Clinical Resource Library

Search and filter 40+ evidence-linked therapist guides, client-ready worksheets, and research digests. Every item is reviewed before publishing.

127 psychologist-authored worksheets and clinician guides, grouped by clinical area.

ACT

5-4-3-2-1 Grounding Worksheet — A sensory grounding handout that walks clients through naming five things they can see, four they can hear, three they can touch, two they can smell and one they can taste, anchoring attention in the present moment when the mind is caught up in rumination, worry or memory.
Acceptance & Willingness Practice Sheet — A daily practice sheet that distinguishes "clean" pain, the natural discomfort of being alive, from "dirty" pain, the additional suffering created by fighting, avoiding or fusing with that discomfort, and asks clients to rate their willingness (0–10) to make room for a feeling in service of what matters to them.
ACT Matrix Worksheet — A structured, fillable version of the ACT Matrix (Polk and Schoendorff): a four-quadrant map that helps a client see, on one page, how much of their day is organised around moving away from discomfort rather than toward what matters to them, without needing ACT terminology explained first.
Cognitive Defusion Worksheet — A structured worksheet guiding clients through six defusion techniques (repeating the thought aloud, singing it, prefacing it with "I notice I am having the thought that…", writing it on a card, imagining it as a leaf on a stream and physicalising it) to loosen the grip of a fused, unhelpful thought without trying to argue it away.
Committed Action Plan Worksheet — An expanded committed-action worksheet that helps clients set one specific, values-aligned SMART goal per life domain (relationships, work, health, personal growth), anticipate the internal barriers likely to arise for each, and track willingness-based action daily over a two-week period.
Creative Hopelessness: The Struggle Switch Worksheet — A worksheet built around the "struggle switch" metaphor: when the switch is on, the client fights, avoids or argues with an uncomfortable feeling; when it is off, the feeling is allowed to be there without being fought. The exercise audits everything the client has already tried to control an inner experience and whether any of it has worked long-term.
Passengers on the Bus Worksheet — The classic ACT "passengers on the bus" metaphor in worksheet form: the client is the driver, and difficult thoughts and feelings are loud, unwelcome passengers who can ride along but cannot take the wheel. The worksheet asks the client to name their own passengers and identify whether they have been stopping the bus, arguing with passengers or driving on toward what matters regardless.
Self-as-Context: The Observer Exercise — A guided experiential worksheet that helps clients discover the "observing self" (the stable, continuous sense of awareness that watches thoughts and feelings come and go without being identical to them) as a resource distinct from whichever thought or feeling is currently present.
Values Clarification Worksheet — A foundational ACT planning framework to help clients explore, define and sort their core self-directed values across major life domains. This worksheet serves as a behavioural guide, aligning daily tasks with meaning rather than escape.
Values Inside My Limits — An ACT worksheet for finding a place for what matters in a smaller size, inside the limits set by the medical team. The client ticks two or three values, names the smallest version of each action with its energy cost, a time and a planned rest, practises carrying a sticky thought with a defusion phrase, signs a permission slip (stop at any time, planned rest is part of the plan) and looks back on what fitted. ACT has meta-analytic support in physical and mental health problems generally, and a trial of ACT for post-COVID syndrome has been registered but has not reported, so the rating is emerging and there is no Long COVID evidence yet.
Values-Based Winter Plan — An ACT and behavioural activation sheet for the point where compassion work has softened self-criticism. Defusion loosens seasonal beliefs, values keep activity pointed at what matters, and winter anchors with a floor version keep a thread unbroken on low days. Behavioural activation is a core ingredient of CBT for seasonal affective disorder, while pre-emptive scheduling is a logical extension that has not been directly trialled.
Values-to-Action Committed Step Planner — A bridge worksheet between values clarification and behaviour change: it helps clients translate an identified value into one small, SMART, values-aligned step, while explicitly planning for the thoughts and feelings that will try to stop them, and logging their willingness to act with those thoughts and feelings present, rather than waiting for them to pass.
What Matters Through the Change — A one-page ACT sheet: what the transition has made harder, hooking thoughts, three values and one small step with a smaller fallback and a rating of how far it moved the client toward what matters.

ADHD

A Kind Coach for the Aftermath — A compassion-focused sheet for the aftermath of a surge. It names the threat, drive and soothe systems, asks which is loudest afterwards, sets the harsh voice beside a kind coach, builds a kind coach from wisdom, strength and warmth and ends with a short note to self. It is rated Emerging for adults with ADHD because the supporting evidence comes from other groups.
Settle: Body-First Options — A choice of three ways to settle the body before deciding what to do: grounding, movement or slow breathing. Breathing starts with nose-low-slow breathing and offers resonance breathing only later and only if wanted. The sheet lists stop signs, helps the client pick a cue and a skill and holds a seven-day practice log.
The Pause Card — Four short skills for the gap between a trigger and what comes next: STOP, check the facts, opposite action and urge surfing. The client writes their earliest body signal, three cue words and a first move on a card that fits on a phone. The DBT skills are rated Emerging for adults with ADHD because the trial results are not consistent.
The Surge Log — A one-minute log for two or three surges across the week. Each row records the time, trigger, first body signal, size from 0 to 10, what the client did and the aftermath and repair. A short weekly review finds the earliest body signal, the most common trigger and what made a surge smaller.
The Surge Map — A page to fill in together at Session 1. It sets out the six steps of a surge with a made-up example, maps one recent medium-sized surge in the client's own words, finds the earliest step that can be caught, records three goals rated 0 to 10 and holds the clinician-completed measures at the start, at Session 8 and at the booster.
Therapist Guide: Steady the Surge — A skills-first, neuroaffirmative protocol for adults with ADHD whose strong feelings arrive fast and leave a mess behind. It is built from five studies published in the last twelve months and four older robust ADHD trials, and it is delivered alongside medical care. Eight individual sessions and an optional booster run from a shared map of the surge through a one-minute log, body-first settling, the pause and check-the-facts skills, a compassion-focused session for the aftermath and a needs-based values session, ending in a surge plan. Each approach carries a colour-coded evidence rating and the guide says plainly what is supported and what is extrapolated.
What Matters, What Helps — A values and needs sheet. The client rates choice, feeling able and connection from 0 to 10, notices what happens when one is squeezed, ticks the areas that matter, plans one tiny step tied to a cue with a back-up and writes a one-page surge plan with early signs, a first move and who can help.

Anxiety

Anxiety Cycle Mapping Worksheet — A collaborative, whiteboard-style formulation tool that maps a client's anxiety onto three connected elements (physical sensations, catastrophising thoughts and avoidance behaviour) so the cycle that keeps anxiety going becomes visible in one diagram rather than three separate conversations.
Worry Postponement Worksheet — An actionable daily logging sheet based on Wells' Metacognitive Therapy and Borkovec's stimulus control. It trains clients with generalised anxiety disorder (GAD) to distinguish between practical, solvable problems and chronic, hypothetical worries.

Avoidance

Avoidance Cycle Worksheet — A highly visual, client-facing formulation worksheet mapping the negative reinforcement loop of anxiety. It demonstrates how escaping or avoiding a feared scenario brings immediate distress reduction, but actively prevents cognitive re-evaluation and shrinks the client's life space.
Safety Behaviour Drop Plan — A structured worksheet for planning the gradual, hierarchical elimination of safety behaviours. Listing each behaviour, the function it serves, the feared consequence of dropping it and a stepwise reduction plan paired with specific exposure exercises.
Safety Behaviours Worksheet — A highly structured clinical tool to audit and drop "stealth" safety behaviours (reassurance-seeking, holding escape medications, sitting close to doors). These habits are critical to identify because they block processing of expectancy violation and keep fear loops alive.

Behavioural Addiction

28-Day Quit Tracker — A two-page tracker for the first 28 days. Each day records use, the strongest urge from 0 to 10, the trigger, the tool used and notes. Optional milestone rewards are set for days 3, 7, 14 and 28, and a weekly check-in records what helped, what was hard and one adjustment.
A Kind Coach After a Bet — A compassion-focused worksheet for the hours after a bet or a slip. It explains threat, drive and soothe in plain words, helps the client notice the harsh voice and builds a kind, honest coach paired with the settling breath. It is placed before the values session on purpose.
Baseline & Behavioural Reset Log — A 7-day self-monitoring log for the CBT-IA behavioural-modification phase of screen-craving work: trigger and context, urge intensity on a 0-10 scale, what the client did instead of checking, how long the urge lasted and how they felt afterwards, closing with end-of-week reflection prompts that turn seven days of entries into a pattern the client can see for themselves.
Craving Spike Skills Card — A pocket-sized DBT distress-tolerance card (TIPP, a short urge-surfing sequence and distraction or opposite-action ideas) built for the sharpest few minutes of craving when a phone is physically out of reach, such as during a school phone-ban period.
Gambling Map and Money Safeguards — A page to fill in together at Session 1. It records how gambling shows up, what it gives and costs, the client's goal and the money and device safeguards the client chooses, with a check on thoughts of self-harm.
Mapping My Craving Reset Cycle — A psychoeducation worksheet that builds a client's own five-stage picture of their craving cycle (the trigger, the physiological signal that arrives before the urge fully forms, the urge's exact words, the inner-critic reaction, then the behaviour and its cost) so a single overwhelming event starts looking like a sequence that can be stepped into and interrupted.
My Craving Toolkit Card — A card to keep on a phone or in a wallet. It holds if-then plans for the top triggers, a section for breaking the chain by changing one link in a pairing, a menu of body-first tools and a four-step routine for when an urge hits: name it, weigh it, ride it and choose.
My Future Self — An optional page. The client picks a real ordinary day in the next one to four weeks when they are nicotine-free, pictures it for one or two minutes, names the most likely obstacle and writes an if-then reply. It is a gentle practice, skipped if it does not suit the client, and future-self imagery for smoking is at an early stage of evidence.
My Nicotine Map — A page to fill in together at Session 1. It records recent times of use, the jobs nicotine does and the habits it is paired with, such as the first coffee or a meal. It picks one link in each chain to change and records the client's reasons for quitting and the support being lined up.
My Values-Based Engagement & Relapse-Prevention Plan — A four-step integration plan (Regulate, Defuse, Soothe, Engage) that brings a whole craving-regulation protocol together into one portable relapse-prevention plan, with a values check-in, one committed action for the week, a lapse-response sequence and a booster-session tracker at 4 and 12 weeks.
Riding the Urge — A six-step guide to riding an urge as a wave that rises, peaks and passes. It teaches the client to notice and name the urge, find it in the body, rate it, breathe nose-low-slow, watch the wave and choose the next step. A log records ratings before and after two and five minutes. Resonance breathing is an optional later practice for calm times, and there are no breath holds.
Riding the Urge: Values-Based Screen Choices — An ACT worksheet that defuses from urgency-laden thoughts such as "I have to check now," teaches urge surfing for the craving wave rather than fighting or obeying it, and builds a values-based, not rule-based, screen-use plan with a willingness rating and one committed action the client chooses for themselves.
Schema Triggers Map — A seven-schema rating grid (Deprivation, Defectiveness/Shame, Failure, Unrelenting Standards, Emotional Inhibition, Subjugation, Social Isolation) that links a client's strongest early maladaptive schema to a specific recent trigger, what it needed when it first formed and a more accurate adult-level response. Built on evidence that combining Schema Therapy with ACT produces larger, more durable reductions than either approach alone.
Settle the Urge — A guide to riding a gambling urge as a wave: nose-low-slow breathing, urge surfing, a 20-minute delay rule and an optional slower breath for calm times, with a practice record. Breathwork is a choice, begins with the simplest technique and never uses breath holds.
Soothing the Alarm: A Compassion-Focused Skills Sheet — A CFT worksheet on the threat, drive and soothe systems applied to phone-removal distress, with a soothing-rhythm breathing script and a self-critical-to-compassionate reframe exercise for the shame that often accompanies how much distress losing a phone can cause.
Soothing the Inner Critic After a Lapse — A compassion-focused exercise for the inner-critic voice that follows a lapse. A brief soothing-breath and self-compassion practice, plus three steadying questions about what a client would say to a friend, what they actually need and one small kind next step. Built to interrupt the shame-spiral-to-relapse pathway, since shame is one of the strongest known triggers for the very behaviour it criticises.
Supporting Without Policing: A Family Conversation Guide — A parent and carer-facing guide for shifting from policing a young person’s phone use to solving the problem together. A policing-versus-collaborating comparison, conversation starters and a draft family phone agreement with a review date, written for the family conflict that often surfaces once a school phone ban puts device use under a spotlight at home too.
The Kind Coach — A page that contrasts the harsh voice that follows a slip with a kind and honest coach. It records what the harsh voice says, writes the coach's words, sets out a five-step slip plan and holds a short slip review, so that a slip becomes information and not a reason to hide.
The Regulate Skill: Breath-Based Urge De-escalation — Step-by-step slow-paced breathing instructions (in for a count of 4, out for a count of 6, at roughly 5-6 breaths per minute) with a practice log and before/after urge-intensity ratings. Built as a physiological de-escalation skill to use at the very first sign of the bodily urge signal, before the urge's words have fully formed, borrowing its mechanistic logic from heart-rate-variability biofeedback and neuromodulation evidence.
Therapist Guide: Calm the Chase — An eight-session protocol for adults whose gambling has become harmful, with an optional booster. It keeps CBT as its core, in line with a 52-trial network meta-analysis and NICE guidance, and adds urge skills, a compassion-focused session before a values session and a written slip plan. Each approach carries a colour-coded evidence rating, and the guide states plainly what the five source studies show and what is extrapolated.
Therapist Guide: Quit Without the Fight — A six-session third-wave protocol for adults who want to stop smoking or vaping, delivered alongside medical stop-smoking support. It runs from a shared nicotine map through meeting the urge with the body first, a kind coach for slips, a values and willingness session and a craving toolkit, ending with a plan for staying quit. Each approach carries a colour-coded evidence rating, and an appendix records what was considered and not added, including box breathing and bilateral stimulation.
Therapist Guide: Regulate to Choose — An integrative protocol for behavioural addictions and compulsive urges (problematic smartphone/social media use, gaming, low-to-moderate-risk gambling, compulsive eating or shopping) synthesised from five recent studies on craving neuroscience, heart-rate-variability biofeedback, ACT-based inhibitory control training and combined Schema Therapy plus ACT. It formulates using a five-stage Craving Reset Cycle (trigger, physiological spike, urge cognition, threat-system/shame activation, behavioural response) before any worksheet is introduced, and sequences eight sessions across breath-based regulation, ACT defusion, CFT self-compassion for lapses, schema-vulnerability mapping and an integrated values-based relapse-prevention plan.
Therapist Guide: Screen Craving in the Phone-Ban Era — An integrative protocol for adolescent problematic smartphone and social media use, written for the 2026 wave of UK school phone-ban policies putting removal and withdrawal squarely in front of clinicians who had not previously needed a structured response to it. It formulates using a five-stage screen craving cycle (trigger, urge, blocked or used response, threat-system activation and rebound) before any worksheet is introduced, and sequences six sessions across CBT-IA psychoeducation and self-monitoring, ACT defusion and values, CFT soothing-system work, DBT distress tolerance and a family session where conflict is acute.
Therapist Guide: The Loneliness Loop — An integrative third-wave protocol for clients whose main source of emotional connection has become an AI chatbot or companion app. It formulates the pattern with the components model of behavioural addiction (salience, mood modification, tolerance, withdrawal, conflict and relapse), then sequences compassion-focused work before ACT values work, followed by DBT interpersonal effectiveness and regulation skills and a schema-informed relapse prevention session. A 2026 cross-sectional study of young adults found a strong link between loneliness and chatbot dependence, partly explained by low perceived social support, which gives clinicians a working formulation to test with each client. There are no published trials of treatment for this presentation yet, so the overall evidence rating is practice-based, the lowest tier present, and each technique is rated honestly for this population.
Thinking Traps and Chasing — A CBT worksheet for common gambling beliefs. The client ticks familiar traps, tests one against the odds and their own log, writes a more balanced thought and rates belief before and after, then plans what to do when the chase begins.
Understanding My AI Companion Use — A non-shaming self-check that translates the six components of behavioural addiction (salience, mood modification, tolerance, withdrawal, conflict and relapse) into plain language about AI companion use. It also asks what the companion gives the client, what it may be costing them and what a good year would look like. It is a formulation aid and a conversation starter, not a diagnostic instrument or a scored scale.
Understanding the Screen Craving Cycle — A CBT-IA-informed psychoeducation worksheet that builds a client’s own five-stage picture of their screen craving cycle (trigger, urge, response and how it feels afterwards) without judgement, plus a prompt to identify the underlying need the phone may be meeting: connection, boredom relief, escape from anxiety, status or fear of missing out.
Unhooking From Urge Thoughts: A Defusion Toolkit — A menu of five ACT defusion techniques for urge-related thoughts (naming the thought, thanking the mind, changing the voice, urge surfing and zooming out to ask whether following the thought serves the client's values) with before/after SUDs ratings and a practice log. Designed as the second step of a regulate-then-defuse sequence, used once the breath skill has settled the body.
Urge and Bet Log — A running log for the week that records, for each urge or bet, the trigger, thought, body and feeling, urge strength, action and aftermath. A weekly summary shows days gambled, urges ridden out, money lost and the highest urge.
Usage and Urge Tracking Diary — A paper diary for noticing urges and use before any attempt to change them. Each line records when it happened, what came just before, urge strength from 0 to 10, what the client did, time spent and how they felt afterwards, with an end of week reflection on patterns and on one small thing that helped. It works for AI companion use and for other behavioural urges. The Urge Surf and Diary micro-tool is its digital companion, with a timer, an optional breath guide and a printable pattern summary.
Values and Slip Plan — A two-part worksheet. Part 1 turns two or three values into small commitments linked to high-risk times. Part 2 is a written slip plan covering warning signs, the first hour, who to tell, the coach words and what to do with money in the first 24 hours.
Values-Based Reconnection Matrix — An ACT matrix worksheet that separates away moves, such as opening an app to escape loneliness, rejection or awkwardness, from toward moves that serve the kind of connection the client actually wants. It includes a list of connection values, a simple defusion exercise for sticky thoughts such as I need this to cope, and one small committed action sized to be done before the next session. A 2026 scoping review found that values clarification and committed action were the most common ACT components in interventions for problematic technology use.
What I Am Quitting For — A four-part page for ACT work on quitting. It ticks what matters in life, names what the client is willing to feel, practises stepping back from the thought "I need one" and chooses one small action this week that fits what matters, with when and where.

CBT

ABCDE Thought Record — A structured five-column thought record (Activating event, Beliefs, Consequences, Disputation, Effective new belief) that guides clients from a triggering event through the automatic belief it produced, its emotional and behavioural consequences, a Socratic disputation of the belief and finally a more balanced alternative belief.
Behavioural Experiment Worksheet — A cornerstone CBT worksheet that acts as a structured scientific record. It guides clients to treat anxious cognitions not as facts, but as hypotheses that can be tested in the real world through deliberate empirical testing.
CBT-I Sleep Restriction Worksheet — A single fillable instrument for the two moving parts of CBT-I's behavioural core: a nightly sleep diary that produces a sleep-efficiency percentage, and a session-by-session titration table that turns that percentage into a concrete instruction to widen the sleep window, hold it or narrow it further.
Downward Arrow Technique Worksheet — A structured, column-by-column record of the downward arrow technique: a Socratic drill that traces a specific automatic thought down to the underlying core belief that generates it, so a belief such as "I am not good enough" becomes explicit and available for cognitive restructuring rather than staying implicit.
Identifying Cognitive Distortions Worksheet — A reference worksheet listing ten common cognitive distortions (all-or-nothing thinking, overgeneralisation, mental filter, disqualifying the positive, jumping to conclusions, magnification, emotional reasoning, should statements, labelling and personalisation), each with a client-friendly example, to build recognition of distortions as they occur.
Intolerance of Uncertainty Worksheet — A highly structured cognitive behavioural worksheet designed to address the intolerance of unexpected or ambiguous outcomes. It guides clients to identify subtle checking, app checking, googling and reassurance-seeking habits, and designs structured experiments to build tolerance for uncertainty.
My Sleep Window: CBT-I Client Worksheet — The client-facing companion to the CBT-I Sleep Restriction Worksheet. Where the clinician sheet carries the sleep-efficiency arithmetic and the titration rule, this sheet asks the client for only what they can report reliably each morning: when they got into bed, roughly how long it took to fall asleep, how often they woke, when they got up and how sleepy the day felt. The clinician converts those entries into a sleep-efficiency figure at review. The sheet also restates the standing rules in plain words (fixed wake time, the 20-minute rule, bed for sleep only), gives the client a place to park worries instead of rehearsing them in bed, and asks them to flag drowsiness that makes driving or using equipment unsafe.
My Transition Map — A page to fill in together at Session 1. It records what the client has noticed lately, one recent episode step by step and a 0 to 10 bother rating, with a weekly tracker for bother, sleep and mood.
Settling the Heat — A one-page flush plan with a before and after bother rating and a daily breathing practice tick-box. Breathing is taught to settle the body and the fear, not to switch flushes off.
Sleep and Night Sweats — A one-page sleep plan with a night-sweat toolkit, a seven-day diary and a sleep thought with a kinder one. The therapist helps set a sleep window and the client does not cut time in bed alone.
Therapist Guide: Steady Through the Transition — A six-session protocol for adults who are struggling with the psychological side of perimenopause and menopause. It keeps CBT for hot flushes, night sweats and sleep at its core, in line with a meta-analysis of 14 trials, and adds body-first settling, a compassion-focused session before an ACT values session and a DBT-informed surge plan. Each approach carries a colour-coded evidence rating, and the guide states plainly that there are no menopause-specific trials of ACT, CFT, DBT skills or resonance breathing.

CFT

Compassionate Image Building Worksheet — A guided imagery worksheet for building an ideal compassionate image (carrying the qualities of wisdom, strength, warmth and non-judgement) as an internal resource clients can call on for self-soothing and affect regulation between sessions.
Compassionate Letter Writing Guide — A structured guide for writing a letter to oneself in the voice of an ideal compassionate other (wise, strong, warm and non-judgemental) that addresses the client's suffering directly, validates the struggle and offers encouragement toward growth.
Compassionate Self-Correction Worksheet — A worksheet that helps clients distinguish hostile self-criticism, which activates the threat system, from compassionate self-correction, which activates the soothing system. And guides them through reframing a specific instance of self-criticism into an honest but warm, encouraging alternative.
Soothing Rhythm Breathing Practice Sheet — A daily practice sheet for soothing rhythm breathing (roughly five to six breaths per minute, with an extended exhalation) paired with tracking of body posture, facial expression and felt sense of parasympathetic activation, to build the affect-regulation foundation that later CFT compassion work depends on.
Soothing the Winter Self-Critic — A compassion-focused sheet that uses the threat, drive and soothing systems to understand the self-criticism that tends to arrive with low winter energy. The critic is treated as a clumsy protector, and a compassionate winter friend gives the client a warmer way to respond. Compassion-focused therapy has meta-analytic support for self-criticism and self-compassion but has not been studied in seasonal depression.
The Kind Voice in Midlife — A one-page compassion-focused sheet: the three systems, the inner critic and what it is trying to do, the kind voice and a kind-voice card to carry.
Three Systems Worksheet (Threat, Drive, Soothing) — A printable, proportionally-drawn version of Gilbert's three circles: a shared formulation tool that maps the threat and self-protection system, the drive and resource-seeking system and the soothing and affiliative system, so a client can see their own imbalance rather than reading it as personal failing.
Window of Tolerance Worksheet — Clients often describe their difficulty as "I either explode or shut down". The window of tolerance (Siegel, 1999) gives that pattern a shared map: a band of arousal within which a person can think, feel and act flexibly, with hyperarousal above it and hypoarousal below. This worksheet lets the client chart where they are across the week, name the cues that signal each zone and choose a skill matched to the direction they are moving. It can be read through an ACT lens (a workable zone, where choice and contact with values are available) or a CFT lens (which of the threat, drive and soothing systems is steering).

DBT

Building Real-World Connection Skills — A skills handout for the moments that feel harder than opening an app: asking for what you need with DEAR MAN, keeping a relationship steady with GIVE and keeping self-respect with FAST. It adds a menu of alternatives to reach for when an urge is high and a short guide to urge surfing, which pairs with the Urge Surf and Diary micro-tool. The skills come from the DBT skills training manual and are widely practised, but have not been trialled on their own for AI companion dependence.
Core Mindfulness Skills for Teens — A teen version of the DBT core mindfulness worksheet for young people aged around 13 to 17. It keeps the adult structure, the three What skills and three How skills each with a short practice, but uses shorter practice windows and teenage examples: noticing a sound, a feeling and a thought in 20 seconds, playing music or shooting hoops with full attention, or putting the phone away to do one thing at a time. It closes with a Wise Mind summary and a practice log.
Core Mindfulness Skills Worksheet — A client worksheet for the six DBT core mindfulness skills. Each skill has a one-line definition and a short practice with a concrete target, such as noticing one sound, one body sensation and one thought in 30 seconds, or rewriting one judgement as a plain fact. It closes with a Reasonable Mind plus Emotion Mind equals Wise Mind summary and a practice log for daily use.
DBT Behaviour Chain Analysis Worksheet — A fillable worksheet that slows one dated episode of a problem behaviour down to its links: what prompted the chain, what made the person vulnerable that day, the thoughts, body sensations, emotions, urges and actions that followed and what the behaviour led to. It then moves to solution analysis, pairing chosen links with a skill, a prevention plan and a repair plan. The sections follow the step order in the DBT skills training manual (Linehan, 2015). The wording and layout are original.
Helping Your Child Build Mindfulness Skills — A short guide written to parents and carers rather than the child, turning DBT core mindfulness into three games for children under 13. Rainbow Breathing pairs a slow breath with tracing a rainbow in the air, five times. I Spy With My Five Senses takes turns naming one thing for each sense in plain, factual words. Frog on a Lily Pad builds from 30 seconds of stillness, with thoughts pictured as bubbles to notice and let float away. Each game names the skills it builds and has three numbered steps.
Helping Your Child Use TIPP Skills — A short guide written to parents and carers rather than the child, turning three of the four TIPP skills into games that suit children under 13: the Fast Feet Game for intense exercise, Smell the Flower, Blow Out the Candle for paced breathing and Robot and Rag Doll for muscle relaxation paired with the breath. Each game has three numbered steps and a count. The temperature skill is deliberately left out at this age, with a plain explanation, and caregivers are asked to notice which game works best and bring that back to therapy.
My Surge Plan and Keeping Going — A one-page surge sequence, body-first options and a hard-weeks plan with early signs, what helps and who to contact, plus a note for very low moments.
Opposite Action Worksheet — Opposite action is a DBT emotion regulation skill for emotions whose intensity or urge does not fit the facts, or whose urge is not effective in the situation. The client acts opposite to the urge, all the way, while the emotion is present. Clients often hear it as just do the thing you fear. This worksheet keeps the skill clinically honest: it starts with checking the facts, it only proceeds when the emotion is unjustified or unhelpful, and it records what happened to the emotion afterwards.
Therapist Guide: DBT Core Mindfulness — A clinician protocol for the DBT module every other module depends on. It sets out the three What skills (Observe, Describe, Participate) and three How skills (Non-judgementally, One-mindfully, Effectively), frames Wise Mind as the practical integration of Reasonable Mind and Emotion Mind rather than a state of calm, adds five Wise Mind practices with an imagery safety note, and summarises the evidence accurately: DBT skills use as a mediator of change, the mindfulness module's effect on attention and impulsivity, and the null findings for universal school-based mindfulness.
Therapist Guide: TIPP Skills — A clinician protocol for TIPP, the dialectical behaviour therapy distress tolerance skill for moments when arousal is too high for any cognitive intervention to land. It sets out the physiological pathway behind each component (the diving response for Temperature, spent arousal for Intense exercise, a longer out-breath for Paced breathing and a tense and release paired with the exhale for Paired muscle relaxation), gives a dose and a troubleshooting line for each, and adds the medical screening and age-specific defaults that most free TIPP handouts leave out.
TIPP Skills for Teens — A teen version of the TIPP worksheet for young people aged around 13 to 17. It keeps the same countable steps, crisis check, go-to skill field, next step and practice log as the adult sheet, but changes the temperature skill: a cold pack held on the eyes and cheeks with normal breathing is the default, and face immersion is used only where a therapist, doctor and parent or carer have all agreed. The safety and crisis boxes name a trusted adult rather than assuming the young person manages a crisis alone.
TIPP Skills Worksheet — A client worksheet for the four TIPP skills, written so it still works when the client cannot think clearly. Every instruction is a literal, countable step: cold water or a cold pack on the face for 30 seconds, at least 60 seconds of vigorous movement, six rounds of breathing in for 4 and out for 6, and squeezing muscles on the in-breath then letting go on the out-breath. A single circled 0 to 10 rating confirms the feeling is at crisis level before the skill is used, and a planned next step makes clear that TIPP is the first move in a sequence, not the whole plan.
Wise Mind Practices — A client sheet with five ways to practise reaching Wise Mind, the integration of Reasonable Mind and Emotion Mind. Two are guided imagery (a stone drifting down through a calm lake and a spiral staircase to the centre of the self) and three are breath-based (silently saying "Wise" on the in-breath and "Mind" on the out-breath ten times, asking Wise Mind a question and asking "Is this Wise Mind?" about a decision). Each has three numbered steps, and a safety note steers clients who find imagery hard or distressing to the breath-based practices first.

Depression

Activity-Values Mapping Worksheet — A worksheet that helps depressed clients map small, planned activities to personal values across life domains (relationships, work, leisure, health), increasing motivation through meaning rather than waiting for motivation to appear first.
Behavioural Activation Worksheet — A structured behavioural activation worksheet built on the functional-analytic model of depression, not the older pleasant-activity scheduling grid it is often confused with. It combines baseline activity and mood monitoring, TRAP/TRAC avoidance analysis and values-linked activity scheduling, with adaptations for ADHD and autistic clients built in rather than added on afterwards.
Light, Sleep and Rhythm Planner — A planner for the light, sleep and rhythm part of CBT for seasonal affective disorder. It builds a morning light plan, a gentle clock-change bridge and a weekly tracker. Bright light has meta-analytic support in seasonal affective disorder, although a 2024 network meta-analysis rates the quality of that evidence as low. Using it before an episode has not been directly trialled.
Slow Breath Practice Sheet — A practice sheet with two breathing techniques and one rule: comfort. Nose-low-slow breathing is a simple arousal-regulation skill within established breathing-pattern practice. Resonance breathing at about six breaths a minute is the pace most often used in heart rate variability biofeedback, where meta-analyses report small to medium benefits for depressive symptoms, but those studies used biofeedback and none targeted seasonal depression.
Therapist Guide: Wintering Well — A six-session pre-emptive protocol for adults with a winter pattern, to begin in early October. It uses the CBT for seasonal affective disorder model, in which winter depression is maintained by reduced light, altered sleep timing, withdrawal and seasonal beliefs, then adds compassion-focused work, ACT values work and two breathing techniques introduced in stages. The overall evidence level is practice-based because the combination has not been trialled in seasonal depression, although its CBT-SAD core is better supported.
Understanding Your Winter Pattern — A psychoeducation and planning sheet built on the CBT for seasonal affective disorder model. It shows the winter loop, helps the client map their last three winters and uses 0 to 100 ratings of seasonal beliefs as a simple clinical equivalent of the dedicated seasonal beliefs measure used in the trials. It is a conversation starter, not a score.

Exposure

ERP Inhibitory Learning Log — A structured log for tracking Exposure and Response Prevention exercises across each trial: the trigger, the client's predicted outcome, which safety behaviours were deliberately dropped, what actually happened, an expectancy-violation rating and which generalisation cues were varied.
Expectancy Violation Worksheet — A worksheet that structures every exposure exercise around an explicit, gradable prediction, meaning what the client expects to happen and how strongly they believe it (0–100%), compared afterwards with what actually happened, so the size of the mismatch, not the drop in distress, is what the client and clinician track.
Exposure Hierarchy Worksheet — A systematic framework grounded in modern Inhibitory Learning Theory. Rather than focusing on simple habituation (waiting for distress to decline), this protocol is designed to systematically violate catastrophic expectations across multiple environmental contexts.
Generalisation Cues Checklist — A checklist of twelve generalisation cues (time of day, location, social context, mood state, interoceptive state and more) for clients and clinicians to vary deliberately across exposure trials, so learning that a situation is safe extends beyond the exact conditions it was first tested in.
Understanding Threat and Extinction Handout — A client-facing companion to exposure therapy that explains, in plain language, why anxiety during exposure is expected and useful, and how staying in a feared situation without escaping or using safety behaviours teaches the brain that the situation is safe.

Health Anxiety

Health Anxiety Worksheet — A printable clinician worksheet for health anxiety, sometimes called illness anxiety. It maps the maintenance cycle one behaviour at a time across body checking, symptom searching, reassurance seeking and avoidance, then plans graded withdrawal using expectancy violation rather than endurance. The layout mirrors the site's Expectancy Violation Worksheet, so a clinician already using that format is not learning a second one.

Long COVID

Breath Retraining Practice Sheet — Two gentle breathing practices with a log. The first is nose-low-slow breathing: through the nose, low into the belly, with a slightly longer out-breath, for 3 to 5 minutes once or twice a day. The second is optional and later: about 6 breaths a minute, in for about 4 and out for about 6. They are taught to settle the body and the worry. Slow voluntary breathing raises vagally mediated heart rate variability in a large meta-analysis, and two 2026 trials in non-clinical adults found lower stress and low mood without a change in resting heart rate variability. In Long COVID the evidence is one small uncontrolled feasibility study and a feasibility trial that found no significant difference on breathlessness, so these practices make no claim to treat the illness.
Flare-Up Crisis Plan — A plan for symptom flares that the client drafts with their clinician while settled. It holds a radical acceptance statement, early warning signs, a menu of DBT-informed skills (STOP, gentle self-soothing through the senses, slow breathing, radical acceptance, adapted opposite action and pros and cons), a pushing-through versus pacing-through comparison, an if-then plan and a support contact. The skills come from the DBT manual and suit acute, physiologically driven distress. No trial of them in Long COVID was found, so they are extended to flares by clinical reasoning. Cold-water and ice techniques are excluded without medical sign-off.
Long COVID Therapy Pathway: Steady Ground or The Energy Envelope? — Two protocols in this library are written for adults with Long COVID, and they answer different questions. Steady Ground asks what psychological therapy can add for distress, worry about symptoms, low mood, poor sleep and loss of valued activity, without ever prescribing activity. The Energy Envelope asks how a client spends their energy, especially when exertion is followed by a delayed worsening. This page helps a clinician choose, and shows how to use both without repeating content. About a quarter of adults with post-COVID condition report post-exertional malaise (pooled prevalence 25%, 95% CI 17% to 36%, low certainty), so a pacing protocol suits a subgroup and not everyone. Pacing rests on one uncontrolled cohort of 31 people and studies with a high risk of bias, with no randomised trial in Long COVID, and trials of psychological therapy are early and mixed. Neither protocol is a treatment for Long COVID.
Our Shared Map — A page to fill in together at Session 1 and again at Session 8. It lists what is getting in the way most, walks down one recent hard moment (what was happening, what the mind said it meant, what was felt, what was done, what that bought and what it cost), records what matters most and three goals rated 0 to 10, and holds the clinician-completed measures at the start, at Session 8 and at the booster. The shared formulation comes from cognitive-behavioural therapy. A pilot trial found a medium reduction in fatigue against a waiting list, so the rating is emerging, but the trial was small and the pooled evidence is mixed.
Pacing and Symptom Diary — A seven-day diary for finding the level of activity a person with Long COVID can currently sustain without a delayed crash. The client records their main activities, rates energy used from 0 to 10 (counting mental and emotional effort), notes symptoms on the day and 24 to 48 hours later and records the rest they took. The delayed column matters most, because post-exertional worsening is often delayed and same-day judgements miss it. A diary is a common first step in pacing programmes, and one uncontrolled cohort that used exertion ratings found fewer and milder post-exertional episodes. It is a discovery tool and not a graded exercise plan.
Reading the Signal — A two-part handout and thought record. Part one is the body doing something real that medicine is still working to explain. Part two is the alarm the mind adds on top: fear about what symptoms mean, constant checking and pressure to fix things. The alarm does not cause the illness, but it can make a hard day feel bigger and lonelier. The sheet has a five-column record for frightening symptoms, honest alternative thoughts to borrow and a guide to telling a useful check-in from anxious checking. The two-part model is established practice and has not been trialled alone in Long COVID, and a study of 44 people found that greater perceived illness threat and low mood went with greater fatigue without showing which causes which.
Settle: A Breathing Practice Sheet — A one-page breathing sheet. Step 1 is nose-low-slow breathing: breathe in gently through the nose, let the breath drop low into the belly or lower ribs, and let the out-breath be slow and a little longer, for 3 to 5 minutes once or twice a day. Step 2 is optional and later: in for about 4 seconds and out for about 6, roughly 5 to 6 breaths a minute. It includes a stop box and a practice log with before and after calm ratings. No trial has tested either step in Long COVID. Slow-breathing trials in other groups found benefit for stress and mood but no reliable change in resting heart rate variability, so the sheet is framed as a small optional skill and not a treatment.
Sleep and Brain Fog — A worksheet of practical strategies for two of the hardest Long COVID symptoms. For sleep it suggests anchoring the wake time and not the bedtime, winding down with the breath, keeping late-day activity inside the envelope and a cool, dim, calm room. For brain fog it suggests budgeting mental energy, scheduling breaks, offloading memory and single-tasking. The client chooses one strategy for each and tracks both from 0 to 10. Sleep is significantly affected in Long COVID, and a four-session psychoeducation trial improved sleep, fatigue and cognition over time, but with no difference between its two programmes. The sheet uses no sleep restriction.
Sleep and Wind-Down Diary — A seven-day diary of lights out, getting up, hours asleep, sleep quality, energy on waking, the previous day's activity level and symptoms, with a tick list for a gentle wind-down routine and a prompt to look for the client's own pattern. There is no sleep restriction anywhere in it, because the effect of time-in-bed cuts on people with post-exertional symptoms has not been tested. A very small observational study of 14 people found that longer sleep went with less fatigue the next day and that the benefit looked weaker after busier days, which is a reason to record the two side by side and is not proof that a routine changes anything.
Soothing the Threat System — A compassion-focused skills sheet for flares and setbacks in Long COVID. It maps Gilbert's threat, drive and soothing systems onto the illness, offers a descriptive three-state map (settled and connected, mobilised and alarmed, shut down and foggy), teaches soothing-rhythm breathing and gives a structure for turning critical self-talk into the voice of a wise, kind friend. A systematic review found CFT promising and well accepted across clinical populations, with most evidence for group formats. No CFT trial in Long COVID was found, so the sheet is offered as a skill to try and not a treatment.
Therapist Guide: Steady Ground — A stepped, measurement-led protocol for adults living with Long COVID, built from five recent studies and an evidence update, and delivered alongside medical care. It targets distress, illness-threat appraisals, sleep and values-led living inside the limits set by the medical team, and it never prescribes activity increases. Eight individual sessions and an optional booster run from a CBT-informed shared map through a two-part model of the body and the alarm, nose-low-slow breathing, a sleep and wind-down diary with no sleep restriction and loosening symptom-watching, then compassion-focused work before ACT values work. The evidence is early: a pilot trial and mixed pooled analyses support psychological care for distress and fatigue, while two randomised trials, one of a group programme and one of a tailored individual programme, found no advantage over their comparison. No trial has tested this bundle, so the overall rating is practice-based, the lowest tier present, and each approach is rated honestly for this population. It is the broader of two Long COVID protocols: a section helps the clinician choose between it and The Energy Envelope, the specialist companion for post-exertional worsening, or run both in sequence.
Therapist Guide: The Energy Envelope — An eight-session protocol for adults with Long COVID whose symptoms worsen a day or more after exertion, delivered alongside medical care. It formulates with post-exertional symptom exacerbation (PESE) and the energy envelope, names two self-reinforcing cycles (uncertainty and invalidation), finds a sustainable baseline from the client's own diary and teaches nose-low-slow breathing, sleep and brain fog strategies, compassion-focused skills, ACT values work and a DBT-informed flare plan. The pacing evidence is early: one uncontrolled cohort found fewer and milder PESE episodes and no randomised trial exists, so every element is rated Emerging or Practice-based and the guide says so. It includes a section on choosing between this protocol and Steady Ground and never prescribes graded exercise.
Understanding Your Energy Envelope — A psychoeducation worksheet explaining post-exertional symptom exacerbation (PESE), the delayed worsening of symptoms after exertion that some people with Long COVID report, and the energy envelope, the amount of activity a person can currently sustain without triggering it. It uses a flight-envelope analogy and maps the boom-bust-rest-repeat cycle, then asks the client for their own boom-bust day and what staying inside their envelope would look like today. The energy envelope idea comes from work in ME/CFS, and pacing in Long COVID rests on one uncontrolled cohort, so the worksheet presents pacing as a sensible approach and not a cure.
Values-Based Pacing — An ACT-informed worksheet for adults with Long COVID who are spending a smaller amount of energy. The client names what matters most right now, notices pressure thoughts such as "I should be able to do this" as thoughts and plans a small step for each value that fits inside the current envelope, with a smaller step if the first feels too big. A meta-analysis of 11 trials in chronic pain found ACT better than control conditions on acceptance, flexibility, functioning, anxiety and depression, with methodological limits. An ACT trial in post-COVID syndrome is registered without results. The worksheet is offered as a skill to try and not a treatment.
Why This Keeps Going — A psychoeducation worksheet naming two self-feeding cycles that can keep Long COVID distress going on top of the symptoms themselves. In the uncertainty cycle an unpredictable symptom leads to closer body-monitoring, then anxiety and tension, then symptoms that feel stronger and more frightening. In the invalidation cycle symptoms are doubted, the client pushes through to be believed, a flare follows and the flare is read as proof the doubt was right. The cycles are clinical formulations built from qualitative accounts of Long COVID and from CBT and DBT models. They have not been tested in Long COVID and are offered to make sense of experience, not to explain the illness.

Panic

Interoceptive Exposure Worksheet — A structured record for planning and running interoceptive exposure exercises: deliberately inducing feared bodily sensations such as dizziness, breathlessness or a racing heart so a client can test a catastrophic prediction against what actually happens, rather than simply waiting for the sensation to pass.
Panic Cycle Worksheet — A visual psychoeducational diagram and personal mapping tool based on Clark's classic cognitive model of panic. This template helps clients map how benign somatic sensations are misinterpreted as immediate life threats, creating a spiral of intense physical panic.

Perfectionism

Deconstructing Perfectionism Worksheet — A structured worksheet that separates helpful standards (which motivate and bring satisfaction) from unhelpful perfectionism (rigid, punitive, driven by fear of failure), and guides the client through a genuine cost-benefit analysis of a specific rule before rewriting it as a flexible, compassionate guideline.

Relapse Prevention

Gradual Reconnection and Relapse Plan — A relapse prevention sheet that names the underlying need the AI companion was meeting, such as to feel understood, safe or wanted, then builds a five-step reconnection ladder from easiest to hardest with a date for each step. It lists early warning signs, sets out what to do after a slip and records support contacts. A return to old patterns is treated as information rather than proof that nothing has worked. Perceived social support is the factor that partly explained the link between loneliness and chatbot dependence in a 2026 study of young adults, which is why widening human contact is the centre of the plan.
Relapse Prevention Blueprint — A client-held blueprint completed collaboratively near the end of treatment, distinguishing a temporary, manageable "lapse" from a full "relapse" back into old patterns, and setting out specific early warning signs, coping resources and who to contact if those signs appear.
Winter Early Warning and Action Plan — A relapse-prevention sheet that turns early warning signs into a traffic-light plan the client and their support people can use. It draws on the relapse-prevention content of CBT for seasonal affective disorder and on the finding that fewer people had a recurrence two winters after CBT than after light therapy. The plan format itself has not been trialled.

Self-Compassion

A Kind Coach for a Hard Illness — A compassion-focused sheet for the harsh voice about being ill, such as "I should be doing more", "I am a burden" and "Everyone else copes". It rates how loud the voice is, notes what happens in the body when it speaks, introduces the three qualities of a kind coach (wisdom, strength and warmth) and invites a message to a close friend and then a short note from the coach, paired with three slow breaths. A systematic review supports the acceptability and benefit of compassion-focused therapy across clinical populations, but it has not been tested in Long COVID, so the rating is emerging.
Fear of Compassion Handout — A psychoeducational handout explaining why self-compassion can feel threatening rather than soothing for clients with histories of trauma or emotional neglect (the "backdraft" phenomenon, where opening the door to warmth briefly intensifies distress before it settles), with guidance on approaching compassion gradually rather than avoiding it.
Softening the Self-Critic — A compassion-focused handout on the threat, drive and soothe systems. It explains why an always-available, never-rejecting AI companion can feel like the only safe source of comfort, and why shame about that tends to deepen secrecy and avoidance. It teaches soothing rhythm breathing (nose-low-slow) as the first technique, offers resonance breathing at about six breaths a minute as an optional later step, and invites a compassionate voice reflection.

Social Anxiety

Self-Focused Attention Worksheet — A printable clinician worksheet for social anxiety. It measures the inward shift of attention that happens at the moment of perceived social threat, captures the observer-perspective self-image that shift produces and tests both together with a paired attention and safety behaviour experiment. The layout mirrors the site's Expectancy Violation Worksheet and Behavioural Experiment Worksheet, so a clinician already using those formats is not learning a third one.