319 Best Free Psychology Tools, Worksheets and Exercises
319 free, evidence-based worksheets, exercises, and printables. Fill them in right here, download a clean PDF to keep or bring to a session, and nothing you write ever leaves your device.
ACT 8
ACT Values Worksheet →
Clarify what matters most across the key life domains and set a compass for action.
Leaves on a Stream →
A guided defusion meditation: place each thought on a leaf and let it drift past.
ACT Worksheets →
Clinician-reviewed ACT worksheets: values, defusion, the observing self, and committed action.
Cognitive Defusion (ACT) →
ACT techniques to unhook from sticky thoughts: name the story, thank your mind, sing it.
ACT Worksheets Library →
The full set of ACT tools: values, defusion, the observing self, and committed action.
Passengers on the Bus →
The classic ACT metaphor: keep driving toward your values while noisy thoughts ride along.
Values Bullseye Worksheet →
Rate how aligned your life is with your values across four domains, then plan a step.
The Observing Self →
Practice noticing thoughts and feelings, then choose how to respond to them.
Anger 8
Anger Management Worksheet →
A step-by-step worksheet to understand an anger episode and plan a calmer response.
The Anger Iceberg →
See the hidden feelings under anger: hurt, fear, shame, and more.
Anger Thermometer →
A 0 to 10 anger scale with body cues, thoughts, behaviors and a coping step at each level.
Anger Coping Skills →
In-the-moment and long-term skills to cool anger and lower your reactivity.
How to Stop Being Angry →
What calms anger and what feeds it, plus a plan for your triggers, time-out, rewrite and repair.
The Anger Cycle →
Map the five phases of anger and learn where you can step in to break the loop.
Anger Warning Signs Worksheet →
Map your personal early warning signs so you can act before anger boils over.
Anger Log →
Log each anger episode to reveal triggers, patterns, and what helps.
Anxiety 25
Rumination →
What rumination is, why it is not problem-solving, and how to interrupt the loop.
Fear of Death (Thanatophobia) →
The fear of death explained: why it spikes, what keeps it going, and what actually helps.
How to Stop a Panic Attack →
What to do during a panic attack, why it passes, and a four-week plan you can fill in.
Systematic Desensitization →
Wolpe's three-step method: relaxation training, a fear hierarchy, graded pairing. Worksheet included.
What Is Worry? →
What worry is, why it keeps going, how it differs from anxiety and rumination, and what helps.
How to Stop Anxiety →
The honest plan: what you avoid, a first exposure step, a daily tool, sleep and caffeine rules.
How to Stop Intrusive Thoughts →
Map one intrusive thought, the neutralizing you do, and a first step toward letting it be there.
Anxiety Coping Skills →
Fourteen anxiety coping skills sorted by target: body, attention, thought, behavior. Printable.
Anxiety Worksheets →
The full set of anxiety tools: the anxiety cycle, worry tools, fear ladders, and exposure planners.
How to Stop Worrying →
Set a worry window, sort each worry as solvable or hypothetical, and run one uncertainty experiment.
ERP for OCD →
What exposure and response prevention is, why it works, and how to prepare for it with a therapist.
Habituation (Psychology) →
The anxiety habituation curve, why avoidance maintains fear, and how exposure undoes it.
How to Stop Stuttering →
Why an SLP is the specialist, how anxiety and avoidance build up around stuttering, and a plan.
Circle of Control Worksheet →
Sort worries into in, out of, or partly within your control, then focus on the actions you can take.
Fear Ladder (Exposure Hierarchy) →
List feared situations, rate each 0-100 (SUDs), and rank them into a step-by-step ladder.
Anxiety Triggers Worksheet →
Identify your triggers and early warning signs, then build a coping plan that fits.
The Anxiety Cycle →
See how trigger, thought, body symptoms, and avoidance loop and keep anxiety alive.
Performance Anxiety →
Reframe the nerves, check the catastrophe, and build a pre-performance routine. Tool and PDF.
Exposure Hierarchy Builder →
Plan graded exposures and log SUDs before and after each to track real progress.
Panic Attack Coping Skills →
In-the-moment skills for a panic attack, why fighting the sensations backfires, and a free PDF card.
Decatastrophizing Worksheet →
Walk a what-if down from the worst case to the most likely, then ask: could I cope?
Worry Decision Tree →
Sort any worry into solvable or hypothetical, then take the matching action.
Scheduled Worry Time →
Postpone worries to a set daily slot, then review and act on them on purpose.
Interoceptive Exposure Worksheet →
Record feared body sensations, predictions, distress, and learning during clinician-guided practice.
Imaginal Exposure →
What imaginal exposure is, how scripts and SUDS ratings work, and a sheet for planning one.
CBT 36
How to Stop Overthinking →
Why thought-stopping backfires, and a plan using worry time, defusion, and action instead.
Cognitive Restructuring →
The core CBT technique: catch a thought, test the evidence, build a balanced alternative.
Socratic Questioning →
The six kinds of Socratic question, with examples, and a worksheet to work through a belief.
Cognitive Distortions Checklist →
The common unhelpful thinking styles, each with a plain definition and example.
How to Stop Ruminating →
A plan for rumination: the topic, a why-to-how rewrite, an interrupt and an activation step.
REBT (Rational Emotive Behavior Therapy) →
Albert Ellis's ABCDE model: find the demand behind a feeling, dispute it, build a belief you can hold.
CBT Worksheets →
The full set of CBT worksheets: thought records, restructuring, core beliefs, and more.
Cognitive Reframing →
Cognitive reframing in one move: a worksheet for finding a frame that fits the facts better.
Overgeneralization →
The thinking error that turns one event into an always or never rule, with a catch-and-answer sheet.
Dichotomous Thinking →
Spot all-or-nothing thoughts and use the CBT continuum technique to find the honest middle ground.
Cognitive Distortions and Thinking Errors →
The cognitive distortions reference: the unhelpful thinking styles, defined with examples.
Thought Stopping Techniques →
What thought stopping is, why suppressing a thought makes it rebound, and what works instead.
Thought Record (CBT) →
A CBT worksheet for examining upsetting thoughts, weighing evidence, and choosing a balanced response.
The Cognitive Triangle →
How thoughts, feelings, and behaviors connect, with definitions and a worked example.
Core Beliefs Worksheet →
Identify a deep belief about yourself, weigh the evidence, and build a more balanced one.
Emotional Reasoning →
I feel it, therefore it is true. What emotional reasoning is, and a feeling vs fact sheet.
How to Stop Negative Thoughts →
Why pushing thoughts away backfires, the three moves that work, and a plan for your loudest thought.
ABC Model Worksheet →
Separate an event, your beliefs, and your reactions, then practice a more flexible response.
Positive Self-Talk Worksheet →
Swap harsh inner-critic statements for realistic, supportive self-talk you can believe.
Challenging Negative Thoughts →
Examine the evidence for a distressing thought and write a balanced, believable response.
Problem-Solving Worksheet →
Define, brainstorm, evaluate, choose, plan, review: a structured path out of feeling stuck.
Unified Protocol →
Barlow's transdiagnostic CBT: the eight modules, the evidence, and a three-component emotion sheet.
Downward Arrow Technique →
Follow 'if that were true, what would it mean?' down to the core belief underneath.
Personalization (Cognitive Distortion) →
Taking responsibility for what you did not cause. Examples and a responsibility split sheet.
Mind Reading (Cognitive Distortion) →
Assuming you know what others think: the mind reading distortion, with an assumption-test sheet.
CBT Case Formulation (5 Ps) →
Map a problem with the 5 Ps: presenting, predisposing, precipitating, perpetuating, protective.
Mental Filter (Selective Abstraction) →
One negative detail colors the whole picture: the mental filter, with a whole-picture sheet.
Vicious Flower Maintenance Diagram →
Map a central fear and the maintaining behaviors that feed it, petal by petal.
Fortune Telling (Cognitive Distortion) →
Predicting the worst and believing it: fortune telling, with a predicted versus actual log.
Should Statements →
Shoulds aimed at yourself make guilt, at others resentment. Examples and a rewrite sheet.
Discounting the Positive →
Good news rejected as not counting: the yes but distortion, with a credit-where-due sheet.
Labeling (Cognitive Distortion) →
One behavior becomes a whole identity. Labeling examples and a label-to-behavior sheet.
Magnification and Minimization →
Burns's binocular trick: flaws blown up, strengths shrunk, and the fair-measure exercise.
CBT Continuum Worksheet →
Use behavioral anchors on a 0-100 line to examine all-or-nothing judgments.
Positive Data Log Worksheet →
Keep dated observations and their meaning for one selected, balanced belief.
Responsibility Pie Chart Worksheet →
Map contributing factors to a setback and compare your share with your initial self-blame estimate.
Clinical documentation 11
PHQ-9 PDF →
Print the nine-question PHQ-9, with the response options, the scoring key and what each range means.
GAD-7 PDF →
Print the seven-question GAD-7, with the response options, the scoring key and what each range means.
Mental Status Exam (MSE) →
Document the full MSE: appearance, mood, affect, thought, cognition, and more.
Therapeutic Communication Techniques →
The named therapeutic communication techniques with examples, plus the non-therapeutic blocks to avoid.
Treatment Plan Template →
Build a goal-driven treatment plan with measurable objectives and matched interventions.
Intake / Biopsychosocial Assessment Template →
Run a thorough biopsychosocial intake: history, risk, and clinical formulation.
Case Conceptualization Template →
Organize your clinical thinking into a working hypothesis that guides treatment.
PCL-5 PDF →
Print the twenty-item PCL-5, with response options, cluster scoring and what the total means.
ACE Questionnaire PDF →
Print the ten ACE questions, with the scoring, what the number counts and what it cannot tell you.
Group Therapy Activities →
Twenty group therapy activities by purpose, each with time, materials and a debrief question.
GDS-15 PDF →
Print the fifteen-question GDS-15, with the reverse-scored items, the cutoffs and what they mean.
Crisis & safety 4
Suicide Safety Plan →
A Stanley-Brown safety plan: warning signs, coping, people, professionals, and crisis lines.
Personal Wellness and Crisis Plan →
A personal plan: daily habits that keep you well, triggers, early warning signs, and crisis wishes.
Coping with Self-Harm Urges →
A compassionate plan for self-harm urges: delay, alternatives, and people to reach out to.
Warning Signs Worksheet →
Identify your early warning signs of a crisis and plan what to do when you notice them.
DBT 20
Emotion Regulation →
Gross's five points of emotion regulation plus the DBT skills, with a worksheet for one feeling.
Wise Mind →
The three DBT states of mind, and an exercise to find wise mind on a real decision.
DBT Worksheets →
The full set of DBT worksheets across all four skill modules, free to fill in and download.
Self-Soothing →
The DBT self-soothe skill, one sense at a time, with a planner for building your own kit.
DBT Skills Library →
The full set of DBT skills: TIPP, ACCEPTS, wise mind, opposite action, and more.
Radical Acceptance Worksheet →
Stop fighting a painful reality you cannot change, and turn the mind toward acceptance.
Opposite Action Worksheet →
Change an emotion that does not fit the facts by doing the opposite of what it urges.
Interpersonal Effectiveness →
The DBT module for asking, refusing and handling conflict: DEAR MAN, GIVE and FAST.
DEAR MAN (DBT Skill) →
Plan a clear request or refusal with DEAR MAN, then rehearse how to stay focused and negotiate.
GIVE Skill (DBT) →
Gentle, Interested, Validate, Easy manner: plan a hard conversation that leaves the relationship intact.
TIPP Skills →
Temperature, intense exercise, paced breathing, and muscle relaxation for crisis-level distress.
ACCEPTS (DBT Distraction Skill) →
Build a personal ACCEPTS plan: seven DBT distraction strategies for surviving a painful moment.
DBT Diary Card →
Track daily emotions, urges, and DBT skills used to spot patterns over time.
Pros and Cons Worksheet (DBT) →
Weigh acting on a crisis urge against resisting it, across all four quadrants.
DBT Distress Tolerance (TIPP) →
Crisis survival skills including TIPP, STOP, and self-soothing to ride out an emotional crisis safely.
Check the Facts Worksheet →
Separate facts from interpretations and check whether your emotion fits the situation.
FAST Skill (DBT) →
Fair, no Apologies, Stick to values, Truthful: say the hard thing without trading away self-respect.
Behavior Chain Analysis Worksheet →
Trace a problem behavior step by step: vulnerability, prompting event, links, behavior, consequences, re
Cope Ahead Plan →
Anticipate a difficult situation and rehearse coping with it before it happens.
Validation Practice Worksheet for Adults →
Practice six ways to validate an adult’s experience without agreeing with every claim.
Emotions & feelings 11
Feelings Wheel (Free Printable PDF) →
Name what you feel with an adult feelings wheel and free labeled and blank printables.
List of Emotions & Feelings →
Find feeling words by emotion family, then print the PDF for journaling or conversations.
Feelings Chart →
Common feelings with short, plain descriptions, friendly for both kids and adults.
How to Stop Crying →
Physical moves that buy you a few minutes, plus why you cry easily and where to let it out.
Emotion Faces Chart →
Named facial expressions for common feelings, with the cues that show on a face.
Feelings Thermometer →
Rate emotion intensity 0-10 and plan what each level looks like and how to cope.
Emotions Iceberg →
The surface emotion you show often hides softer, deeper feelings underneath.
Emotional Awareness Exercise →
A guided exercise for noticing, naming and understanding feelings, the first step of emotion regulation.
Identifying Emotions Worksheet →
Walk from situation to body sensations to the named emotion and the need beneath.
Emotion Cards →
Printable cards, one feeling each, for naming, matching, and sorting emotions.
Plutchik's Wheel of Emotions →
Plutchik's eight primary emotions, their opposites, intensities and blends, described in full.
Family & systems 1
Goals & motivation 10
Goal Setting →
Clarify a goal, connect it to your why, plan around obstacles, and pick a first step.
Ikigai Worksheet →
The four-circle ikigai worksheet, the everyday Japanese version, and where the diagram came from.
How to Stop Procrastinating →
Procrastination is mood repair, not bad planning. Build a five-minute start and an if-then plan.
Wheel of Life →
Rate satisfaction across eight life areas to see your balance and where to focus.
SMART Goals Worksheet →
Sharpen a goal against five criteria: Specific, Measurable, Achievable, Relevant, Time-bound.
Reality Therapy →
Glasser's reality therapy: the five needs, total behavior, the WDEP questions, and a planning sheet.
How to Stop Being Lazy →
Laziness is a label, not a cause. What is usually under it, and a plan that starts with action.
Motivation & Confidence Ruler →
Rate importance and confidence for a change, then explore your reasons in your own words.
Best Possible Self Exercise →
Write about your best realistic future to boost optimism and clarify what you want.
Solution-Focused Therapy Techniques →
The miracle question, scaling, exceptions, coping questions and first-session task in one guided tool.
Grief & loss 7
The Stages of Grief →
Denial, anger, bargaining, depression, acceptance: explained, with the caveat that grief is not linear.
Grief & Loss Worksheets →
A gentle library of grief tools: stages, a goodbye letter, continuing bonds, mourning tasks, and rituals
Grief Cycle Diagram →
A printable diagram showing grief as overlapping waves, not a one-way line.
Goodbye Letter →
An unsent goodbye letter for grief, endings and recovery, written in five guided sections.
Grief Rituals & Ceremonies →
Ideas for memorials, anniversaries, and personal rituals to honor a loss.
Tasks of Mourning Worksheet →
Work gently through Worden's four tasks: accept, process, adjust, and stay connected.
Life Review Therapy →
Structured life review: questions by life stage, how to run it, and what the meta-analyses found.
Habits & behavior change 12
How to Stop Binge Eating →
Why restriction drives binges, plus a regular-eating schedule and a plan for urges.
How to Stop Masturbating →
A habit-change plan: the function, the cues, an urge move, a replacement, and a lapse rule.
How to Stop Maladaptive Daydreaming →
Map the triggers, the hours, a scheduled window and a replacement for immersive daydreaming.
How to Stop Biting Nails →
The nail biting plan: awareness, a competing response, cue control, one supporter, a review.
How to Stop Doomscrolling →
The loop behind the scroll, the friction that works, and a plan with a news window you fill in.
How to Stop Lying →
Why people lie, how habitual lying differs from pathological, and a plan for practicing honesty.
How to Stop Pulling Hair →
The hair pulling plan: pulling times, barriers, a competing response, an urge plan, a review.
How to Stop Spending Money →
Why impulse buying happens, the friction rules that work, and a worksheet for your own plan.
If-Then Plan (Implementation Intentions) →
Plan in advance with if-then statements to turn intentions into action.
Building Habits Worksheet →
Design a habit using cue, routine, and reward, then make it easy and obvious to stick.
How to Stop Picking Skin →
The skin picking plan: picking times, barriers, a competing response, an aftercare rule, a review.
Behavior Tracking Sheet →
Log antecedent, behavior and consequence for a week to see what sets a behavior off and keeps it going.
Mindfulness & meditation 8
Mindfulness Exercises Library →
A printable library of mindfulness exercises, from a one-minute pause to a full body scan.
Visualization Techniques →
Guided imagery explained, with process versus outcome rehearsal and a scripted practice.
Mindfulness-Based Stress Reduction (MBSR) →
The MBSR curriculum week by week, the four practices, the evidence, and the honest caveats.
Mindfulness Meditation Exercise →
A guided sitting meditation to anchor attention in the breath and body, with a reflection.
Mindful Walking →
Walking meditation as taught in MBSR, with a ten-minute practice worksheet and a PDF.
Mindful Breathing Exercise →
Use the breath as an anchor for attention: a short, guided practice with a reflection.
RAIN Mindfulness Technique →
Recognize, Allow, Investigate, Nurture: a four-step practice for working with hard emotions.
Decentering →
Decentering: seeing a thought as a passing mental event, not a fact. One cue makes it practical.
Mood 6
Interpersonal Therapy (IPT) →
IPT for depression: the four problem areas, the interpersonal inventory, and what the trials show.
Mood Tracker →
Log mood, sleep and energy daily to see patterns and triggers over weeks, not days.
How to Stop Being Depressed →
The honest answer, the small steps that help while you get treatment, and a plan to fill in.
Coping Skills for Depression →
Evidence-based coping skills for depression: act, think, connect, and care for yourself.
Behavioral Activation Planner →
Choose meaningful activities, build a manageable activity ladder, and review what helps you follow throu
The Cycle of Depression →
How low mood, withdrawal, and inactivity feed each other, and where to break the loop.
Parenting 24
Coping Skills for Kids →
Coping skills for kids by age: body, senses, feelings and thinking, for the adult who teaches them.
Behavior Chart (Kids) →
Build a custom kids' behavior chart: pick the behaviors, days, and rewards, then print.
Journal Prompts for Kids →
Sixty journal prompts for children by age and purpose, for the parent or teacher who offers them.
Emotional Regulation Activities for Kids →
Printable activities for naming feelings, practicing calming skills, and helping kids ask for support.
Feelings Wheel for Kids →
Six core feelings and their shades for young children, and how an adult uses them: point, do not quiz.
Calm-Down Corner Cards →
Printable cards and a guide for a cozy calm-down corner where kids settle big feelings.
Gratitude Activities for Kids →
Twelve gratitude activities for kids, matched to age, with a script for the adult leading them.
Mindfulness Activities for Kids →
Five short, playful mindfulness exercises to lead with a child, with age bands and realistic timings.
DBT for Teens (DBT-A) →
What DBT-A involves, who it helps, what the trials show, and what parents should ask a program.
Coping Skills for Teens →
For parents and clinicians: how teenagers actually cope, and how to offer a skill without lecturing.
Art Therapy for Teens →
Credentialed art therapy vs art at home for adolescents, with three directives a parent can offer.
Journal Prompts for Teens →
Forty-nine journal prompts for teens by theme, with guidance for the adult offering them.
Parenting Worksheets →
Clinician-reviewed printables for behavior, big feelings, and calmer family routines.
Therapy Worksheets for Kids and Teens →
Kids and teens tools for the adult who uses them: coping, CBT, DBT, feelings, worry, anger.
Anger Management for Kids →
A parent's guide: the anger thermometer, a calm-down plan agreed in advance, co-regulation and repair.
Belly Breathing for Kids →
Teach a child belly breathing with a toy, bubbles or finger tracing, plus a script to read aloud.
CBT for Kids →
How CBT is adapted for children, what a course looks like, and the parent's role. A printable guide.
Emotion Faces for Kids →
The six basic emotion faces described in plain words, and how to use them as a prompt, not a test.
Progressive Muscle Relaxation for Kids →
A read-aloud squeeze-and-release script for children, with lemons, turtles and spaghetti, plus cautions.
Calm Down Strategies for Kids →
A menu of calming strategies by sense and setting, and a calm-down plan made before it is needed.
Social Skills Activities for Kids →
Games, role plays and social stories grouped by the skill they build, for parents and clinicians.
Self-Esteem Activities for Kids →
Self-esteem activities for kids that build worth: effort feedback, mastery, contribution, strengths.
Worry Activities for Kids →
Worry monster, worry box, worry time, the reassurance trap and a brave-steps ladder, for the adult.
LEGO Therapy →
The roles, rules and setup for LEGO therapy groups, plus what the randomized trial actually found.
Positive psychology 9
Savoring →
Take one good moment, pick a savoring strategy, practice for two minutes, and rate what changed.
Gratitude Journal →
Record specific moments you appreciate and review them in a free printable gratitude journal.
Art Therapy Activities →
Simple art prompts for expressing feelings and easing stress, with no artistic skill needed.
Benefits of Journaling →
What journaling does and does not do, by type, with honest effect sizes and a 7-day plan.
List of Strengths →
All 24 VIA character strengths under six virtues, each with a plain-language definition.
Positive Psychology Worksheets →
The full set of positive psychology tools: strengths, gratitude, savoring, growth mindset, and more.
Three Good Things Exercise →
Log three things that went well each night, and why, to train your attention toward the good.
Gratitude Jar →
Collect small gratitude notes over time, then revisit them when you need a lift.
Writing Therapy →
Expressive writing, journal therapy and letter writing: the four-day protocol and the real effect sizes.
Psychology basics 24
Positive Traits List →
Sixty positive personal traits in five groups, each with a meaning and a behavior that shows it.
Defense Mechanisms →
Every defense mechanism, grouped from mature to severe, with plain definitions and everyday examples.
Internal Family Systems (IFS) →
Managers, firefighters, exiles and Self, the 6 Fs, and a printable parts map to fill in.
Client-Centered Therapy →
Rogers's client-centered therapy: the six conditions, the three core ones, and what the evidence shows.
Transference and Countertransference →
Transference and countertransference: what they are, how therapists use them, and a noticing sheet.
Music Therapy Activities →
What music therapy is, what the evidence supports, and ten self-directed activities to try at home.
Mentalization-Based Therapy (MBT) →
MBT: what mentalizing is, the prementalizing modes, what sessions involve, and the BPD evidence.
Existential Therapy →
Yalom's four givens, what existential sessions involve, the evidence, and a reflection sheet.
Logotherapy →
Frankl's logotherapy: the will to meaning, three paths to meaning, and what the evidence shows.
Sandtray Therapy →
How sandtray therapy works, where it came from, what the evidence shows, plus a clinician sheet.
Emotion-Focused Therapy →
Greenberg's experiential EFT and Johnson's attachment-based EFT, separated and explained, with a PDF.
Psychodrama →
Moreno's action method: the five instruments, role reversal and doubling, and the honest evidence.
What Are Schemas? →
Early maladaptive schemas: what they are, examples, how they form, and how to change them.
Gestalt Therapy Techniques →
The main gestalt therapy techniques, the theory behind them, the evidence, and an exercise.
Drama Therapy →
What drama therapy is, the main approaches, the evidence, and three activities for adults.
Empty Chair Technique →
Speak to an empty chair as if someone sat there, then switch. The Gestalt and EFT exercise, guided.
Cognitive Remediation Therapy →
What cognitive remediation therapy trains, what the meta-analyses found, plus a strategies sheet.
Narrative Therapy Techniques →
Externalizing, unique outcomes, re-authoring, the tree of life and outsider witnesses, explained.
Transpersonal Therapy →
Transpersonal therapy explained: the fourth force, its three main approaches, and the honest evidence.
Psychodynamic Therapy Techniques →
Psychodynamic therapy techniques: the seven features, transference work, the CCRT, and the evidence.
Adlerian Therapy →
Adlerian therapy: social interest, lifestyle, early recollections, the four phases, and the evidence.
Maslow's Hierarchy of Needs Worksheet →
Rate all five of Maslow's levels, name what is thin, pick one step. Plus the pyramid's real history.
Humanistic Therapy Techniques →
Humanistic therapy techniques: the third force, its four approaches, focusing, and the evidence.
Types of Therapy →
Every major therapy approach in one place: what it does, who it suits, and what the evidence supports.
Relationships 11
Setting Boundaries (Quick Guide) →
Four quick steps: where, with whom, the boundary, and the script to say it.
Healthy Boundaries →
Identify your limits, plan a clear script, and prepare for pushback.
Assertive Communication Worksheet →
Tell passive, aggressive, and assertive apart, then build a clear assertive response.
Four Horsemen Worksheet (Gottman) →
Identify criticism, contempt, defensiveness, and stonewalling, and learn the antidote to each.
Fair Fighting Rules →
Ground rules to keep conflict from turning destructive: stay on topic, no contempt, time-outs.
Couples Communication Worksheet →
Talk through a hard topic with soft start-up, I-statements, and reflective listening.
Rebuilding Trust Worksheet →
Begin repairing trust after a breach: own the harm, understand impact, rebuild.
Relationship Check-In Worksheet →
A weekly couples ritual: appreciate, raise concerns gently, and reconnect.
DESC Assertiveness Script →
Build an assertive request step by step: Describe, Express, Specify, Consequences.
Assertiveness Bill of Rights →
The personal rights behind healthy assertiveness, and the beliefs each one corrects.
Appreciation & Admiration Exercise →
Strengthen fondness by naming what you value and admire in your partner.
Relationships & communication 18
Conflict Resolution →
The five conflict styles, the skills that help, and a worksheet to work a disagreement through.
Questions to Ask Your Boyfriend →
110 questions to ask your boyfriend, from light and fun to the hard ones, free to print.
Conversation Starters →
130 conversation starters by setting: new people, work, dinners, dates, deep talks, groups.
Questions to Ask Your Girlfriend →
110 questions to ask your girlfriend, from light and fun to the ones that take some courage.
Questions to Get to Know Someone →
120 questions to get to know someone, from easy openers to the closer ground.
Guilt Tripping →
What guilt tripping sounds like, why it works, and scripts for holding your answer without a fight.
Deep Questions to Ask →
120 deep questions to ask, grouped by theme, with how to ask them and when to stop.
How to Say No →
Decline clearly and kindly: the assertive middle ground, the broken record, and a script for your no.
How to Stop Thinking About Someone →
Set a contact rule, strip the cues, pick a redirect, and give the thinking a window of its own.
Social Skills Worksheets →
Conversation skills, reading social cues, and making and keeping friends.
Active Listening →
Active listening practice: attend, reflect content and feeling, clarify, summarize before replying.
Healthy vs Unhealthy Relationships →
Green flags, red flags, and the signs that tell a healthy relationship from an unhealthy one.
Communication Styles →
Passive, aggressive, passive-aggressive, and assertive: how each one sounds and lands.
Perspective Taking →
Map a conflict from the other side, name your assumption, and write the question worth asking.
Cycle of Abuse →
The four phases of the abuse cycle and the power and control wheel, with support resources.
I-Statements Worksheet →
Rewrite blaming you-statements into clear I-statements: I feel X when Y because Z.
How to Stop Being Jealous →
What drives jealousy, the checking habits that feed it, and a plan you fill in and keep.
Affection Styles Chart →
The five affection styles with concrete examples of how to meet each one.
Risk & safety 1
Self-esteem & self-compassion 19
Compassion-Focused Therapy (CFT) →
Gilbert's CFT: the three emotion systems, compassionate mind training, the evidence and three practices.
Loving-Kindness Meditation →
A guided metta script: send warm wishes to yourself and outward, then reflect.
Journaling Prompts →
A free printable PDF of mental health journal prompts, from anxiety to gratitude.
Positive Affirmations Worksheet →
Build realistic, believable affirmations rooted in your strengths and values.
Self-Care Wheel →
Audit six areas of self-care, see which has gone quiet, and plan one small change. Fillable, with PDF.
How to Stop Comparing Yourself to Others →
Why comparison is automatic, what feeds change, and a worksheet for building your own scoreboard.
Mental Strength →
The four trainable habits behind mental strength, plus a one-situation pressure worksheet.
Self-Esteem Worksheet →
Strengths inventory, self-critical thought reframes, and kinder self-talk.
Self-Compassion Exercises →
Guided prompts in self-kindness, common humanity, and mindfulness, from Neff's research.
How to Stop People Pleasing →
Pick one small no, write the script, plan for the guilt wave, and review what actually happened.
How to Stop Self-Sabotaging →
Name the pattern, find the moment just before it, choose the alternative act, plan the discomfort.
Body Image Worksheet →
Challenge appearance thoughts, practice body gratitude, and build media literacy.
How to Stop Caring What People Think →
Check the spotlight, find your values reason, pick one small exposure, and review what happened.
Self-Compassion Break →
Neff's three-step in-the-moment practice with ready phrases for hard moments.
Self-Forgiveness Worksheet →
Acknowledge, take responsibility, make amends, and release self-blame.
How to Stop Feeling Guilty →
Separate guilt that fits from guilt that does not, then repair what you owe and release the rest.
Self-Esteem Journal →
Log daily wins, strengths used, and kindnesses to build a fairer self-view.
How to Deal With Shame →
Shame versus guilt, the four exits people take, and a worksheet for one specific shame moment.
How to Stop Apologizing So Much →
Catch the reflex sorry, swap the phrase, hold the pause, and keep real apologies for real repair.
Sleep 4
How to Stop Nightmares →
Build an imagery rehearsal script for a recurring nightmare, plus sleep rules and a review.
Sleep Diary →
Track bedtime, wake time, hours, awakenings, and quality to spot real sleep patterns.
Sleep Hygiene Checklist →
Check your habits against sleep hygiene basics and build a short personalized plan.
Sleep Restriction Worksheet →
Use sleep diary averages to discuss a CBT-I sleep window and daytime safety with your clinician.
Stress & relaxation 16
Grounding Techniques →
Twelve grounding exercises, including 5-4-3-2-1, to return to the present during anxiety or panic.
EFT Tapping →
Run one round of EFT tapping on paper: the issue, the setup phrase, nine points, before and after.
Polyvagal Exercises →
Name which nervous system state you are in, try one exercise, and rate what actually changed.
4-7-8 Breathing →
Inhale 4, hold 7, exhale 8: a calming breath often used to wind down for sleep.
Breathwork →
The breathwork techniques that have actually been studied, plus a five-minute practice log.
Stress Management Worksheet →
Identify your stressors, sort by control, and build a practical action plan.
Box Breathing →
Practice square breathing with guided counts, comfort tips, and a calm check-in.
Coping Skills Library →
A categorized menu of healthy coping skills for anxiety, anger, sadness, and overwhelm.
Progressive Muscle Relaxation →
Tense and release each muscle group in turn to let go of held-in tension.
Body Scan Meditation →
Move attention slowly through the body, noticing sensation without judgment.
Deep Breathing Exercise →
Practice gentle, slower breathing and record how you feel afterward.
Feldenkrais Method →
Moshe Feldenkrais's movement education: the two formats, the real evidence, and a short lying lesson.
Fight or Flight Response →
The stress response explained: sympathetic activation, symptoms, and how to calm it down.
How to Stop Grinding Teeth (Bruxism) →
The bruxism plan: dentist first, then clenching awareness, a cue word and an evening wind-down.
Relaxation Techniques →
An overview of the main relaxation skills: PMR, breathing, imagery, and grounding.
Stress Diary →
Log stressors, intensity, body signs, and what helped to spot your patterns.
Substance use & recovery 14
Motivational Interviewing →
The OARS skills, the four processes, change talk versus sustain talk, and the traps to avoid.
How to Stop Drinking →
Pick cutting back or quitting, clear the safety check, and build a first-week plan you can keep.
How to Stop Gambling →
Block the access, hand over the money, plan for the urges, and set up a realistic first month.
How to Stop Smoking →
A quit plan you fill in: quit date, triggers, urge script, medical step, support, first two weeks.
Addiction Recovery Worksheets →
Stages of change, triggers, cravings, relapse prevention, and more, all free and private.
Relapse Prevention Plan Worksheet →
Map triggers, warning signs, coping skills, support, and an emergency plan.
Stages of Change Worksheet →
Locate yourself in the stages of change and name a realistic next step.
Urge Surfing Worksheet →
Ride a craving like a wave and watch it rise, peak, and fall.
Coping with Cravings Worksheet →
Build a delay, distract, and cope toolkit for the moment a craving hits.
Decisional Balance Worksheet →
Weigh the real pros and cons of using versus changing, side by side.
Harm Reduction Plan Worksheet →
Set safer-use goals and reduce risk at any stage, no abstinence required.
HALT Check-In →
Check Hungry, Angry, Lonely, Tired, the four states that quietly drive cravings.
Drink/Drug Refusal Skills →
Practical, judgment-free ways to say no and handle social pressure.
How to Stop Watching Porn →
A change plan for porn use: devices and cues, urge moves, replacements, lapses and partners.
Trauma & PTSD 12
EMDR Therapy →
EMDR therapy: the eight phases, what a session feels like, the evidence, and a preparation sheet.
Brainspotting →
Brainspotting: eye positions, dual attunement, how it differs from EMDR, and a thin evidence base.
Somatic Exercises →
Body-based exercises used in somatic therapy, with a body map you fill in and download.
Somatic Experiencing →
Levine's body-based trauma therapy: felt sense, titration, pendulation, and the honest evidence.
Inner Child Work →
A guided inner child exercise: notice the younger feeling, name the need, and answer it as an adult.
How to Stop Dissociating →
Why dissociation happens, grounding that works in the moment, and a plan you can fill in.
PTSD Worksheets Library →
The full set of trauma and PTSD worksheets: triggers, flashbacks, grounding, and more.
Window of Tolerance →
Hyper- and hypo-arousal explained, plus how to map your own signs and return to calm.
Trauma Triggers Worksheet →
Identify your trauma triggers, the warning signs they bring, and a coping plan for each.
Flashback Coping Plan →
Build a personal, ready-to-use plan for grounding yourself through a flashback.
Safe Place Imagery Script →
Create a vivid mental safe place to return to when you feel anxious or overwhelmed.
Trauma Timeline Worksheet →
Gently map significant life events over time to see patterns. Best done with a therapist.
Cite this source
Psychology.com. (2026, November 6). 319 Best Free Psychology Tools, Worksheets and Exercises. Psychology.com. https://psychology.com/tools/