Thoughts from a Therapist

Psychology, Relationships, Meaning, and the Conditions that make Change

All Worksheets, Self-Reflections, and Diagrams

Free worksheets

Worksheets, self-reflections, and diagrams built from the ideas on this site. Each one opens as a PDF or an image. Fill the worksheets in on screen, or print them. Every worksheet links back to the article that explains it.

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Worksheet or diagramTypeOpenArticle
01 · Anxiety, Stress, Triggers & Trauma
Why Did I React That Way? Trigger WorksheetWorksheetPDFArticle
Why Am I Anxious? Four Kinds of Anxiety WorksheetWorksheetPDFArticle
Anxiety Self-Care Plan Worksheet: Sleep, Movement, Breath, and ConnectionWorksheetPDFArticle
Build Stress Tolerance Worksheet: Early Signals and Chosen AdversityWorksheetPDFArticle
Addiction Replacement Behavior Worksheet: What Is the Habit Doing for Me?WorksheetPDFArticle
Social Anxiety Worksheet: What Am I Trying to Control?WorksheetPDFArticle
The Four Stages of an Emotional ReactionDiagramImageArticle
Four Kinds of AnxietyDiagramImageArticle
Stress ToleranceDiagramImageArticle
OCD and the Four StagesDiagramImageArticle
PTSD Triggers on a SpectrumDiagramImageArticle
ADHD and AnxietyDiagramImageArticle
02 · Relationships, Intimacy & Communication
Pathways to Importance Worksheet: What Makes Your Partner Feel LovedWorksheetPDFArticle
Bids for Connection Worksheet: Mapping a Cycle That Starts With PleasureWorksheetPDFArticle
How to Ask Your Partner for What You Want: Complaint to Request WorksheetWorksheetPDFArticle
Questions About Your Childhood to Ask Your PartnerWorksheetPDFArticle
Premarital Counseling Questions WorksheetWorksheetPDFArticle
Mismatched Desire Worksheet: Unwritten Rules About SexWorksheetPDFArticle
Attachment Style Self-Reflection: Patterns by Relationship and Under StressSelf-reflectionPDFArticle
Relationship Check-In: Which Parts of Our Relationship Need Attention?Self-reflectionPDFArticle
Attachment Through the Four StagesDiagramImageArticle
The Four Purposes of CommunicationDiagramImageArticle
Defensive Listening: Six Ways Attention LeavesDiagramImageArticle
Disengagement, Security, and EnmeshmentDiagramImageArticle
What Is a Long-Term Relationship For?DiagramImageArticle
03 · Parenting & Family
Which Parenting Role Fits This Situation? Four Roles of Parenting WorksheetWorksheetPDFArticle
Teen Development Worksheet for Parents: Five Core Tasks of AdolescenceWorksheetPDFArticle
Co-Parenting Worksheet for Couples: Parenting Values and DisagreementsWorksheetPDFArticle
Co-Parenting After Divorce Worksheet: Double Binds and a Difficult Co-ParentWorksheetPDFArticle
Genogram Worksheet: Family Patterns Without BlameWorksheetPDFArticle
The Four Roles of ParentingDiagramImageArticle
Five Core Tasks of Adolescent DevelopmentDiagramImageArticle
A Sample GenogramDiagramImageArticle
04 · Self-Awareness, Self-Worth & Integrity
Values and Integrity Worksheet: Am I Living by What I Value?WorksheetPDFArticle
Guilt vs Shame Worksheet: Guilt for Harm or Guilt for Being YourselfWorksheetPDFArticle
Externalizing the Problem Worksheet: Loosening Self-LabelsWorksheetPDFArticle
Why Do I Keep Doing This? Understanding a Pattern Without JudgmentWorksheetPDFArticle
Who Am I in Different Settings? Identity and Family Roles WorksheetWorksheetPDFArticle
Dialectical Thinking Worksheet: Holding Two TruthsWorksheetPDFArticle
Building Discipline Worksheet: Ten-Second Habits and Kept PromisesWorksheetPDFArticle
Mental Health Self-Inventory: The Fractal Field Across Seven DimensionsSelf-reflectionPDFArticle
Emotional Intelligence Self-Assessment: Too Little, Too Much, or BalancedSelf-reflectionPDFArticle
The Fractal Field of Mental HealthDiagramImageArticle
Emotional and Social Intelligence: A Living BalanceDiagramImageArticle
People-Pleasing and Integrity: The Three FearsDiagramImageArticle
Rigid Identity: Four Self-Sealing LoopsDiagramImageArticle
Strength Is Contextual: Hypo- and Hyper-EmpowermentDiagramImageArticle
Dichotomy vs Dialectic: Either/Or and Both/AndDiagramImageArticle
05 · Fulfillment, Meaning & Philosophy
Why Am I Disappointed When Things Are Good? Expectations WorksheetWorksheetPDFArticle
Why Good Experiences Can Feel DisappointingDiagramImageArticle
Intentionality and Happiness: Living by Plan or in the MomentDiagramImageArticle
06 · Spirituality, Creativity & the Present Moment
How to Stop Ruminating Worksheet: Radio Log and Returns TrackerWorksheetPDFArticle
Meditation Is the Practice of ReturningDiagramImageArticle
Analysis vs ObservationDiagramImageArticle
07 · Culture, Politics & Shared Problems
How to Form Your Own Political Positions WorksheetWorksheetPDFArticle
How to Spot Manipulation in News and Political Ads WorksheetWorksheetPDFArticle
How to Solve a Personal Problem Worksheet: Dialectic and Deconstruction (DDS)WorksheetPDFArticle
How Dialectic and Deconstruction Solutions WorksDiagramImageArticle
Liberal and Conservative as StrategiesDiagramImageArticle
08 · How Therapy Works
Getting the Most Out of Therapy Worksheet: Fit, Feedback, and What I Need TodayWorksheetPDFArticle
Types of Therapy Explained: Where Each Approach EntersDiagramImageArticle
Self of the Therapist Reflection Worksheet: What I Bring Into the RoomWorksheet (clinicians)PDFArticle
Immediacy in Therapy Practice Log for TherapistsWorksheet (clinicians)PDFArticle
Self of the Therapist Inventory: Clinical Capacity Drift CheckSelf-reflection (clinicians)PDFArticle

Filling in on screen. The worksheets work in Adobe Acrobat and Reader, Chrome, Edge, Firefox, and Mac Preview. Type on the lines, click the boxes, and click a dot or type a letter where the sheet asks for a mark. Save the file to keep the answers. In Google Drive, open it in the PDF viewer. Opening it with Google Docs removes the fill-in fields.

Printing. Every worksheet prints on letter paper exactly as it looks on screen.

These tools are for reflection and conversation. They do not diagnose anything, and they are not a substitute for therapy.

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