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WORRY EXPLORATIONS
When people worry, they tend to imagine the worst thing that could possibly happen. In reality, these worries may never come true. What could happen isn’t the same as what will happen.
In the Worry Exploration Questions worksheet, clients are asked to consider their worry versus reality. Through a series of Socratic questions, they are encouraged to explore the most likely outcomes for their worried-about situation, rather than the worst imaginable outcomes.
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BOUNDERIES
Her we will educate you about the importance of healthy boundaries. the first page of this worksheet describes the difference between rigid, porous and healthy boundaries through the use of examples and logically organized information.
The second page of this printout describes various types of boundaries, including physical, intellectual, sexual, material and time boundaries.
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SELF CARE ASSESSMENT
Self-care activities are the things you do to maintain good health and improve well-being. Some self-care activities might already be part of your routine, such as eating regular meals, enjoying a hobby, or spending time with friends. However, during periods of stress, self-care sometimes takes a back seat to other responsibilities.
The Self-Care Assessment asks you to to think about how frequently, or how well, you are performing various self-care activities. Activities are divided into five categories: physical, emotional, social, spiritual, and professional. .
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STRESS EXPLORATION
Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Sometimes stress is the accumulation of many small hassles, while other times it is the result of major life changes or long-term problems.
The Stress Exploration worksheet will help you learn about your stressors, and factors that protect you from stress. Stressors include daily hassles, major life changes, and life circumstances. Things that protect against stress include daily uplifts, healthy coping strategies, and protective factors.
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CORE BELIEFS
Core beliefs are a person’s most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation and life experience is seen. In cognitive behavioral therapy (CBT), core beliefs are thought to underlie automatic thoughts.
The Core Beliefs Info Sheet includes a simple definition of core beliefs, along with examples showing how they affect thoughts, behaviors, and feelings. To further illustrate the concept of core beliefs, this worksheet includes lists of common core beliefs, consequences of core beliefs, and other important facts.
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COPING SKILLS FOR ANXIETY
The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts. These coping strategies can help you deal with anxiety when it arises, as well as contributing to long-term anxiety relief.
This worksheet includes a brief description and instructions on how to perform each skill. After these skills are taught in session, we strongly encourage you to practice at home. The more you practice, the easier and more effective the skills will become.
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ANGER
The Anger Iceberg represents the idea that, although anger is displayed outwardly, other emotions may be hidden beneath the surface. These other feelings—such as sadness, fear, or guilt—might cause a person to feel vulnerable, or they may not have the skills to manage them effectively.
By exploring what’s beneath the surface, you can gain insight into your anger, such as other possible treatment avenues. For example, if you realize your anger is fueled by jealousy, you may benefit from communication skills, whereas if you realize your anger is caused by stress, you will benefit from developing self-care habits.
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CHALLENGING NEGATIVE THOUGHTS
As a client we will teach you to challenge your negative thoughts and self-talk using this CBT worksheet. In this worksheet you will be asked to take a step back and consider your situation and thoughts from a new perspective, such as that from a friend. Each question is designed to lead you to look at your negative thoughts more objectively.
This worksheet assumes that you have some basic knowledge about the CBT model and you are able to identify your negative thoughts.
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COGNITIVE BEHAVIORAL MODEL
This essential CBT worksheet depicts the cognitive model in an accurate and easy-to-understand manner. Use this printout as an aid to help learn how your thoughts and feelings interact, and eventually result in a behavior.
CBT requires that you have a strong understanding of the model that the theory is based upon, and the use of this visual guide will help you achieve that goal. We suggest that we discuss several examples from your own life while introducing you to the cognitive model.
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HABIT PLAN
Developing new healthy habits is an important part of working toward long-term goals. For example, the goal of improving one’s health can’t be achieved without habits such as eating well or exercising. To get started, it helps to create a habit plan.
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BUILDING NEW HABITS
It takes time, effort, and dedication to create new habits. However, it’s never too late to break bad habits, and create new healthy habits in their place.
The Building New Habits: Tips Sheet provides practical guidance for creating and maintaining new habits. This worksheet covers eight tips that are great for individual or group discussion, and easy to start implementing right away. Some of the tips include:
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CYCLE OF DEPRESSION
Depression has a dangerous tendency to build upon itself. When depression saps your confidence and motivation, it’s tempting to isolate or do the bare minimum. As a result, normal life tasks such as work and relationships start to fall by the wayside. Eventually, doing the bare minimum creates new problems, which cause stress and worsening depression. The cycle continues, stronger than before.
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ACTIVE LISTENING
There’s more to being a good listener than hearing the words another person says. For effective communicators, listening is an active process, rather than a passive one. An active listener is a participant in a conversation—not just an audience.
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SOCIAL ANXIETY SAFETY BARRIERS
Safety behaviors are subtle forms of avoidance, common in social anxiety. Although safety behaviors provide temporary relief, they allow anxiety to grow in the long-run.
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