FREE Worksheets

Evidence for Worry Beliefs
What do I believe will happen if I do or don't worry?

E.g. If I don't worry then I won't be able to prevent something bad from happening
Evidence to show this is true Evidence to show this is NOT true
Now rate how strongly you believe your original worry statement out of 100
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Understanding Avoidance
We try to avoid situations, people, places and even thoughts, which are likely to cause
distress to us, avoidance helps prevent us from becoming distressed in the short-term,
but keeps the problem going over the long term and also makes us feel worse.
Things I am Avoiding Reasons for Avoidance
Going to doctor for test results Worried it will be bad news

Coping with Stress
We are more likely to experience stress and resulting burnout if there is a lack of balance
between our ability to cope and the demands expected of us.
Demands
Coping Abilities
To make the scale balanced again and reduce stress ad anxiety we have three choices:
reduce demands
increase coping abilities
both
This is why it is very important to understand your personal stress triggers.
Stress triggers usually fall into four categories:

1. Novelty
2. Unpredictability
3. Threat
4. Control
Understanding what triggers your stress is the first step to reducing it.
What makes you stressed?
Do novel/new situations you have never experienced before

make you stressed?
Does doing something you had no way of knowing you would

need to do make you feel stressed?
Do you feel stressed if your competence as a person is called

into question?
Do you get stressed when you feel you have little or no control
over a situation

Areas of a Balanced Life
Contribution to Hobbies or Leisure Exercise

community/society
Family Alone Time Personal Growth
Work Relationship Friends

What do you Believe about your Emotions?
BELIEF:
BELIEF:
BELIEF:
EMOTION:
CONSEQUENCES:
How to use this worksheet
1. Choose an emotion you find difficult

2. Take some time to identify core beliefs you hold around the emotion - usually relates back to
what the emotion means/says about you.
3. What are the consequences of believing these things about the emotion? How do these
consequence show up in you and your life?

Translating Values into Activities
VALUE ACTIVITIES
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________
_________________

How much do you believe what you think?
Just having a thought doesn’t mean that it is true or that we have to believe it.
Write some of your thoughts in the bubbles then use the dial to rate how much
you believe each thought.
I don’t believe I believe this

this at all completely

Thoughts, Feelings and Actions
Just because you have a thought doesn’t mean it’s true. Your thoughts are
guesses about why something happened, or about something that might happen.
Coming up with new thoughts will help you see a situation differently.
Describe what happened
My Thoughts
My Actions My Feelings
New Thought New Feeling New Action

Stress/Anxiety Coping Diary
Date:
What happened?
How I felt (identify and rate emotion)
What I did
How I felt afterwards (identify and rate emotion)

CALM YOURSELF WITH A
5 FINGER BREATHING
BRAIN BREAK
Breathe out
Breathe in
Breathe out
in
Breathe
Breathe in
Breathe
n
ut
the i
Brea
Brea
out the
Br
ea
th
eou
in
t
h e
at e
Br
Start
here
Slowly trace the outside of the hand with the index finger, breathing in
when you trace up a finger and breathing out when you trace down.
You can also do this breathing exercise using your own hand.

CALM YOURSELF WITH A
STAR BREATHING
BRAIN BREAK
Hold
Bre
e in
ath
ath
e
Bre
ou
t
out Breathe
Breathe Start
in
Hold
Hold
here
Br
in
e
e
a
th
th
a
e
e
o
Br
ut
out
Breath
Breathe
e in
Bre t u
ei
ath eo th
n ea
ld Br Ho
o ld
H
Trace your finger up one side of the star, while you take a deep breath in.
Hold your breath at the point and breathe out as you slide down the other
side. Keep going until you've gone around the whole star.

Exploring my emotions
Can you name your emotions?
Write the names of these emotions.
Can you recognize your emotions?

Read and answer about you.
How do you feel when it is your birthday?
How do you feel when you fail a test?
How do you feel when it rains?
How do you feel when someone hugs you?
How do you feel when you have a nightmare?
Can you express and explain your emotions?

Think how you feel at this moment and draw it. Then explain why you feel this way.

DEAR MY
FUTURE SELF
Things to do when I'm sad Things to do when I'm bored
Today's Date
Dear me,

COMMON THINKING ERRORS
Below are examples of common thinking errors sometimes called cognitive
distortions. identify the ones you find yourself using most often.
Black and White Thinking: Seeing the situation in one way with no middle
ground e.g. "If I'm not a success, I am a failure"
Catastrophising: Looking at the worst-case scenario e.g. "I am so low, there
i nothing I can do about it"
Discounting the Positive: Filtering out the positive information that may
challenge thoughts e.g. "even though everyone said they liked my X, it was
just luck"
Emotional Reasoning: Thinking something is true because that us how you
feel. e.g. "I feel like a failure, so I must be a failure".
Labelling: Putting a fixed and often negative label on yourself without

considering other less negative conclusions e.g. "I am a loser"
Magnification: Focusing on and making the negative bigger. e.g. "I got 7
minor faults on my driving test, I am a terrible driver."
Minimisation: Making any positive seem smaller and less worthwhile e.g.
millions of people drive, it's not a big deal that I passed my test.
Negative Filter: Only paying attention to the negative e.g. "I burnt the
carrots, the whole meal is ruined"
Mind reading: Beliving we know what others are thinking but usually a
projection of our own e.g. "They don't like me because I am too quiet"
Overgeneralising: Making broad interpretations from a single or few

events. “I felt awkward during my job interview. I am always so awkward.”
Personalising: The belief that one is responsible for events outside of their own
control. “My mom is always upset. She would be fine if I did more to help her.”
Shoulds & Musts: The belief that things should or must be a certain way. “I
should always be friendly/win"

COMMON THINKING ERRORS
Below are examples of common thinking errors sometimes called cognitive
distortions. identify the ones you find yourself using most often.
Tunnel Vision: Only able to see one aspect of a situation, usually only the
negative.
Fortune Telling: The expectation that a situation will turn out badly without
adequate evidence.
Jumping to Conclusions: Interpreting the meaning of a situation with little or
no evidence.
Magical Thinking: The belief that acts will influence unrelated situations. “I
am a good person—bad things shouldn’t happen to me.”

DAILY GRATITUDE
/ /
TODAY I'M FEELING
POSITIVE AFFIRMATIONS
TODAY I'M GRATEFUL FOR
1
2
3
SOMETHING I’M PROUD OF
MORE OF THIS: LESS OF THIS:
MY FAVORITE MOMENT THE DAY
TOMORROW I LOOK FORWARD TO

Draw 3 Things
You're Grateful
for today

daily reflection
DAILY AFFIRMATION BEST THING ABOUT TODAY
BIGGEST CHALLENGE OF THE DAY BIGGEST ACHIEVEMENT TODAY
GOAL FOR TOMORROW INTENTION FOR TOMORROW
SOMETHING I LEARNED TODAY MOOD OF THE DAY
NOTES FOR TODAY

My Values
Circle all the values that apply to you
agility accountability altruism adventurous
approachable adaptability animal rights authenticity
belonging aggressive commitment

charity
creativity compassion
attention to detail community development
concern for others
diversity capability education
consistency
empowering collaborative environmentalism courage
entrepreneurial competitive equality dependability
family-oriented continuous progress
fitness enthusiasm
fun
craftsmanship fearlessness
freedom
hard work
dominance friendliness
giving back
inclusion good humor
customer-focused
individualistic
historic preservation
efficiency honesty
learning human rights
honor
ethical
meritocracy individual liberties independence
excellence
modern justice integrity
expertise
nimble patriotism kindness
fairness
originality loyalty
philanthropy
flexibility open-mindedness
passion respect for others
high performance optimism
respect for boundaries rule of law
innovation perseverance
shared prosperity
social justice pragmatism
market leader
social responsibility
advocacy for underdog positivity
ownership
sustainability
stewardship reliability
team-focused
responsive
support for the arts respect
traditional quality
nurturing the
service tolerance
work-life balance next generation
transparency

Safety Imagery
Draw the following prompts in each of the boxes
The place I feel my strongest Where do you want to go on Where was your best
vacation that you haven’t memory?
been to yet?
Favorite Place A place I felt

safe The last place I
laughed really
hard
How did it feel to complete this exercise? Use all five of your senses to tap into and describe
the feeling bekow.

Creating Alternative Thoughts using CBT
Event
What happened?
Feelings Thoughts (identify any distortions

How did it make me feel? and label them)
What was I telling myself when the event
was happening?
Behavior
What was my response to the situation?
Supportive evidence Non-supportive evidence

Why is my thought true? Why might my thought not be true?

Symptoms Checklist
Mental health struggles affect us in many ways. The four main symptom
categories are thoughts, physical, emotions and behavioural or actions. Think
about your current struggle and break down the signs and symptoms into
each of the categories below.
Physical/Body Emotions
Tiredness, sleep problems, dizziness etc Sad, upset, anxious, numb etc
Behaviours Thoughts
avoiding friends, demotivated expecting/ imagining the worst etc

VALUES EDITION
Identify the three most important things in
your life and briefly explain why.

COGNITIVE RESTRUCTURING
Reducing Stress by Changing Your Thinking
Cognitive restructuring is useful for understanding what lies behind

negative moods. These may undermine our performance, or damage
our relationships with other people.
Step 1: Identify the Situation
Describe the situation that triggered your

negative mood.
Step 2: Analyze Your Mood
Describe how you felt in the situation, and how you're feeling now.

Step 3: Identify Automatic Thoughts
Make a list of your automatic thoughts in response to

the situation.
Step 4: Find Objective Evidence
Write down any evidence you can find that supports the
automatic thoughts and any evidence that contradicts the
thought.
Step 5: Monitor Your Present Mood
Take a moment to assess your mood. Do you feel better about

the situation? Is there any action you need to take? Write
down your present mood, along with any further steps that
you need to take.

Worry Decision Tree
What am I worrying about?
Is this a problem I
can do something
about?
Yes No
Work out what you could do. Let the worry go.
List your options. Change your focus of attention.
Is there anything I
No
can do right now?
Plan what you could do and

Yes when you will do it.
Do it now.
Let the worry go.
Change your focus of attention.
Let the worry go.

Change your focus of attention.

Reframing What Ifs
When we say to ourselves “what if … ?” we are often identifying a potential danger:
“what if something terrible happens?”, “what if it all goes wrong?”.
But there is a saying that behind every risk is an opportunity or another way of looking at it is that
even if the glass looks half-empty, it is also half-full. What if what you perceived to be a risk or a
danger, may possibly be an opportunity or open the door for something longed for?
Try to come up with three ‘glass half full’ ways of seeing each ‘glass half empty’ one.
Negative “What if... ?” Positive “What if... ?”
How does each kind of “what if... ?” make you

feel? Which is more likely than the other?

SWOT Analysis
What is the action you want to take?
Strengths Weaknesses
What are the potential pros/strengths of taking What are the potential weaknesses or disadvantages
this action? of taking this action?
Opportunities Threats
What are the potential opportunities that could arise What are the potential threats that could arise
as a result of taking this action? as a result of taking this action?
Considering the above, what do you feel is your best course of action?

Helpful and Unhelpful Coping
Note down strategies you have used to cope with the listed emotions in the past and decide
whether it was a helpful or u helpful strategy, if it was unhelpful - think of a more helpful
strategy to use instead.
Emotion Unhelpful Helpful
Anger
Anxiety
Sadness
Despair
Other
Emotion

I can change my life
Things I have stopped but Things that I have started

will improve my mood if I but want to stop....
start again...
Things that I am putting off

because of fear or difficulty

My Activities
Make a List of Pleasurable Write a list of your Routine

Activities for yourself Activities
Create a List of things that will give you a sense of

achievement, fulfilment or connection

My Stress Signs &
Symptoms
Physical symptoms I experience when stressed...
Psychological symptoms I experience when stressed...
Behavioural signs I exhibit when stressed...

Wheel of Life
ASSESS YOUR LEVEL OF FULFILLMENT FOR EACH OF THESE AREAS ON A SCALE
FROM 1 TO 10 AND SHADE THE WHEEL ACCORDINGLY.
c e He
an alth
Fin
ily
Ca
Fam
re
er
h
Fri
wt
end
Gro
s
Lov
e i s ure
Le

Thought Clouds
IN THE CLOUDS, WRITE WORDS TO DESCRIBE YOUR THOUGHTS AND FEELINGS.

Free Stress Relievers
IdentifIcation worksheet
Circle what applies. List any additional stress/anxiety triggers
TAKE DEEP BREATHS LIST YOUR POSITIVE QUALITIES

WATCH SOMETHING FUNNY DO SOMETHING KIND
TAKE A QUICK WALK GIVE SOMEONE A HUG
DO A YOGA VIDEO ON YOUTUBE GO FOR A LONG DRIVE
TAKE UP A NEW HOBBY
STAND UP AND STRETCH
LOOK UP RECIPES ON
LISTEN TO A PODCAST
PINTEREST
TAKE A TIME OUT
COOK A MEAL
SLOWLY COUNT TO 50
PRAY
USE POSITIVE SELF-TALK
LET YOURSELF CRY
JOURNAL
HAVE AN EARLY NIGHT
TALK TO A FRIEND
JOIN A SELF-HELP GROUP
CLOSE YOUR EYES
CREATE A WEBSITE
SAY, “I CAN DO THIS”
GO TO A BEACH
VISUALIZE YOUR
VISIT A LIBRARY
FAVORITE PLACE
SUDOKU OR CROSSWORDS
THINK OF A HAPPY MEMORY
DONATE OLD CLOTHES
THINK OF A PET YOU LOVE
WATCH YOUR FAV MOVIE
GET ENOUGH SLEEP WRITE A POEM
CLEAN SOMETHING SIT IN THE SUN
MEDITATE LISTEN TO UPLIFTING SONGS
USE A STRESS BALL GO THROUGH OLD PHOTOS
DANCE GO FOR A RUN
WRITE A LETTER LEARN PHRASES IN OTHER
MAKE A GRATITUDE LIST LANGUAGES
GO ON TIKTOK CREATE OR BUILD SOMETHING

Setting Your Goals
PLANNINg worksheet
TIPS FOR ACCOMPLISHING YOUR GOALS
1. MAKE SURE YOUR GOALS ARE SMART GOALS (THIS
MEANS YOUR GOALS ARE SPECIFIC, MEASURABLE,
ATTAINABLE, RELEVANT, AND TIME-BASED.)
2. WRITE DOWN ALL TASKS/STEPS POSSIBLE TO
ACHIEVE YOUR GOAL. COMPLETE THEM ONE SMALL
TASK AT A TIME TO AVOID GETTING OVERWHELMED
BY THE GOAL AS A WHOLE.
3. PRIORITIZE YOUR GOALS BY SETTING ASIDE SMALL
CHUNKS OF FOCUSED TIME THROUGHOUT THE
WEEK TO COMPLETE YOUR TASKS. STICK TO SMALL
TIME FRAMES (AN HOUR OR LESS) TO STAY
ENGAGED & ESTABLISH MOMENTUM TO BUILD ON.
4. SELF AWARENESS IS KEY. MAKE SURE YOUR GOALS
ARE REALISTIC AND MANAGABLE FOR YOU.

Write Your Negative Thoughts Below
THERE’S NO RIGHT OR WRONG WAY TO LOG YOUR THOUGHTS. ONCE
YOU WRITE OUT ALL YOUR THOUGHTS, USE THE EXERCISES
TO EXAMINE YOUR PERSPECTIVE ON YOUR WORRIES/STRESSES

Affirmation List
IDENTIFICATION WORKSHEET
Underline what applies. List any additional affirmations you want to internalize
I AM A STRONG PERSON
I AM DETERMINED AND SUCCESSFUL
I AM A GOOD AND WORTHWHILE PERSON
I HAVE INNER STRENGTH AND RESOURCES
I AM CONFIDENT AND COMPETENT
I HOLD MY HEAD UP HIGH
PEOPLE LIKE ME – I AM A LIKEABLE PERSON AND I LIKE MYSELF
I CARE ABOUT OTHER PEOPLE
I AM NEEDED AND WORTHWHILE
I AM A LOVING PERSON
I HAVE A LOT TO BE PROUD OF
I HAVE ALL THAT I NEED
I CAN ACHIEVE ANYTHING I WANT TO ACHIEVE
I MAKE WISE DECISIONS BASED ON WHAT I KNOW
I HAVE SET MY GOALS AND AM MOVING TOWARDS THEM
I ACCEPT MYSELF AS A UNIQUE AND WORTHWHILE PERSON
MY LIFE HAS MEANING AND PURPOSE
I AM IN CONTROL OF MY CHOICES
I HAVE MANY OPTIONS AND CAN MAKE WISE DECISIONS
EVERYTHING IS GETTING BETTER EVERY DAY
I AM HEALTHY AND HAVE ALL THAT I NEED
I KNOW I CAN MASTER ANYTHING IF I
PRACTICE IT CONTINUALLY
I HAVE MY INTUITION AND WISE JUDGEMENT–
I CAN SEEK INNER GUIDANCE WHENEVER I NEED TO
MY LIFE PURPOSE CAN BE WHATEVER I CHOOSE IT TO BE
ALL IS WELL, RIGHT HERE, RIGHT NOW

Body Scan
CLOSE YOUR EYES. TAKE A DEEP BREATH IN THROUGH YOUR NOSE, AND OUT THROUGH
YOUR MOUTH. STARTING WITH THE TOP OF YOUR HEAD, BECOME AWARE OF HOW
YOUR BODY FEELS. SLOWLY MOVE DOWN YOUR BODY, NOTICING HOW EACH BODY
PART FEELS, DOWN TO YOUR TOES. MAKE A NOTE OF ANY AREAS OF DISCOMFORT ON
THE BODY BELOW. DRAW A FACE ON THE PERSON TO REPRESENT HOW YOU ARE
CURRENTLY FEELING.

Overcoming Fear
MY GOAL:
ANXIETY-PRODUCING SITUATION
100
90
80
ANXIETY RATING SCALE
70
60
50
40
30
20
10
0
Gratitude
Write in the jar, all the things you are grateful for in your life.

Fear Hierarchy
To help a child face and overcome a fear through gradual exposure.
My goal is:
My end reward is:
Anxiety
Steps to success Reward for
rating
scale
success

ASSESSING MY DISTRESS LEVELS
Subjective Units of Distress Scale:
A Self-Assessment Tool
100
100 Unbearably upset. Can not function.
90
90 Extremely distressed.
80
80 Very distressed. Trouble focusing.
70 Quite distressed. Discomfort

70 interfering with functioning.
60
60 Moderate to strong distress.
50 Moderate distress. Uncomfortable

50 but still functional.
40
40 Mild to moderate distress.
30
30 Mild distress but able to function.
20
20 Slightly distressed, sad or anxious.
10
10 No distress. Alert, concentrating.
0
0 Peace. No distress. Complete calm.
Adapted from Joseph Wolpe (1969). The Practice of Behavior Therapy

Name: Date:
Feelings Check-In
Today is... The weather is...
Circle the day today: Color the picture of your answer:
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday
I feel...
Write the name or color of your feeling:
write or draw a picture of what you are looking forward to

today:

after
school/work
My Afternoon Routine
Paste below in order, the activities you do after you arrive
home from school in the afternoon. Number each box.

5-4-3-2-1
Grounding technique
A calming technique that connects you with the present
by exploring the five senses.
Instructions: Sitting or standing, take a deep breath in, and complete

the following questions.
5 things you can see
4 things you can

touch
3 things you can hear
2 things you can smell
1 thing you can taste

Negative Positive
My negative thought:
Evidence for my thought: Evidence against my thought:
How can I reframe my negative thought to a more realistic one?

“Grant me the serenity to accept the things I cannot
change, the courage to change the things I can, and
the wisdom to know the difference.”
-The serenity prayer
c o ntr ol
so m
e c o ntr ol
N o c o ntr ol
Anxiety increases when we focus disproportionately on factors outside of our
control, while neglecting to think about the things we can change. Anxiety can
decrease if we shift our perspective & focus on healthy actions/aspects of our
lives where we have more control

Creating Alternative Thoughts
A cognitive-behavioural strategy to capture and identify automatic negative thoughts.
Event
What happened?
Feelings Thoughts (identify any distortions

How did it make me feel? and label them)
What was I telling myself when the event
was happening?
Behavior
What was my response to the situation?
Supportive evidence Non-supportive evidence

Why is my thought true? Why might my thought not be true?

Self-Care Plan
Goals for my mind Mind
Mental health
Mindfulness and
self knowledge
Soul
Stimulation and
fulfillment
Goals for my body Body

Self-care
Basic hygiene
and body care
Improvement
Exercise, sleep
and healthy food
Good rules &

habits i want to
live by

Resilience
strategies
Write strategies that you have used in the past, or could use in the
future to help you successfully overcome a challenge.

Give yourself a compliment
Take a moment to think about how other people
view you. What are five nice things others would say
about you, that you are proud of?
1.
2.
3.
4.
5.
kindness challenge
Challenge yourself to four random acts of kindness this week.
Write them below:
1. 2.
3. 4.
Reflection

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Evidence for Worry Beliefs

What do I believe will happen if I do or don't worry?

Evidence to show this is true Evidence to show this is NOT true

Ⓒ Mentalwellnesslibrary.com | All Rights Reserved

Things I am Avoiding Reasons for Avoidance

Going to doctor for test results Worried it will be bad news

Ⓒ Mentalwellnesslibrary.com | All Rights Reserved

This is why it is very important to understand your personal stress triggers.

Stress triggers usually fall into four categories:

What makes you stressed?

Do novel/new situations you have never experienced before

Does doing something you had no way of knowing you would

Do you feel stressed if your competence as a person is called

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Contribution to Hobbies or Leisure Exercise

Family Alone Time Personal Growth

Work Relationship Friends

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How to use this worksheet

1. Choose an emotion you find difficult

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I don’t believe I believe this

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Describe what happened

New Thought New Feeling New Action

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How I felt (identify and rate emotion)

How I felt afterwards (identify and rate emotion)

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Can you recognize your emotions?

How do you feel when it is your birthday?

How do you feel when you fail a test?

How do you feel when it rains?

How do you feel when someone hugs you?

How do you feel when you have a nightmare?

Can you express and explain your emotions?

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Labelling: Putting a fixed and often negative label on yourself without

Overgeneralising: Making broad interpretations from a single or few

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TODAY I'M FEELING

TODAY I'M GRATEFUL FOR

SOMETHING I’M PROUD OF

MORE OF THIS: LESS OF THIS:

MY FAVORITE MOMENT THE DAY

TOMORROW I LOOK FORWARD TO

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BIGGEST CHALLENGE OF THE DAY BIGGEST ACHIEVEMENT TODAY

GOAL FOR TOMORROW INTENTION FOR TOMORROW

SOMETHING I LEARNED TODAY MOOD OF THE DAY

NOTES FOR TODAY

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belonging aggressive commitment

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Draw the following prompts in each of the boxes

Favorite Place A place I felt

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