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Cognitive Distortions
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Worry Bugs
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Anger Iceberg
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Grounding Exercise
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Strengths Use Plan

People who know their strengths and use them frequently tend to have higher self-esteem, better moods, and less stress. Learning to use strengths is something anyone can achieve. The Strengths Use Plan is a two-page worksheet designed to help people identify the strengths they would like to use more, and make plans for doing so...

Coping Skills: Depression

When used correctly, coping skills can reduce the symptoms of depression, and improve well-being. Depending on the coping skill, they can be used during a difficult moment to quell negative thoughts, or consistently every day to gradually improve mood. The Coping Skills: Depression worksheet describes four research-supported techniques to alleviate symptoms of depression...

DBT Skill: DEAR MAN

Dialectical behavior therapy (DBT) teaches a range of skills for interpersonal relationships, emotion management, and more. One such skill is represented by the acronym “DEAR MAN.” DEAR MAN teaches a strategy for effective communication. Using this skill, clients learn to express their needs and wants in a way that is respectful to themselves and others, increasing the likelihood of positive outcomes...

Gambling Disorder Info Sheet

When gambling becomes a problem, its impact is far-reaching. In addition to lost finances, a person’s relationships, career, and health are likely to suffer. Gambling disorder is defined by an inability to stop gambling, despite ongoing problems caused by the behavior. The Gambling Disorder Info Sheet answers the question: “What is gambling disorder?” This handout defines gambling disorder, lists warning signs and related problems, and gives a brief summary of treatment options...

The Tasks of Mourning

After a death, survivors are left to face the pain of grief, and a new world without their loved one. Mourning is the process of adapting to loss through the completion of four tasks. Keep in mind that adapting doesn’t mean forgetting—it means finding a way to cherish the memories of a loved one, while continuing to move forward in life...

Best Possible Self: Visualization Exercise

Imagine yourself in a future where everything has gone right. You’ve accomplished your goals, and as a result, you’ve become your best possible self. What would your life look like? How would you spend your time? Who would be by your side? The best possible self exercise is a research-supported intervention for improving mood and increasing optimism, along with several other positive outcomes...

DBT Skill: ACCEPTS

In dialectical behavior therapy (DBT), distress tolerance refers to a set of skills for coping with uncomfortable emotions. One such skill is represented by the acronym “ACCEPTS.” ACCEPTS outlines strategies for distracting oneself from distressing emotions, giving them time to lessen in intensity, or fade away...

Active Listening: Communication Skill

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. The Active Listening worksheet breaks the communication skill into three steps: show you’re listening, encourage sharing, and strive to understand...

Social Anxiety Safety Behaviors

In social situations, safety behaviors are subtle actions people take to avoid anxiety. For example, someone who is anxious about socializing at a party might focus on their phone to discourage others from approaching. Although safety behaviors provide temporary relief, they make anxiety worse in the long-run...

The 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...

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