. It is a fun game designed to enhance family communication. The blank die makes it easy to customize the game for many purposes. Type: PDF (1014)

Show Your Feelings Role Play Games — Get people talking about their feelings with three “cut and tape” dice games. These games are fun to play and a great way to encourage kids, teens, or even adults to talk about their feelings. PDF

Addressing Anxiety About the Coronavirus — This fact sheet was prepared by the Univ of California at Berkeley to help people understand how to handle anxiety and fears regarding the coronavirus. (health anxiety, 0320)

Brochure on Social Anxiety — This brochure from the National Institute of Mental Health helps people distinguish between shyness and a diagnosis of Social Anxiety Disorder. It explains symptoms and treatment options. (0120)

Motivational Bookmarks — These bookmarks can be used to remind clients about the importance of self-encouragement. PDF

Tolerate Stress-Mini-Poster — This mini-post is a humorous reminder that life can be hard at times but we can learn to tolerate our difficulties. PDF (DBT, emotional intelligence, 0616)

Daily Gratitude — This mini-poster can be used to help remind people of the importance of gratitude in their lives. PDF

Coping with Face Mask Anxiety — This worksheet is designed to help people who find that wearing a face mask causing them stress and anxiety. It presents different ways to make wearing a mask more pleasant and urges them to face their fears by gradually wearing a mask more and more each day. (pandemic, COVID-19, anxiety, exposure therapy)

Limiting Your Exposure to News to Improve Your Mood — This worksheet is designed to help people understand how constantly watching news can influence their mood. The worksheet gives suggestions on how to break the habit of watching news and gives a chart to help people see how cutting down on news can made a difference in their lives. (anxiety, depression, pandemic, COVID-19, positive psychology, 0720)

Coping with Sleep Problems during the Pandemic — This worksheet is intended to help people understand the reasons they are having more sleep problems and teaches them a technique of focusing on their feelings during the day, rather than dwelling on them at night (sleep disorder, pandemic, COVID-19, mindfulness, 0720)

Finding Personal Meaning During the COVID-19 Pandemic — This worksheet is designed to help people find personal meaning and develop a more positive attitude while dealing with problems related to the COVID-19 pandemic. (0420)

Managing Uncertainty during the COVID-19 Pandemic — This worksheet is designed to give people practical ways to deal with the worry and depression caused by uncertainty associated with the COVID-19 Pandemic. It suggests that people look at how they have handled uncertainty in the past and how they can take steps everyday to feel more grounded. (corona virus, pandemic, 0420)

Curbing Overeating During the Pandemic — This worksheet is designed to help people with who are overeating as a reaction to the stress of the COVID-19 pandemic. It gives people practical ways to handle the temptation of using food to deal with their difficult emotions. (overeating, weight control, corona virus, 0420)

Staying Motivated while Sheltering In — This worksheet suggests ways that people can stay motivated and productive while sheltering at home. It provides charts to help people plan their day and to prioritize their tasks. (pandemic, corona virus, motivation, 0420)

Staying Connected to Others During the Pandemic — This worksheet suggests many ways that people can still stay connected to others during the coronavirus pandemic. It provides a chart for people to keep track of their social activities and asks people to reflect on how this is helping their mental health. (0420, depression, loneliness)

Protect Yourself From Anxiety Contagion (Spanish version) — This worksheet is designed to help people dealing with the coronavirus pandemic.It suggests ways to deal with anxiety and approach problems in a positive fashion. (SPANISH, 0420)

Maintaining a Sense of Humor to Deal with Stress — This worksheet is designed to help people maintain a sense of humor during stressful times. Humor has been shown to increase our ability to cope with stress and even improve our immune system. (resilience, coronavirus, pandemic, 0320)

Dealing with Anxiety Contagion During the Pandemic — This worksheet is designed to help people control their anxiety during the pandemic by limiting their exposure to news and social media as well as negative and over-looking anxious people. It encourages people to stay in close contact with positive and supportive people. (0320, coronavirus)

Protect Yourself from Anxiety Contagion During the Pandemic — This worksheet is designed to help people control their anxiety during the pandemic by limiting their exposure to news and social media as well as negative and over-looking anxious people. It encourages people to stay in close contact with positive and supportive people. (0320, virus)

Exercising at Home During the COVID-19 Pandemic — This worksheet gives people ways to exercise at home during the coronavirus pandemic. It suggests different apps and online tools people can try and asks them to track their exercise habits. (depression, anxiety, 0320)

Is the Corona Virus Triggering Other Mental Health Concerns — This worksheet is intended to help people determine if anxiety about the coronavirus is triggering other mental health problems. (general anxiety disorder, fear, 0320)

Observing and Accepting Your Emotions — This worksheet is designed to help people learn to observe and better understand their overwhelming emotions and the way they cope with them. (DBT, Emotional Regulation, 0320)

Measuring the Intensity of Your Emotions Against the Level of Threat — This worksheet is designed to help people assess their emotions and compare their reactions and behaviors. (DBT, distress tolerance, emotional intelligence, 0220)

Understanding What You Can Control In Your Life — This worksheet is designed to help feel understand what they can control in their lives and to develop a sense of self-efficacy. (DBT, depression, Bipolar Disorder, anxiety)

Are You Anxious About Being the Center of Attention? — This worksheet helps people identify the social situations that make them anxious and understand their anxiety symptoms. It also encourages them to consider their motivation to change. (social anxiety, 0120)

Understanding Your Boundaries — This worksheet is designed to help people understand boundary issues and learn strategies to feel more empowered by setting limits, being self-protective, and taking safe risks. (PTSD, trauma, 0120)

Improving Your Sleeping Habits for Better Health — This worksheet is designed to help people find strategies to have a better night’s sleep in order to improve their physical and mental health. (1219)

Using Visualization to Observe Thoughts & Feelings without Judgment — This worksheet is intended to help people use visualization to detach themselves from upsetting thoughts and feelings. (DBT, emotional regulation, 1219)

Using Distraction to Tolerate Difficult Emotions: The ACCEPT Technique — This worksheet can be used by people to help cope with overwhelming emotions. It describes the ACCEPTS method, a DBT technique, to help people experiment with various ways to distract themselves from upsetting and overwhelming emotions. (DBT, distress tolerance, emotions, 1119)

Rehearsing Values-Based Behavior — This worksheet teaches the importance of values and on basing goals and intentions on those values. It asks clients to identify their core values, think about goals and steps to live those values, and then rehearse them. (ACT, DBT, 1119)

Improving Emotional Regulation by Improving Your Health — This worksheet is designed to help people see the relationship between their lifestyle and physical health and their ability to regulate their emotions. (DBT, 1119, anxiety, depression)

Fighting Depression Score Card — This worksheet challenges depressed clients to do 10 things each day to fight their depression and to keep track of their behaviors and moods for a month. The suggested activities are known to increase mood elevating biochemicals in the brain. The activities will also help people with anxiety and other mental health problems (1019).

See the Big Picture — This worksheet is designed to help people regulate emotions by seeing the big picture rather than on just focusing on the negative aspects of a situation. The exercise is designed to help people evaluate problems accurately and objectively. (DBT, emotional regulation, 1019)

Practicing Radical Acceptance — This worksheet, derived from Dialectical Behavioral Therapy (DBT), is designed to help people accept the reality of difficult situations that cause overwhelming emotions. The technique asks people to stay in the present and be self-aware, rather than trying to avoid emotions, blame others, and so on. (grief, bi-polar, depression, addiction, 1019)

Mindful Meditation 101 — This worksheet introduces the concepts of formal and informal mindful meditation. (0719, essential, DBT)

Identifying the Social Situations that Cause You Anxiety — This worksheet is designed to help people with social anxiety see that they don't react to all situations the same way. It asks them to rate the intensity of their anxiety in different situations and also to examine how they cope with situations that cannot be avoided (0519)

Practicing Being Imperfect — This worksheet is designed to help people take more social risks. Many people with social anxiety dread that they will embarrass themselves in public. This worksheet asks them to choose three situations where they deliberately make a social mistake in order to see that others really don't care. (social anxiety, shyness, thought distortion, exposure therapy, 0520)

Tolerating Uncertainty in Social Situations — This worksheet is designed to help people with social anxiety learn tolerate the uncertainty of many social situations. The worksheet uses the technique of systematic exposure to help people gradually accept the fact that they can cope with or adapt to almost any situation. (social anxiety, 0519)

Regulating Emotions with Mandalas — This worksheet introduces people to the concept of Mandalas to manage their emotions. (Bi-polar, depression, anxiety, 0519)

DBT-Introduction to Emotional Regulation — This worksheet is designed to help people learn the DBT skills of identifying feelings, then observing and naming them as a way of helping to regulate emotions. (emotional regulation, depression, bi-polar disorder, 0419)

Own Your Thoughts (OCD) — This worksheet is designed to help people with obsessive thoughts understand the power they give to their thoughts, separate the interpretation of the thought from the thought itself, and reframe thoughts so that they are more realistic. (OCD, 0319, intrusive thoughts)

Are You Anxious About Job Interviews? — This worksheet is designed to help people identify anxiety symptoms associated with job interviews. (social anxiety, performance anxiety, 0319)

Mood Diary — This simple Mood Diary can help clients keep track of their predominant mood each day, what influenced their mood, and what they did in response to their mood. (0219, emotions, log)

Dealing with Frequent Nightmares — This worksheet is designed to help people with frequent nightmares learn the technique of positive imagery rehearsal. (sleep problems, 0219)

Probable or Possible? — This worksheet is designed to help people develop more realistic thinking about the probability of their worries really happening. (0219

Stretching-Out of Your Comfort Zone — This worksheet is designed to help motivate people to change by moving out of their comfort zone. It can be useful with a variety of problems, from addictions to anxiety disorders. (motivation, 0219)

Controlling Your Hair Pulling — This worksheet is designed to help people determine if hair-pulling is a serious problem. The worksheet also teaches a behavioral technique commonly used to treat this problem. (anxiety, trichotillomania, habits, 0219)

Are You Anxious About Dating? — This worksheet can be used with people who have social anxiety to help them overcome symptoms that may keep them from dating. The worksheet uses the principles of exposure therapy to help people address this problem. (0119)

Are You a Hoarder? — This worksheet is designed to help people determine if they have a problem with hoarding and to learn initial strategies for cutting back on their need to acquire and collect objects, (0119)

Using Opposite Action to Deal with Difficult Emotions — This worksheet is designed to teach people the DBT skill of “opposite action” where you practice the opposite behavior that you would normally use when dealing with powerful emotions. (emotional regulation, 0119)

Connecting Your Thoughts to Your Feelings — This worksheet asks people to track their thoughts and see how they are connected to their feelings. (0119)

Are You Anxious About Going Out on a Date? — This worksheet is designed to help people with social anxiety use exposure therapy to overcome their worries about going out on a date. (1218)

Exposure Therapy for People Anxious About Being the Center of Attention — This worksheet is designed to help people with social anxiety tolerate being the center of attention. It uses exposure therapy as a way for people to learn to face and overcome their fears. (1218)

Curbing Your Compulsive Behavior — This worksheet is designed to help people get control over the compulsive behavior that they normally use to decrease their anxiety. It asks them to slowly reduce the time that they spent on their compulsive behaviors reinforcing the sense that they have control of their compulsions if they choose to exert it. (OCD, 1218)

How Do You View Yourself? — This worksheet is designed to help people develop a positive self-image using 12 assignments including developing a kinder inner voice, understanding what you can control and what you can’t, avoiding comparing yourself to others, and more. (self-esteem, positive psychology, depression, anxiety, 1218)

Getting Control of Your Finances — Financial problems often contribute to psychological and interpersonal problems. This worksheet is designed help you identify the financial problems that are causing you stress and to develop a plan to address these problems. (depression, anxiety, addiction, 2018)

Increasing Your Self-Esteem — This worksheet is designed to help people identify ways to improve their self-image and reduce self-criticism. (self-esteem, positive psychology, depression, 1218)

Are You Oversensitive to Criticism? — This worksheet is designed to people identify situations where they are oversensitive to criticism and to develop strategies for countering that pattern. (social anxiety, shyness, criticism, 1218)

Understanding How Social Media Affects Your Social Anxiety — This worksheet is designed to help people understand how social media can affect their social anxiety. It asks people to keep track of the time they spend on social media and note the positive and negative effects it has on their real-life relationships. (1218)

Keeping A Worry Log — The first step to reducing your worrying is to understand this behavior better by identifying the kinds of things you worry about, what triggers them, and how much anxiety they cause you. This worksheet asks you to keep a record of you worries for a one-week period and determine if there are any patterns to your worries and your anxiety. (GAD, Generalized Anxiety Disorder, 1218)

Does Your Anxiety Make You Depressed? — This worksheet is designed to help people with anxiety disorders determine if they also need to seek treatment for depression. It explains the major symptoms of depression and links to an online screening for depression. It also asks people to keep track of how often they do activities that bring meaning to their lives and to assess the level of difficulty of this task as a possible indicator of depression. (GAD, Generalized Anxiety Disorder, 1118)

Does Your Worrying Hurt You? — This worksheet is designed to help people determine whether their anxiety is affecting their physical health. The worksheet asks people to identify their physical health problems, note the frequency that these problems occur, and rate how these problems are affected by their worrying and anxiety. People are also asked to think about how changes in their health habits might improve their overall well-being. (GAD, Generalized Anxiety Disorder, 1119)

Dealing Effectively with Authority Figures — This worksheet is designed to help people reflect on how they deal with authority figures. It asks people to consider how they have dealt with authority figures as far back as their childhood, and how they are dealing with authority figures in the present. The worksheet also suggests a number of simple assertive techniques. (social anxiety, passivity, shyness, relationships, 1118).

5 Steps to Deal with Intrusive Thoughts — This worksheet is designed to help people find a way to deal with recurring intrusive thoughts. It asks people to learn and practice a 5-step procedure of accepting rather than fighting their thoughts. (anxiety, GAD, OCD, 1118)

Reducing Your Self-Consciousness in Social Situations — This worksheet is designed to help people with social anxiety overcome their self-consciousness in social situations. It is designed to help people pay attention to what is happening around them rather than just on their inner experiences. (social anxiety, shyness, self-esteem, 1118)

Compassionate Reframing — This worksheet is designed to help people reframe their self-criticism and develop a more compassionate attitude towards themselves. People are asked to think about the critical words they use to describe themselves and to substitute their put-downs with more compassionate thoughts. (self-esteem, self-talk, self-image, 1018)

Tolerating Uncertainty — Most people simply accept uncertainty as a natural part of life, but people with anxiety disorders find it hard to accept uncertainty, particularly in certain situations. This worksheet is designed to help people tolerate uncertainty by using a five-step mindfulness technique that can help disengage from anxious thoughts and face uncertain situations without turning to others for help. (GAD, Generalized Anxiety Disorder, exposure, 1018

How Do Your Worries Affect Others — This worksheet is designed to help people see how their excessive worrying and anxiety is affecting those around them. It explains the different ways that excessive worry can affect friends, relatives, and co-workers, and includes an “Empathy Test” designed to help people see how others view them. (GAD, Generalized Anxiety Disorder, Social Anxiety, 1018)

Altering Your OCD Rituals — This worksheet is designed to hep people with OCD decrease their compulsive need for symmetry by changing their usual rituals. (1018, anxiety disorders)

Reducing Over-Stimulation to Focus on Yourself — This worksheet is designed to help people reduce stress in their lives by paying attention to how much time they spend emailing, using social media, and participating in listening and watching various media. (101518, mindfulness, anxiety)

Taking a Noticing Walk — This worksheet is designed to help people develop the practice of mindful walking. It directs people to become more aware in the present moment by taking a walk outside and noticing the environment using all of their senses. (mindfulness, walking meditation, 1018)

Measuring Your Distress in Social Situations — This worksheet is design to help people identify the 20 social situations that cause them the greatest anxiety and rate them using the SUDS scale (Subjective Units of Distress). (social anxiety, exposure therapy, 1018)

Identifying Your Fears in Social Situations — This worksheet is designed to help people identify their thoughts about the worst things that could happen in various social situations. The worksheet also asks people to think about other possible outcomes. (social anxiety, 1018)

Overcoming Your Fear of Blood and Needles — This worksheet teaches people the Applied Tension Technique which can be used to prevent a sudden drop in blood pressure which can cause fainting. The technique was developed for people with a fear of blood and injections and with practice can help overcome this phobia. (0918, simple phobias)

Are Your Worries Realistic? — This worksheet is designed to help people understand that the laws of probability, not their anxiety, will influence how people behave. The worksheet asks the user to identify one current worry and look at nine possible outcomes, some good and some bad, and then determine the probability for each outcome. (GAD, 0918)

Learning to Focus On Your World Rather Than Your Anxious Thoughts — This worksheet is designed to help people overcome their anxiety by practicing mindfulness, paying attention to their world through all five senses. (GAD, 0818, intrusive thoughts)

Fill Your Mind with Positive Thoughts to Reduce Your Anxiety — This worksheet asks people to choose from a list of topics and keep a journal of positive thoughts for two weeks. They are then asked to think about whether this activity helps them reduce their stress and/or anxiety. (GAD, 0818)

Using Visual Metaphors to Accept Your Worries and Distressing Thoughts — This worksheet is designed to help people accept their worries and other distressing thoughts. It may seem counter-intuitive, but therapists advise their clients not to try and stop their worrying or other intrusive thoughts, but rather to accept them while emotionally detaching from their content. This worksheet teaches people how to use visual metaphors to accomplish this. Four visual metaphors include: Don’t Struggle in Quicksand, Ignore Annoying Passengers in Your Car, Watching the Worry Train, and Clouds Floating By. (GAD, intrusive thoughts, anxiety, 0818)

Consider Pet Therapy — This worksheet can help people understand the mental health benefits of owning a pet or even being around pets. The worksheet will help them decide if owning a a pet is a commitment they want to make.

Responding and Not Reacting to Feelings — This worksheet is designed to help people respond to difficult situations in a positive way rather than mindlessly reacting in ways that might be self-destructive or destructive to others. (0718, anger control, addictions, impulsivity)

Your Greatest Success — Researchers tell us that it is easier to recall negative events than positive ones. This tendency can exacerbate psychological problems like anxiety and depression. This worksheet is designed to help you remember your important successes and how you achieved them. (positive psychology, values, self-esteem, 07116)

Does Your Worrying Help You — This worksheet is designed to help people determine how their worrying is affecting their lives. (anxiety, generalized anxiety disorder, GAD, 0718)

Taking a Noticing Walk — This exercise is intended to teach people the concept of mindfulness. It can help people see how easy it is to integrate mindfulness into their daily lives. (anxiety, depression, stress, 0518)

Understanding How Triggers Affect Your Anxiety — This worksheet is designed to help understand how anticipated events, physical sensations, thoughts and memories, can interconnect and trigger anxiety reactions. (GAD, 0318).

Developing Self-Compassion — This worksheet is designed to help people learn how to be more compassionate towards themselves. Readers are asked to imagine an infinitely compassionate imaginary friend and answer questions as if that friend were talking to them. (depression, anxiety, 0218)

Your Worries Are Just Thoughts — This worksheet is intended to help people understand and accept that the worries that trigger their anxieties are just thoughts. (0118, Generalized Anxiety Disorder)

Taking Control of Your Emotions After Sexual Harassment — This worksheet is intended to help people who have been sexually harassed learn that they can take back control over their emotions and heal from their experiences. Specific wellness activities are recommended and a rating scale is provided to assess the effectiveness of these techniques (PTSD, depression, anxiety, 1217)

Building A Support System When You Are Sexually Harassed — This worksheet is designed to help people who have been sexually harassed deal with their emotions by turning to others rather than seeking social isolation. (workplace, PTSD, 1213)

Give Up Seeking Reassurance — This worksheet is designed to help people understand that seeking constant reassurance for the things that they worry about only serves to make them worry more. It asks people to identify the people they turn to for reassurance and ask them not to participate in this cycle of worrying and anxiety. (GAD, 1017)

Embracing Your Worries with Humor — Avoiding worries typically just makes things worse. Instead, new therapies suggest that people embrace their worries and try to think about for an extended period of time. This worksheet provides a variety of ways that people can humorously focus on their worries rather than avoiding them. (GAD, desensitization, 0917)

Reducing Situational Stress — This worksheet is designed to help people identify their situational stress and determine how specific stresses can be reduced. (0817)

Building A Support System to Overcome Your Problems — This worksheet is designed to help people build a support system to not only address an immediate problem, but to enhance the quality of their lives. (depression, anxiety, social skills 0817)

Activities That Help Counteract Your Stress — This worksheet is designed to help people identify daily activities which can help reduce the effects of chronic stress (anxiety, wellness, prevention, 0817)

Developing the Habit of Gratitude — This worksheet is intended to help people see the many benefits of developing an attitude of gratitude. It gives specific instructions on helpful activities to maximize the benefits of this practice. (depression, anxiety, prevention, 0717)

Confronting Your Anxiety Provoking Thoughts — This worksheet is intended to help people confront rather than avoid the thoughts that cause them to be anxious. It presents a variety of activities to practice thinking these thoughts and a worksheet to keep track of their progress. (anxiety, GAD, 0717)

Motivating Yourself to Change — This worksheet asks people to consider how they can motivate themselves to change in therapy. The worksheet presents 10 different ways to change and asks people to rate them and pick three ideas which would be most helpful. (therapy homework, motivation, 0617)

Talking Back to the Thoughts That Make You Anxious — This worksheet is designed to help people talk back to the thoughts that cause them to be anxious and fearful. (anxiety, panic attacks, CBT, 0317)

Practicing Self-Calming and Self-Caring Techniques — This worksheet is designed to encourage people to practice both self-care and self-calming techniques on a daily basis. The worksheet lists types of techniques are effective in each category and includes a form to record the use of these techniques for 21 days (the time it takes to form a habit). (PTSD, depression, anxiety, eating disorders, 0217)

Practicing Getting Anxious — This worksheet is designed to help individuals practice exposure therapy including identifying irrational thinking, letting go of safety crutches, and tolerating uncomfortable physical sensations. (0117, anxiety disorders, panic disorders, fears and phobias)

What Are They Saying — This worksheet asks people to imagine what a person is thinking or saying by simply looking at his body language. (social skills, Asperger Syndrome, social anxiety, 1216)

Nothing Small About Small Talk — This worksheet is designed to help people with social anxiety practice simple conversational skills. The worksheet gives tips on how to handle social conversations and assignments to practice spontaneous conversations. (shyness, social anxiety, Asperger Syndrome, 2016)

Overcoming Setbacks — This worksheet is designed to help people anticipate how they will handle setbacks in overcoming their mental health problems. It asks people to think about the kinds of triggers that might cause a setback as well as the skills they have used before to handle problems. (anxiety, depression, symptoms, termination, 1216)

Building Your Support System to Overcome Anxiety — This worksheet is designed to help people create a support system. It asks people to think about friends, family, and acquaintances who can help with a problem, help with a task, support mistakes and bad habits, and more. (social skills, recovery, anxiety).

Anticipating Difficult Holiday Interactions — This worksheet is designed to help people deal with difficult interactions during a holiday event. The worksheet asks the user to think about what kind of difficult interactions are likely to occur and consider positive ways to respond. (holiday stress, communication, difficult people, 1116)

Getting More Sleep Can Help Reduce Anxiety — This worksheet is designed to help people see how sleep problems can contribute to anxiety disorders and other mental health problems. It includes a list of techniques to help people get more sleep as well as a sleep diary. (wellness, health, lifestyle, 1016)

Daily Mood Record for Overcoming Panic Attacks — This form is intended to be used by people trying to overcome recurring panic attacks. The form asks people to rate their average anxiety, depression, and worry about having panic attacks, each day. (CBT, panic disorder, 1016)

Confronting Body Discomfort Associated with Anxiety — This set of worksheets is designed to help people with anxiety learn to deal with their associated physical discomfort. Many times people have panic attacks because the physical reactions they experience trigger more and more fear. By having people practice actually causing this discomfort, they become desensitized to the fear that it caused. (panic attacks, exposure, interoceptive, 0916)

Being Aware (Mindful) of Your Distressing Thoughts — This worksheet is designed to help people tolerate distressing thoughts. It asks people to visualize several “disgusting” images and be aware of them without judgment. Then it asks people to visualize a situation that typically causes them anxiety and rate how well they are at being non-judgmental (mindful) over a period of seven days. (mindfulness, panic attacks, anxiety, 0916)

What are the odds? — This worksheet is designed to help individuals examine their irrational catastrophic thinking and their subsequent avoidant behavior. (Panic attacks, anxiety, CBT, 0916)

Stop Avoiding Situations That Make You Anxious — This worksheet is designed to help people identify and prioritize the situations or places that they currently avoid because they cause anxiety. (panic attacks, agoraphobia,CBT)

Learning to Accept Reality — Learning to accept reality is an important part of living in the present. Distorting reality can lead to depression, anxiety, disappointment in your relationships and more. This worksheet has three parts to help people understand how they distort memories from their past, events in the present, and thoughts about their future. PDF (DBT, CBT, Thought-Changing)

Building Body Acceptance — This tool was prepared by the Australian Center for Clinical Interventions and is intended to help people learn to challenge their faulty assumptions about their bodies. It will be helpful for many people who dwell on the imperfections of their body, but particularly those with Body Dysmorphia Disorder. (OCD, anxiety disorders, eating disorders, self-injury, 0716).

OCD Triggers and Rituals — This worksheet is designed to help people determine the things that trigger their obsessive thinking as well as the rituals they use to try and control their upsetting thoughts. (OCD, anxiety, exposure therapy, ERP, 0716)

Accepting Your Upsetting Thoughts — These two worksheets are designed to help people deal with obsessive thinking. The first worksheet asks people to write down and rate their upsetting thoughts. The second worksheet asks people to imagine their upsetting thoughts are on clouds, and to let them float away without reacting to them. (OCD, CBT, exposure therapy, anxiety, 0717).

Loving Kindness Meditation — This worksheet is designed to teach people the technique of Loving Kindness Meditation. Research suggests that this simple meditation can have a long term effect on people’s happiness. PDF (ACT, meditation, happiness, depression, 0616)

Compromising With Yourself — This worksheet is intended to help people make compromises rather than be stuck between two extreme positions. PDF (DBT, CBT, problem-solving)

Practicing Mindfulness — Research has shown that mindful meditation can have significant physical and mental health benefits, but only when it is practiced on a regular basis. This worksheet is designed to help people keep track of their sessions, what they experienced during the sessions, and the after-effects. PDF (mindfulness, ACT, DBT, 0416).

Take A Break From Stress — Take a vacation from stress and dedicate just one day to living “stress free.” Sometimes this is harder than you think! At the end of the day, think about how you were able to create stress-free time, and how you can apply this to your normal life. Stress is a normal part of life and learning to control and cope with stress is an important part of good mental health. PDF

Thinking in Full Color — This worksheet is designed to teach to avoid looking at their problems with absolute (black and white) thinking. Absolute thinking distorts reality and limits choices. People are asked to identify a problem, think of four “black and white statements” that pertain to that problem, and then change those thoughts to “full color.”

What Did You Learn in Grade School? — This worksheet asks people to think back to their years in grade school and the “life lessons” they learned. Answering the questions on this worksheet will likely bring up other thoughts and memories about what happened in these childhood years. (PDF 0115)

How Do Others See You? — The first part of this worksheet asks people to answer questions about themselves and then a second part can be used to ask the same questions to others. The worksheet is intended to help people see if their perception of themselves is very different than how others see them (PDF, 1215)

Mindful Meditation-Letting Your Worries Go — This worksheet encourages people to be mindful of their worries and fears while relaxing with a coloring activity. The process of coloring seems to have a soothing effect on many people and may stimulate biochemical in the brain which help control emotions. PDF (mindfulness, anxiety, 1115)

Handling Your Stress Buttons — This worksheet is designed to help people identify the things that cause them stress and develop strategies to reduce each stressor. PDF (1115)

Just Scribble — This worksheet can be used for two purposes: to help people relax when anxious or stressed and to help people think about their feelings. PDF (1116, relaxation, insight)

Just 3 Words — This worksheet is designed to help people gain insight into their values and how they incorporate them into their daily lives. PDF (1112, ACT)

Write a Letter to Your Panic Attack — This worksheet can help people see that Panic Attacks are not inevitable. The exercise asks people to write a letter to their Panic Attack, helping them see that “they are not the problem, the Panic Attacks are the problem.” PDF (Narrative Therapy, 1015)

Be Aware of Your Strengths — This worksheet is designed to help people see how their character strengths can be important in seeing solutions to daily problems. PDF (ACT, 1015)

Take A Step Toward Something That Scares You — This form can help people see that they don’t have to avoid the things that scare them. The best way to conquer a fear is to approach it in small steps. Form Type: PDF (Anxiety, Quick, 0915)

The Miracle Question — This worksheet asks people to think about how their lives would change if a miracle happened and their most pressing problems no longer existed. This exercise can be the start of a conversation to help people see ways to live without being overwhelmed by problems. PDF. (Solution Focused Therapy, quick, 0915)

Create A Mandala — This simple art therapy exercise can help people get in touch with the feelings and can be used with clients to start a conversation about their self-image. Many therapists use this activity as part of a healing process. (Art Therapy, quick, 0815)

Be A Superhero — This worksheet encourages people to think about the super powers they would like to have and how they would use them. (Art Therapy, Quick, 0815)

Write A Letter To Your Problem — This Narrative Therapy technique is designed to help people externalize a specific problem and motivate them to develop new behaviors to help overcome it. (Narrative Therapy, Quick, 0815)

Write Down Your Most Powerful Dream — This worksheet asks people to write down a powerful dream from the past. It also asks them to think about how the dream affected them. Form Type: PDF (Quick, NLP, Emotional Intelligence, 0815)

Imagining Your Best Possible Self — This writing assignment can encourage optimism and positive thinking. Form Type: PDF (0815, Narrative Therapy, Quick)

Take A Break — This worksheet encourages people to take a day off from their stress and dedicate that one day to relaxing. Form Type: PDF (Quick, Solution Focused)

Do Something Different — This simple behavior assignment can help people who feel they are stuck in unhealthy patterns. Form Type: PDF (0815, quick assignment)

Scribble Your Feelings — This simple assignment can help people get in touch with their feelings. PDF (0815, art therapy)

Understanding Your Emotions When You Are Upset — This worksheet is designed to help people understand their emotions when they are upset and learn positive coping techniques to handle difficult emotions. Form Type: PDF (0715)

Creating A Personal Mission Statement — This worksheet is designed to help people clarify their purpose in life. The worksheet includes a serious of questions to help people develop a meaningful personal mission statement in just a few sentences. Form Type: PDF (0715)

Coping Cards — These Coping Cards can be used by people who want to replace negative behaviors with positive ones. A useful technique to help in breaking negative habits. Form Type: PDF (CBT, 0615)

Asking for What You Want & Need — This worksheet is designed to help people think about how assertive they are when they ask for something. Form Type: PDF (DBT, 0615)

Becoming More Assertive — This worksheet is designed to help people think about the skills they need to acquire to become more assertive. Form Type: PDF (DBT, 0615)

Understanding the Messages You Received As A Child — This worksheet is designed to help people examine the explicit and implicit messages they received as children and how these messages affect their self-image and self-efficacy. Type: PDF (0415)

Tracking Your Fears & Worries — This worksheet asks people to rate the intensity of their fears and worries as well the intensity of their urge to avoid what is causing their anxiety. Form Type: PDF (0415, CBT)

The Cost of Avoiding Difficult Feelings — Some people spend a lifetime trying to avoid the things that cause upsetting thoughts, feelings, sensations, or memories. This can help them manage their symptoms, but it can simultaneously lead to a very restricted and unhappy life. This worksheet is designed to help people identify the things that upset them, think about the things they do to avoid being upset, and think about what life would be like if they could overcome their symptoms. This worksheet can be used as a prelude to Mindfulness and other techniques that help people accept and overcome their symptomatic behaviors. (CBT, DBT, 0415).

Tolerating Upsetting Thoughts & Feelings — This worksheet helps people deal with difficult thoughts and feelings by having them focus on their core values rather than rely on self-destructive symptoms. There are two forms to complete, one to help people identify their core values and another to help them determine how much time they spend in activities that reflect these values. Form Type: PDF (0415-ACT)

Creating An Emotional Emergency Kit — Some people are prone to becoming overwhelmed by their emotions. Usually caused by specific triggers, their intolerable level of emotions may then lead to symptoms, such as panic, alcohol or substance abuse, self-injury, or depression. This worksheet is designed to help people develop a set of positive coping techniques that can help them tolerate difficult emotions and refrain from self-defeating behaviors. (0315)

Practicing Exposure Therapy — This worksheet is designed to be used by individuals practicing exposure therapy to alleviate symptoms of fear and anxiety. It should be used in conjunction with the Exposure Hierarchy Worksheet. Form Type: PDF (0315)

Talking About Your Emotions Helps You Manage Your Anxiety — This worksheet is designed to help people identify their moods during the day and talk about their feelings to someone else. Copies should be made, and the worksheet should be used for a minimum of seven days. Type: PDF (0315)

Looking At the BIg Picture — This worksheet is designed to help people put their problems into perspective. The worksheet takes an art therapy approach, asking people to draw their small problems in little frames and the important things in their lives in the big frame. This worksheet can be a good opening to introduce a discussion about values. Type: PDF (0215)

Controlling Anxiety With A Worry Script — This worksheet is designed to desensitize people to their upsetting thoughts by having them write these thoughts down in vivid detail for a two week period. File Type: PDF (0115)

Preventing and Managing Relapses — This worksheet will assist clients in developing an awareness of when they are at risk for a relapse and how to appropriately respond. Form Type: PDF (121614)

The Grounding Technique — Grounding techniques are often recommended for clients who feel overwhelmed by their thoughts and feelings. This pdf includes a worksheet to help clients practice this technique and a link to a video demonstration of the technique. File Type: PDF (1214)

Cognitive Distortions & Your Body Image — This worksheet is designed to help clients corrected distorted thinking about their bodies. The worksheet provides several examples of common distorted thoughts people have about their bodies and gives them examples of corrected responses. Form Type: PDF (1214)

Preventing and Managing Lapses in Overcoming Your Anxiety — This worksheet will assist clients develop an awareness of when they are at risk for a lapse in their progress by identifying early warning signs (triggers and symptoms) and how to appropriately respond. Type of File: PDF

Deep Breathing for Stress Relief — This worksheet describes the four basic steps of relaxing through deep breathing. The worksheet links to a 13-minute exercise for clients to practice deep breathing, led by Dr. Lillian Cheung, of the Harvard School of Public Health. Type: PDF

Your Perceptions About Yourself — This worksheet asks clients to think about themselves objectively, based on the facts in their lives rather than on a subjective interpretation of their experiences. This exercise is derived from Acceptance and Commitment Therapy (ACT). Type: PDF (1114)

Accepting Unpleasant Experiences — This worksheet, derived from Acceptance & Commitment Therapy (ACT), is designed to help people accept unpleasant internal experiences, and not use them as an excuse to avoid life-affirming situations. Type: PDF (1114)

If the Problem Were A TV Show — This worksheet is a Narrative Therapy technique which can be used to help clients get more perspective on their presenting problem and see that they have the power to change their “life story" Type: PDF (1114)

The Tree of LIfe — This exercise is designed to help clients communicate positive aspects about their lives. The technique is derived from Narrative Therapy. Type: PDF (1114) Type: PDF

Life Goals Worksheet — This worksheet is designed to help individuals identify goals in seven broad areas: Health, Financial, Professional, Relationships, Enjoyment, Personal Growth and Community/Spiritual. Type: PDF (1014)

Getting What You Want From Therapy — This worksheet is designed to help clients identify the goal(s) they have for therapy. The second part of the worksheet can be filled out with the therapist to determine the actions needed to attain this goal. Type: PDF (1014)

Achieving Your Goals One Step At A Time — This worksheet is designed to help individuals break down a main goal into specific achievable steps. Type: PDF (1014)

Learning To Self-Soothe — This worksheet is designed to help individuals learn emotional regulation skills. The worksheet asks people to identify activities they can do to calm their emotions and then rate the success of each technique. (DBT)

Practicing Assertive Communication — This worksheet helps clients to identify a conflict, describe it in nonjudgmental terms, explain how the other person's behavior has affected them, and ask for a specific response. File Type:PDF

How Do You Deal With Conflicts? — This short questionnaire gives clients the opportunity to identify their behaviors and attitudes as assertive, aggressive, passive, or passive-aggressive, and provides some information about conflict strategies. File Type: PDF

Exposure Hierarchy Worksheet — This worksheet will help people create a hierarchy of feared situations according to their SUDS (Subjective Units of Distress Scale) rating. It is intended for use with the Practicing Exposure Therapy Worksheet. PDF

Recording Dysfunctional Thoughts — This form can be used to by clients to record and change dysfunctional thoughts and to see how these thoughts affect their moods. PDF

Solving Problems With Reverse Brainstorming — This form can be used to help clients who are “stuck” in a particular situation and can’t seem to find any appropriate solution to a problem or challenge. It can be used with individuals, but any kind of brainstorming is generally most productive in a group situation.PDF

Scheduling Time For Your Obsessive Thoughts — This form can be used to help clients who have distressing reoccurring thoughts. The technique involves having clients deal with daily intrusive thoughts by “scheduling” them for a specific time, and using the technique of mindfulness to better deal with them. PDF

Acts of Kindness Lead to Happiness — This form can be used to help clients who have mild to moderate depression. The form can also be used for clients who are not clinically depressed but who are seeking a happier and more fulfilling life. (PDF)

Knowing Your Positive Qualities — This worksheet will help clients with depression, anxiety, or self-esteem issues identify their positive qualities. PDF

Controlling your Checking Behavior — This form is designed for people with anxiety disorders to keep track of their checking behaviors for one week. Form Type: PDF

Breaking A Problem or Task Into Small Steps — This worksheet will help people who having a difficult time solving a problem or are procrastinating about a particular task. Form Type: PDF

Recording and Changing Pessimistic Thoughts — This worksheet can be used to help people understand how pessimistic thinking is affecting their mental health. It is designed to record and change faulty thinking in a single day. PDF

Describing Your Panic Attack — This assessment form can be used to obtain information about a persons subjective experience of his/her panic attacks.

Panic Attack Journal — This worksheet can be used for people to keep track of the details of their panic attacks.

Finding People With Common Interests — This worksheet is designed to help people expand their social system by finding people in common interest groups. PDF

Identifying Your Support System — This worksheet is designed to help people identify a support system of individuals they can contact in times of emotional distress. PDF

Controlling Your Moods — This worksheet is designed to help people see that they can influence their moods, positively or negatively, through their activities. Form Type: PDF

Emotions Below The Tip of The Iceberg — This worksheet is designed to help people identify emotions that they hide from others. Form Type: PDF

Anxiety All Or Nothing — This worksheet helps people learn that all or nothing thinking can contribute to problems with anxiety. (Form Type: PDF)

Unhelpful Ways to Cope with Panic Attacks — This worksheet is intended to help people identify things they are doing that actually prolong their problems with panic attacks. PDF

Symptoms of Social Anxiety — This worksheet is intended to help people identify the symptoms and feeling associated with social anxiety.PDF

Symptoms & Side Effects of Anti-Depressants — This worksheet is designed to help people record the symptoms and side-effects of anti-depressant medication. PDF

Practicing Mindfulness — This worksheet is designed to help people become familiar with the technique of mindfulness. PDF

Overcoming Insomnia — This worksheet is designed to help people overcome insomnia and get more sleep. PDF

Getting Motivated — This worksheet is designed to help people motivate themselves to accomplish a task or address a problem. PDF

Anxiety Triggers — This worksheet is designed to help identify the things that trigger their anxiety. (Form Type: PDF)

Understanding Your Anxiety — This worksheet helps people talk about their anxiety symptoms. PDF

Starting A Conversation — This worksheet teaches how to start a conversation by asking appropriate questions. PDF

Confronting Problems With Creative Thinking — This worksheet is designed to help people see alternatives to patterns of negative thinking. Form Type: PDF

Recording Automatic Thoughts — This worksheet can be used to record dysfunctional automatic thoughts and rational responses. (View & Print)

When Do You Worry — This worksheet will help people rate their worries at four times during the day (morning, afternoon, evening, and bedtime).Form Type:PDF

Being Mindful of Your Anxiety — This worksheet introduces the practice of Mindful Meditation as a technique to deal with anxiety. (Form Type: PDF)

Things That Cause You Stress — This worksheet is designed to help people identify things that cause stress and how these can be changed. PDF