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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...

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. A habit plan involves connecting a new habit to an existing one, then rewarding the successful completion of the task...

Building New Habits: Tips Sheet

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...

Worry Exploration Questions

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...

Values Discussion Cards

Personal values are the things that are most important to us. Values provide direction, and give meaning to life. For example, a person who values family might choose a job that allows them to spend more time at home. A person who values honesty might surround themselves with others who are also honest...

Couple's Gratitude Journal

Expressing gratitude can foster positive emotions and improve satisfcation with relationships. One way to practice gratitude with couples is through the classic exercise Three Good Things. Using the Couple’s Gratitude Journal worksheet, each person will write three good things about their partner, every day, for one week...

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