Worksheets that fit any caseload.
The modality-agnostic core of the library: feelings wheels, grounding sheets, coping cards, safety plans, boundary scripts, goal setting, and between-session check-ins. Free, printable, and useful whatever frame you work in.
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5-4-3-2-1 Grounding
Sensory grounding for panic, flashback, or dissociation
Five things you see, four you feel, three you hear, two you smell, one you taste. Pulls attention back into the room and the body.
Window of Tolerance
Map your nervous system zones — and what brings you back
Hyperarousal, window, hypoarousal. A trauma-informed visual that gives clients language for what their body is doing.
Worry Time
Postpone worry to a 20-minute appointment with itself
Generalized anxiety thrives on all-day grazing. A scheduled worry window starves it without suppressing it.
Self-Compassion Break
Kristin Neff — three sentences to meet yourself in a hard moment
Mindfulness of the pain, recognition of shared humanity, and a hand on the heart. Three lines, all the difference.
Sleep Hygiene Checklist
The 12 habits that actually move the needle on sleep
Wind-down routine, light exposure, caffeine cutoff, bedroom rules — the evidence-based basics, on one fridge-ready page.
The Anger Iceberg
What's underneath the anger you (or they) can see
Above the surface: anger. Below: fear, hurt, shame, grief, powerlessness. A page that softens reactivity into understanding.
Three-Good-Things Gratitude Log
A daily 1-minute practice with measurable mood lift
Seligman's evidence-based gratitude protocol: three good things and one sentence of why. A page for two weeks of daily entries.
Shame Resilience Map
Recognize, reach out, speak, and reality-check
Brené Brown's four-element shame resilience framework, with prompts for the most recent shame spiral and the next time it shows up.
Inner Critic Dialogue
Speak with the critic instead of at it
A two-column sheet: what the critic said, what you'd like to say back. Externalizing the voice changes the relationship to it.
Post-Session Reflection
Five questions to take the work past the hour
What stayed with you, what surprised you, what you want to try, what you're avoiding, and one sentence for next session. For the client.
Weekly Mood & Energy Tracker
Seven days, three ratings, one pattern
Mood, energy, sleep, and one open column for the week's biggest variable. The pattern almost always becomes obvious by week three.
Progressive Muscle Relaxation
Jacobson's 16-muscle tense-and-release protocol
Tense each muscle group for five seconds, release for fifteen — moving foot to face. A reliable, evidence-based way to drop somatic anxiety without needing to think your way out of it.
Coping Skills for Anxiety
A menu organized by what kind of moment you're in
Twenty evidence-based skills sorted by intensity — pre-spike, mid-spike, post-spike — so the client knows which tool to reach for at which moment. Not a list. A decision tree.
Circle of Control
Three concentric circles — control, influence, neither
Sort the worries of the week into what you can control, what you can influence, and what's neither. A single-page reframe that takes the air out of anticipatory anxiety.
Wheel of Life
Rate eight life areas and read the shape, not the scores
Career, money, health, family, romance, friends, growth, fun — rated 0–10 as they are right now. Surfaces imbalance instantly and points to the one area worth raising by a single point this month.
SMART Goals
Turn a vague intention into a goal small enough to do
Walks a client from rough wish to Specific, Measurable, Achievable, Relevant, Time-bound — plus an if-then plan for the obvious obstacle. The most-used goal-setting frame in therapy and coaching.
Self-Esteem Builder
Strengths inventory + weekly evidence log + critic reframe
Self-esteem isn't argued into existence — it's built by tracking evidence the inner critic ignores. A weekly worksheet that collects strengths, daily wins, and an accurate counter-voice.
Anger Management Plan
A written plan for the next time the temperature climbs to a 7
Identify triggers and body cues, set the temperature scale, write the time-out script word for word, and pre-plan the repair. The page a client keeps on their phone.
Grief Worksheet
Describe the loss, ride the wave, keep the bond
A continuing-bonds model worksheet. Names what was lost and what it meant, tracks today's wave, and lists the footholds that keep a person upright between waves — without pushing toward 'closure'.
Sleep Diary
Two weeks of mornings — patterns show by day 7
A daily morning log of bedtime, sleep latency, wake-ups, final wake, caffeine and alcohol, and quality. The data CBT-I needs and clients can't reconstruct from memory.
Mindfulness Worksheet
One five-minute round — before, during, after
A simple structure: rate mood and tension, run 5-4-3-2-1 senses plus a breath count, then re-rate. Trains the noticing muscle without requiring belief in meditation.
Emotional Regulation Worksheet
Notice → Name → Understand → Choose
A four-step regulation frame for any emotion, any modality. Names the surface and softer emotion, asks what the emotion is trying to tell you, and chooses a values-aligned response instead of an urge-driven one.
Feelings Wheel Printable
Inner ring to outer ring — find the precise word
A printable companion to the interactive feelings wheel. Six core emotions in the inner ring expand to nuanced words on the outer ring, with prompts for the situation and what the precise word is asking for.
Self-Care Worksheet
Six domains, rated honestly, one action each
Self-care without the bubble-bath stereotype. Six domains — physical, emotional, mental, social, spiritual, practical — rated 0–10 with one small action per domain and a priority pick.
Coping Skills Worksheet
A green/yellow/red menu sorted by intensity
A personalized coping menu sorted into green (1–3), yellow (4–6), and red (7–10) distress bands — so the client isn't deciding what works in the middle of a wave. Includes skills to avoid and a contact list.
Decisional Balance Worksheet
Pros and cons of changing — and of staying the same
A 2×2 decisional balance: pros and cons of changing AND of staying the same. Surfaces the hidden cost of the status quo, then asks which value each option honors before naming a smallest next step.
Anger Management Worksheet
Triggers, early warnings, and a tiered cool-down plan
Maps trigger → body signal → escalation level → matched cool-down action. Includes a repair script for moments when anger spilled over the line.
Five Senses Grounding Worksheet
The 5-4-3-2-1 technique as a fillable exercise
The 5-4-3-2-1 grounding technique in worksheet form, with before/after distress ratings so clients see the shift and trust the tool.
Self Esteem Worksheet
Strengths inventory plus a self-compassion reframe
A strengths inventory paired with an inner-critic reframe: what would you say to a friend who said that about themselves? Closes with one small action that treats you like someone you respect.
Mood Tracker Printable
A 7-day mood, sleep, energy, and anxiety log
A printable weekly grid for mood, energy, sleep hours, and anxiety, plus a one-word descriptor per day. Patterns usually surface by week two — bring it to session.
Triggers Worksheet
Situation → body → thought → behavior chain
Walks a single trigger through the full chain — situation, first body signal, first thought, behavior — and then asks what older moment it echoes, so the next round becomes a choice.
Safety Plan Worksheet
A six-step Stanley–Brown-style crisis plan
Stanley–Brown-style stepped safety plan: warning signs, internal coping, distraction, support people, professional contacts, and means restriction — plus one reason worth living for.
Sleep Hygiene Worksheet
A 10-habit checklist plus a 3-habit commitment
A checklist of the ten habits with the strongest sleep-research backing, plus a commitment to the three the client will actually do this week and a plan for what gets in the way.
Forgiveness Worksheet
Release the grip without condoning what happened
Separates forgiveness from condoning. Names what was lost, what resentment is costing, and a more complete story of the person who hurt them — landing on what is and is not ready to be released.
Relapse Prevention Worksheet
Catch the slide weeks before the behavior returns
Maps emotional, mental, and behavioral warning signs, high-risk people and times, HALT patterns, a 3-action interrupt plan, support contacts in order, and a lapse-not-relapse plan.
Grief — Dual Process & Continuing Bonds
Oscillate between leaning into loss and rebuilding life around it
A grief worksheet built on Stroebe & Schut's dual process model and the continuing bonds framework. Maps loss-oriented and restoration-oriented coping, what helps you oscillate, ways of continuing the bond, what you'd want them to know and what you think they'd want you to know, and an anniversary plan.
Shame vs Guilt Worksheet
Sort which one you are actually carrying — and what each one is asking for
Brené Brown's shame/guilt distinction turned into a sortable worksheet. Separates 'I did something bad' (repairable) from 'I am bad' (an identity wound), then routes each to its own response — repair for guilt, self-compassion and origin-tracking for shame.
Inner Critic Worksheet
Name the voice, find what it's protecting, let your adult self answer back
Captures the exact words and tone of the inner critic, asks whose voice it sounds like and how old it feels, surfaces the fear underneath, and writes an adult reply that thanks the part instead of fighting it.
Gratitude Worksheet
A 7-day specificity-trained gratitude log — not the vague kind
A weekly gratitude log built around the research finding that specificity is what makes gratitude move the needle. Each day captures one specific thing plus why it mattered, with prompts for an unsung person and a hard thing worth being grateful for.
People Pleasing Worksheet
Trace the pattern, name the fear, practice one small no
Maps a recent 'yes when I meant no' moment, the fear that drove it, what it cost, and where the pattern started. Closes with a low-stakes practice 'no' script and a plan for sitting with the discomfort that follows.
Assertiveness Worksheet
The DESC script — describe, express, specify, consequences
Compares passive, aggressive, and assertive versions of one situation, then walks the client through the classic DESC script (Describe, Express, Specify, Consequences) to script the conversation before they have to have it.
Emotional Intelligence Worksheet
A 4-domain self-assessment and one skill to grow this season
Goleman's four EQ domains (self-awareness, self-management, social awareness, relationship management) as a self-rated map, with a chosen growth skill, a real-life situation to practice in, and a concrete marker for noticing improvement.
Group Therapy Activities
Ten clinically tight openers, mid-session structures, and closes
Ten evidence-aligned group activities with time, group fit, how to run it, and the debrief that turns an exercise into therapy. Covers process groups, DBT skills, trauma, family, and ACT-based groups.
Feeling Stuck in Life
Name the cost, meet the protector, choose the first honest step
Stuckness is usually not a lack of options — it's an unnamed cost, an unmet need, or a protector part waiting to hear that moving is safe. This sheet slows the whole picture down, meets the part that doesn't want to move, and lands on the smallest honest experiment for the week.
What I Want to Talk About Today
3-minute client prep so the first ten minutes of session aren't 'I don't know where to start'
A pre-session client worksheet: how they've been, the best and hardest moments since last time, what they've been thinking but haven't said, and the one thing that matters most today. Fills the opening of session with material instead of warm-up.
Therapy Progress Review — What I've Learned & How I've Grown
For review sessions, planned breaks, re-authorizations, and termination
A structured review for a review-of-treatment session, insurance re-authorization, a planned pause, or termination. Names what changed, what didn't, which skills the client actually uses, and what they want to keep working on. Ends with a note to the version of themselves who started.
Who Am I? — Identity Worksheet
A set of angles on identity for chapters when the old answer no longer fits
For identity work after a role ends, a relationship ends, recovery begins, kids leave, a diagnosis lands, or the person the client has been performing no longer fits. Not one answer — ten fast 'I am' statements, roles vs costumes, values, hidden parts, and a one-sentence summary for this chapter.
Personal Strengths Inventory
Five domains — how the client uses, underuses, and overuses each
For clients who default to what's wrong. Five domains — thinking, persisting, connecting, organizing, holding — each with prompts, examples, and the shadow: where the client overuses a strength until it becomes a cost (loyalty → self-abandonment; discipline → self-punishment).
Loneliness Worksheet
Name the specific hunger and make the smallest matching reach
Loneliness is rarely about numbers — it's about the type of contact that's missing. Client identifies which hunger is loudest (company, being known, being useful, touch, shared purpose), maps who and where that hunger already lives, and lands on the smallest reach for this week.
Burnout Recovery Worksheet
Rate the three components, shrink one demand, rebuild one resource
Burnout is exhaustion + cynicism + reduced efficacy. This sheet rates each component, maps demands that grew against resources that shrank, and lands on one demand to shrink and one resource to rebuild this week — the smallest changes that actually move the meter.
Breakup Recovery Worksheet
Give the grief a shape and build the daily structure early loss needs
Grief for a relationship rotates through ache, anger, second-guessing, and relief. This sheet names what the client actually misses (and doesn't), what's being grieved underneath the person, the contact plan, and the daily anchors the first weeks need.
Self-Forgiveness Worksheet
Full acknowledgement, repair, learning, release — in that order
Self-forgiveness done well is not letting yourself off the hook — it's meeting what you did with accountability, making repair where possible, learning what changes going forward, and then choosing to stop punishing. Ends with a written letter of release.
Self-Esteem Daily Log
Evidence, one line at a time
Four small evidence entries per day — the drip that beats affirmations.
Inner Critic Map
Name it, hear it, redirect it
The exact words, whose voice it borrows, what it fears, and a new job for the protector.
Strengths Inventory
The other list
Skills, character, roles, and what you've survived — the list clients rarely write on their own.
Comparison Detox
The two-week cut
Audit sources, name the cost, cut the biggest one for two weeks, redirect the attention.
Body Neutrality Practice
Function over appearance
Three function-based body appreciations, one appearance thought neutralized, one respectful action.
Worth vs Worthiness
Untangle unconditional from earned
Distinguish inherent worth from behavior-earned worthiness, and name where you keep confusing them.
Anger Triggers Heatmap
Where anger actually clusters
Two-week audit of time-of-day, people, places, and preceding states — pick the cluster to target first.
Anger Cost/Benefit Audit
Why it keeps 'working'
The short-term wins and long-term costs — and a specific relationship where the ledger has flipped.
What's Underneath Anger
Anger is almost always second
The 30 seconds before, the softer feeling that came first, and what that feeling actually needed.
Time-Out Protocol
Reset, don't retreat
Cue, location, duration, re-entry sentence, and what breaks the protocol — all designed before you need it.
Anger + Values Response Plan
Suppression fails — anchored response holds
The person you want to be under pressure, a word-for-word response, and a repair plan for misses.
Self-Forgiveness Letter
Not letting yourself off the hook — stopping the punishing loop
A six-part letter: name what you did clearly, the context (explanation not excuse), who was harmed and how, what repair is possible and what isn't, what you want to do differently, and the sentence you say to yourself to stop paying interest on the debt forever.
Stanley-Brown Safety Plan Worksheet
The 6-step evidence-based suicide safety plan, in printable form
The six-step Stanley-Brown Safety Planning Intervention: warning signs, internal coping, distraction people and places, contacts to ask for help, professional supports, and means restriction. Companion to the interactive Safety Plan tool.
Suicide Safety Plan Template
One-page printable template for pocket or phone
A one-page suicide safety plan template — warning signs, first internal move, who to contact, professional support, one item to remove or lock, one reason to stay. Client-owned language, no numbers on the printed page.
Anger Management Worksheet for Adults
Trigger, body, soft feeling under, response you want on record
Adult-facing anger worksheet: the event, body warning signs, soft feeling underneath, the story the mind wrote, what you did, what you want to do differently, and one repair.
Gratitude Journal Worksheet
Seven days, specific and sensory — the effect is in the specificity
A structured seven-day gratitude log: something specific, why it mattered, who (initials). Ends with the entry that surprised the client most and what it reveals about what they care about.
What belongs in this section
Some pages earn their place in every clinician's drawer regardless of orientation. Emotion vocabulary, grounding, risk planning, boundary language, and a simple structured check-in are the pages you reach for in a first session, a crisis, and a plateau alike.
These worksheets are written to sit alongside modality work rather than compete with it — a feelings wheel is as useful before a thought record as it is before parts work.
Where to start
Open with emotion identification and a between-session check-in, so you get signal on the week without relying on recall. Layer in grounding and a coping card as the client discovers what actually helps, and build a safety plan the moment risk enters the picture rather than after.
For clients who struggle to say what they want from therapy, the goal-setting and values sheets in this section give a low-pressure way in.
Free to print, free to send
Every worksheet on this page is free to download as a PDF and free to send to clients as a secure link from your TherapistAssist account.
Frequently asked questions
What are universal therapy worksheets?+
Universal worksheets are modality-agnostic pages that fit almost any caseload: feelings identification, grounding and coping cards, safety plans, boundary scripts, goal setting, values-light reflection, and between-session check-ins. They work whether your frame is CBT, IFS, somatic, or integrative.
Which one should I use first with a new client?+
A feelings wheel plus a between-session check-in covers most first months. Add a safety plan whenever risk is present, and a coping card once the client has two or three strategies that reliably work for them.
Are these worksheets free?+
Yes. Every worksheet here downloads as a printable PDF at no cost, and can be sent as a secure client link from a TherapistAssist account.
Get the 5-4-3-2-1 Grounding
Print-ready PDF. Instant download — no account needed. We email you a copy too.
Or send it to your client
Every worksheet, plus 80 interactive tools your client opens on their phone. No app. No login.
- Their response lands in your dashboard
- Unlimited worksheet downloads
$20/mo after · cancel in one click