Stress, Anxiety, Anger, and Relaxation Worksheets & Tips

An innerhealthstudio.com, find a collection of Stress, Anxiety, Anger, and Relaxation Worksheets & Tips. You'll have to cut and paste to make them printable, but then, are you still using paper...?

DBT Skills Workbook

This DBT workbook may come in handy (especially for therapists): Dialectical Behavior Therapy Skills, 101 Mindfulness Exercises and Other Fun Activities for Children and Adolescents shortens and simplifies handouts from the Linehan original and adds new ones--for kids of all ages.

Mental Health Worksheets

Posted at OSCAR (the Open Source Clinical Application Resource), here's a folder full of Mental Health Worksheets, including a CBT Thought Log, pages on insomnia and sleep hygiene, stress management... More there and in other folders on the site.

Speech-Language Pathology Worksheets

From slpath.com, here's a collection of free (and not) Speech-Language Pathology Worksheets.

Anxiety Workbook

From unesco.org (the UN Education, Scientific, and Cultural Organization, that is), a 64-page Anxiety Workbook called "Help for Anxious People: Literacy and Life Skills." The first several of pages are blank...but after that, typing galore.

Mind Body Syndrome Worksheet

From UnlearnYourPain.com (Dr. Howard Schubiner's site), here's a seven-page Mind Body Syndrome Worksheet designed to help determine if your aches and pain may have their origins in stress and emotion. Schubiner calls this Mind Body Syndrome (MBS)--others use Tension Myoneural Syndrome (TMS), Distraction Pain Syndrome, and Stress Illness. Different, but the same.

Generalized Anxiety and Mindfulness Info and Worksheets

At the Centre for Clinical Interventions--home of a huge number of great, free workbooks--here's a page of Generalized Anxiety and Mindfulness Info and Worksheets. Simple, helpful.

The Dialectical Behavior Therapy Workbook

Google Books has the first sections of many workbooks posted and ready for your workbooking. One example, The Dialectical Behavior Therapy Skills Workbook, by McKay, Wood, and Brantley. There are a full 139 pages posted, including lots of worksheets, lots of reading. After 139 pages, you'll know for certain whether you want to buy the book. You may not even need it anymore.

Job Strengths Worksheets

From the University of Houston Career Center (www.bauer.uh.edu), here's a four page Job Strengths Worksheet. Identify strengths, skills, favorite activities...and your ideal job.

Here's another--a one-page Worksheet for Identifying Interests, Values, and Strengths from Cornell. And yet another--an Identifying Your Strengths Worksheet--from Florida Gulf Coast U.

Co-Parenting Workbook

From http://www.togetherwecan.fcs.msue.msu.edu (Michigan State's Together We Can program), here's a six module Co-Parenting Workbook.

"For Dummies" (For Free)

At wiley.com, first chapters of many titles in their "For Dummies" series are posted as pdfs and await your perusal. Excerpts don't get to the worksheet parts of the books (if they have any), but...

• Depression for Dummies (Chapter 1)
• Borderline Personality for Dummies (Chapter 1)
• Postpartum Depression for Dummies (Chapter 1)
• Cognitive Behavioural Therapy for Dummies (Chapter 1)

More titles on the site.

Cognitive Distortions & Depression Mood Chart

These have appeared elsewhere on the site, but...uploaded them again, so posting them again: the Cognitive Distortions according to CBT, by way of David Burns's Feeling Good Handbook.

And here's a Tought Log how-to (at mindtools.com--please let me know if you know of a better one). Which Cognitive Distortion best describes each of your automatic thoughts...?

While on the topic, here's a Daily Mood Chart for Depression from psychology4change.com--a log and a sheet of instructions.

ABCD Thought Log

Posted at willbaum.com (my private practice site), here's the ABCD Thought Log being used at the monthly free CBT clinic now underway in L.A. (ABCD = Activiting Event, Belief, Consequence, Dispute.)

Values Worksheet

From ucsd.edu, here's a two-page Values Worksheet. A list of values to consider as core values, then some questions--intended for internship completers, but adjustable to your situation--about your values and goals.

Anger Management Worksheets

At scotens.org, a 19-page collection of Anger Management Worksheets from the book Anger Management - A Practical Guide. Includes checklists, logs, tips, and etc.

Positive Discipline Workbook

From extension.missouri.edu, here's a 15-page workbook about using positive discipline, called Building Strong Families. Explores parenting styles, the difference between discipline and punishment, and age-appropriate discipline. The book book (pictured below) is here.

Parenting from the Inside Out

Not worksheets, not really a workbook, Parenting from the Inside Out by Daniel Siegel and Mary Hartzell is a book book which encourages sorting through your life experience--especially your childhood--to better understand how you're reacting and responding as a parent. Each chapter has a series of guided journaling questions to help the process along, workbook style...and so the mention here.

Stress Management Worksheets

From Penn State (istudy.psu.edu), a group of Stress Management Worksheets--signs of stress, a stress diary, prioritizing and strategizing... Other modules, including "Active Listening" and "Conflict Management," are here.

Guildford Press Workbooks

At guilford.com, links to dozens of sample chapters and free worksheets. The site also links to Google previews--makes for good, time-consuming browsing.

Too much clicking? Here's a link straight to The Anti-Anxiety Workbook. Note: If you're shopping, all of the above are usually less expensive through Amazon and the TW Bookstore.

Restructuring Frustrations Worksheet

From joyful-relationships.com, here's an Imago-therapy based, four-page Restructuring Frustrations Worksheet (apparently meant to accompany the online Couples Workstation). The full scoop on Imago therapy is in Harville Hendrix's book, Getting the Love You Want.

Update: An alternative to the now-defunct link is here.

"Treatments That Work" Worksheets

A big collection of CBT worksheets await you at Oxford University Press's Treatments That Work Downloadable Tools page. Lots of topics covered: hoarding, gambling, anxiety, social anxiety, ADHD, and on from there. For some you need the books they come from, but not all. Here's the set for Fears & Phobias:

Avoidance and Coping Strategies

Bodily Sensations Worksheet

Changing Phobic Thinking

Exposure Hierarchy

Phobic Encounter Record

Thought Record

Series favorites are posted at the Therapy Worksheets Bookstore--browse away...

Emotional Wellness Assessment Worksheets

From conflictmanagementinc.com, another set of assessments (useful for therapists): depression, anxiety, trauma, and alcoholism:

I Feel Sad and Blue

I Feel Worried and Anxious

I Had Trauma in My Childhood

I Think I Might Drink Too Much

Next step? Getting help.

Anger Assessment Worksheets

From conflictmanagementinc.com, here are a pair of quick Anger Assessment Worksheets:

Do I Have an Anger Problem?

What is Abuse?

If you find anger problems or that you're in an abusive relationship, be sure to get help.

Merit Badge Worksheets

Life skills development awaits you at usscouts.org via their collection of Merit Badge Worksheets. Report your progress on everything from First Aid to Family Life, Public Speaking to Wilderness Survival. And...begin.

Child Trauma Worksheets

From the National Child Trauma Stress Network, here's a long page of pdfs--infosheets, worksheets, and other--regarding childhood trauma.

Military Mental Health Screening

From militarymentalhealth.org, here's an online assessment tool for members of the armed services. For soldiers wrestling with depression, anxiety, trauma, alcoholism, and the like, this is designed to help navigate the way to more clarity about what's going on and to suggested help.

Family Communication Worksheet

From bhs-pto.org, here's a single-page Family Communication Worksheet--a grid to help "clarify your own values and expectations for your teenage children, and to what extent you have communicated your expectations to your child."

Emotional Intelligence Training Course

From Jeanne Segal, PhD, here's a six-part, online, pdf-plus-video Emotional Intelligence Training Course. Not exactly a worksheet, but...related. Looks to be free (though you may end up being persuaded to buy something--the book?--at the end). Let us know how it goes.

Overcoming Perfectionism Workbook

From CCI, another muti-module workbook, "Perfectionism in Perspective."

From the site: The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life.

Generalized Anxiety Disorder Workbook

From the Centre for Clinical Interventions: Mastering Your Worries (aka What? Me Worry?!?), another multi-module workbook about how anxiety works and how to unwork it.

Coping with Social Anxiety

From the Centre for Clinical Interventions in Western Australia, here's a multi-module social anxiety coping workbook, "Shy No Longer." Lot of other great stuff on the site--I'll post/repost it all soon.

Anger Worksheet

From attorneygeneral.delaware.gov, here's a 14-page Anger Worksheet. Asks about a fight you are having or have had, then continues with CBT-based questions about thinking, feeling, and physical responses while angry. Looks good.

Introduction to Anxiety Worksheet

From www2.hud.ac.uk (the University of Huddersfield), here's a nice, 18-page Introduction to Anxiety info and worksheet pack, explaining anxiety in CBT terms, then offering several worksheets about stress, coping, time management, and such. All rounded out by a quiz--were you paying attention?

The entire self-help pack is linked here.

Spiritual Self-Schema (3-S) Program

TW reader/subscriber Kate recommends the free Spiritual Self-Schema (3-S) Program posted at yale.edu. It looks to be a cognitive therapy and Buddhism-based series of worksheets and questionnaires, plus some guided imagery, designed for chronic illness and addiction, but applicable to other problems. Commit to action; log it; repeat. Thanks, Kate!

A Mindfulness-Based Stress Reduction Workbook

Recommended: A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein. Explains mindfulness and helps you put it into practice with lots of worksheets, logs, and a disc full of mindfulness mp3s. Good stuff. Check out a sample chapter and mp3 at the book's site, mbsrworkbook.com.

Unlearn Your Pain

New from Mind-Body MD, Howard Schubiner:  Unlearn Your Pain.  The workbook uses various approaches, including mindfulness meditation and guided journaling, to help reverse difficult-to-treat chronic pain by getting at its underlying causes in stress and intense emotion. The workbook distills Schubiner's online Mind Body Program--more explanation on the site.

TMS Questionnaire

From mindbodymedicine.com (David Schechter, MD) here's a ten-item TMS Questionnaire. The questions help Dr. Schechter diagnose whether or not patients' symptoms are due to Tension Myoneural Syndrome (TMS) (sometimes called "Mind-Body Syndrome" or "Stress Illness").

What is TMS? Very simply: When there's no medical explanation for chronic pain or other related symptoms, emotional factors may be at root. Dr. Schechter's more detailed explanation is on his site.

Sex on TV Worksheet

From etr.org, here's a two-page Sex on TV Worksheet--subtitle "Teens and Parents Talk." Stuck for ice-breakers in the family? The worksheet asks a family to watch a teen TV show together, then run through suggested questions about the sexual messages contained in the show, in commercials, etc. Have fun.

"The Work" Worksheets

From thework.com ("The Work of Byron Katie," that is), here's a collection of CBT-esque worksheets, recommended by Therapy Worksheets super-reader/recommender, Julianne. Thanks again, Julianne!

» Instructions for Doing The Work

» Judge-Your-Neighbor Worksheet

» Judge-Your-Body Worksheet

» Little Book

» One-Belief-At-A-Time Worksheet

» One-Belief-At-A-Time Worksheet-Optional Format

» Emotions & Reactions List

» Universal Beliefs

» Yellow Card Template

More ACT Worksheets

A page of free resources from thehappinesstrap.com includes generous excerpts from several books by Russ Harris, MD (The Happiness Trap, ACT Made Simple, ACT with Love) and various worksheets related to the books.  This is Acceptance and Commitment Therapy territory--focused on mindfulness, values, acceptance, and the like.  Good stuff.  

Therapy Metaphors

Among the many things to recommend getselfhelp.co.uk, here's a page of Therapy Metaphors--stories (and a video) therapists have developed to illustrate concepts and how-tos.

Ignore the yelling passengers on the bus or boat (your negative thoughts) and steer in the direction you want to go! Stop struggling to get out of quicksand (distressing thoughts and feelings)--letting it (them) be helps you escape! And so forth.

Not worksheets...at least until you cut and paste them into worksheet form. Have others? Send 'em in.

Wellness Worksheet

From the book Core Concepts in Health, here's a four-page Wellness Worksheet - "Self Exploration: Identity, Values, Experiences, Goals." Do it to "learn more about your inner world." Why not?

Dysfunctional Beliefs Handout

Buried amongst the many riches of the Specialty Behavioral Health site, here's a page about Dysfunctional Beliefs--a blend of cognitive distortions and some other good stuff (e.g., Self-Centeredness, Fallacy of Fairness).

Peaceful Mind

Not a worksheet, not even a workbook, but a CBT/mindfulness book that comes strongly recommended:  Peaceful Mind: Using Mindfulness and Cognitive Behavioral Psychology to Overcome Depression.

Workbooks--CBT, self-esteem, anger management, and others--are collected at the TW-Amazon Bookstore.

ACT/Mindfulness Worksheets

From livemindfully.blogspot.com, a set of ACT/Mindfulness Worksheets. (ACT = Acceptance and Commitment Therapy.) Here they are:

• Valued Directions Worksheet
• Values Questionnaire
• Life Purpose Worksheet
• Values Inquiry Worksheet
• Values Discovery Worksheet
• Values Workbook
• FFMQ
• KIMS
• MAAS
• Pleasant Events Worksheet
• Stressful Events Worksheet
• Meditation Record
• Mindful Eating Record

Also on the site, a long list of links to great mindfulness mp3s.

Free Workbooks

From Bradford VTS Online, a collection of Online Resources on anger, bereavement, depression, panic, PTSD, social anxiety, sleep problems, stress, and much more.

Many, many more worksheets await in the mental health folder there. Enjoy.

Eating Disorder Recovery Guide

A free workbook by Joanna Popink, MFT is posted here at eatingdisorderrecovery.com  Title:  "Triumphant Journey, a self guided workbook to help you recover from an eating disorder."

Anxiety Management Worksheet

From Reji Matthew, Phd, here's a simple, one-page Anxiety Management Worksheet. Coping statements, problem-solving questions, resources...and done.

Abuse Survivor Workbooks

A new collection of Abuse Survivor Workbooks at the Therapy Worksheets Bookstore.  Not therapy substitutes, but maybe good in addition.

Best-Ever Therapy Book List

At wheretheclientis.com, a reader-generated list of the Best-Ever Therapy Books.  Two categories--for therapists and for everyone.  Pile on:  Email, comment, or, better still, tweet your nominations (hashtag #therapybooks). 

A couple of workbooks already nom'd as of this posting:  Get Out of Your Mind and Into Your Life, by Stephen Hayes and The Relaxation and Stress Reduction Workbook, by Martha Davis, et al.  Got a favorite?  Add it!

Career Development Worksheet Collection

TW reader Julianne relayed the link to this giant Career Development and Guidance Worksheet Collection. A few links are dead, but that leaves lots and lots (and lots) that aren't. Thanks, Julianne!