Tag: adult worksheet

A free, printable CBT resource to help individuals recognise and challenge extreme thought patterns.

Build a more consistent self-care routine with a printable weekly planner that turns good intentions into small, planned actions. The example focuses on sleeping better, with prompts across the week…

Use it in a therapy session, support meeting or at home to plan a small enjoyable activity or manageable task, then rate depression, pleasure and achievement before and after. The…

Support for stepping back from an intense anxious or self-critical thought is provided through a simple CBT-style writing exercise. The sheet helps people name the hot thought and then gather…

In a CBT session, psychoeducation group or quiet moment at home, this printable bipolar information sheet can help adults notice how thoughts shape feelings. It explains the difference between thoughts…

In a therapy session or at home after a difficult mood shift, this thought diary gives adults working on bipolar disorder a structured way to record the trigger, automatic thoughts,…

Use it in therapy sessions, coaching, study support or self-help planning to map how avoidance starts, what keeps it going, and what can interrupt it. The sheet compares the procrastination…

The problem definition table gives a practical starting point for naming an issue clearly, spotting what keeps it going, and setting realistic goals before jumping into solutions. The PDF then…

A calmer way to notice difficult thoughts is offered through a simple leaves on a stream exercise, helping people practise stepping back from worries, self-critical thoughts or mental noise without…

A printable journal page helps people collect clear evidence of their positive qualities, both from past experiences and ordinary daily actions. It is suited to self-esteem work with adults, older…

Adults living with bipolar disorder, and clinicians supporting them, may find this printable mood monitoring PDF useful for tracking daily mood changes, depressive symptoms, manic or hypomanic signs, sleep-related changes…

In everyday anxiety work, negative predictions are often the thoughts that keep avoidance and safety behaviours going. A printable CBT handout like this can support reflection, discussion and between-session practice…

The downward arrow exercise helps people trace anxious social thoughts back to deeper core beliefs, such as feeling unlikeable, inadequate or likely to be rejected. It is a practical CBT-style…

A simple printable plan gives people a place to turn sleep goals into seven clear actions they can actually follow. It is useful for anyone working on a sleep routine,…

When someone is trying to work out why they are not sleeping consistently, a simple sleep hygiene checklist can make the patterns easier to see. The exercise helps adults, older…

A printable self-care goal planner can help turn wellbeing check-ins into small, manageable actions across sleep, relaxation, movement, food, drinks, smoking, alcohol, digital habits and social time. The blank goal-setting…

Planning meals, rest, water and small wellbeing actions across a busy week can get missed when life feels full or low in structure. A one-page weekly self-care planner gives adults,…

Evidence testing is the main skill in this CBT handout, helping people pause, check the facts, and question automatic thoughts before accepting them as true. This challenging unhelpful thinking styles…

A quick printable set of simple mood-boosting ideas can make low-energy days feel easier to navigate. The sheet offers small self-care activities for adults, students, clients and anyone wanting gentle…

Use this printable accepting uncertainty PDF in anxiety therapy sessions, self-help work or reflective journalling to explore how needing certainty can keep worry going. It is suited to adults experiencing…

In everyday reflective practice, having a worked example can make it easier to talk through unhelpful thinking styles, automatic negative thoughts and the small steps involved in challenging them. This…

Diaphragmatic breathing is set out as a simple, practical calming skill for moments when anxiety, shallow breathing or rapid breathing start to build. The sheet explains how to use belly…

When someone believes their inner critic is the only way to stay motivated, this module helps them pause and test that assumption. It focuses on common barriers to self-compassion, especially…

Clearer decision-making around change is supported by a simple CBT costs and benefits exercise that helps people weigh short-term discomfort against longer-term gains. It is a printable change worksheet for…

Gain a clearer way to spot the rigid rules, shoulds, musts and assumptions that keep perfectionism going. The handout explains how unrealistic standards develop, how they affect self-worth, and how…

Build clearer, calmer conversations by practising the difference between submissive, assertive and aggressive communication. The exercise is designed for adults who want a printable CBT communication skills worksheet for setting…

Activity planning is at the centre of this simple printable form, with ideas grouped into enjoyable activities, everyday routine activities and necessary tasks. It can help people spot practical options…

When someone is being hard on themselves after a mistake, this printable kindness prompt gives them a quick way to pause and change their self-talk. It is a simple mental…

The “Creating the Ultimate Compassionate Image” exercise helps adults develop a personal mental image that represents warmth, wisdom, acceptance and support. Building-Self-Compassion—04—Compassionate-Imagery is a practical self-compassion PDF for people using…

When low mood makes even simple activities feel pointless, having a printable behavioural activation worksheet can help turn limited energy into a more practical plan. The page explains “behavioural antidepressants”…