Free downloadable psychology tools, worksheets, and self-help resources

The following worksheets are freely available to use as you wish. All worksheets and links are provided courtesy of PsychologyTools distributed under a Creative Commons Attribution-NonCommercial license.


Thought records

CBT Thought RecordCBT Thought Record (Portrait)
Daily Record of Dysfunctional ThoughtsDysfunctional Thought RecordHealth Anxiety Thought RecordSimple Thought RecordWorry Thought Record


Cognitive restructuring

ABC Belief Monitoring

(Digital interactive PDF version)

Behavioural Experiment Planning WorksheetDecatastrophising WorksheetHindsight Bias
Hotspot RecordPie ChartPositive Belief RecordTheory A / Theory B
Hypothesis A / Hypothesis B
Dual Model Strategy
Unhelpful Thinking Styless
What If … ? Worksheet


Diaries / Data gathering

Daily Activity DiaryActivity Diary with Enjoyment and Mastery RatingsActivity Diary – No Time SlotsDaily Monitoring FormPain Diary
Panic DiaryRumination DiarySleep Diary



Safety Behaviours

Thoughts and DepressionThought SuppressionThoughts and DepressionUnhelpful Thinking Styles
What Is Rumination?


Information sheets

Guidelines for Better SleepHindsight BiasIntrusive Thoughts Brain MetaphorPTSD Film Projection MetaphorPTSD Linen Cupboard Metaphors
PTSD and MemorySafety BehavioursStages of ChangeTEAR Model Of GriefThoughts and Depression
Thought SuppressionThreat System / Fight or FlightUnhelpful Thinking StylesValues WorksheetWhat Is Cognitive Behavioural Therapy (CBT)?
What Is Rumination?


Techniques / procedures

Narrative Exposure TherapyPacingRewind Technique


Useful tools

Activity PlanningActivity SelectionAnger Decision SheetBehavioural Experiment Planning WorksheetChecklist for better sleep
EMDR ProtocolMotivation and AmbivalenceProblem Grid

(Digital interactive PDF version)

Problem SolvingStop Think Breathe
Therapy BlueprintThings To Do ListTRAP & TRAC WorksheetTreatment Planning ChecklistThermometer VAS Scale

(Digital interactive PDF version)

What If … ? Worksheet


Forgiveness tools

Unforgiveness hook metaphorForgiveness IsForgiveness QuotesForgiveness Methods


Formulations for specific disorders

Body Dysmorphic Disorder FormulationDelusions FormulationFear Of Bodily SensationsPanic Formulation 1Panic Formulation 2
PTSD Formulation – Ehlers & ClarkSocial Anxiety FormulationUnderstanding PTSD


The Centre for Clinical Interventions (CCI) is an Australian mental health organisation that conducts research, provides training and supervision, and offers a clinical service. They also provide useful resources that are helpful for therapists and their clients. 


Self Help Programme

  1. What is assertiveness?
  2. How to recognise assertive behaviour
  3. How to think more assertively
  4. How to behave more assertively
  5. Reducing physical tension
  6. How to say “no” assertively
  7. How to deal assertively with criticism
  8. How to deal with disappointment assertively
  9. How to give and receive compliments assertively
  10. Putting it all together


Bipolar Disorder

Information sheets

  1. What is Bipolar Disorder
  2. What Causes Bipolar Disorder
  3. Medications for Bipolar Disorder
  4. Psychosocial Treatments for Bipolar Disorder
  5. Detecting Early Warning Signs
  6. Mood and Symptom Monitoring
  7. Vicious Cycle of Depression
  8. Behavioural Activation
  9. Fun Activities Catalogue
  10. Improving How You Feel
  11. Thinking and Feeling
  12. Analysing Your Thinking
  13. Changing Your Thinking
  14. Unhelpful Thinking Styles
  15. Cognitive Changes in Mania
  16. Preventing Manic Thinking
  17. Preventing Mania
  18. Organising and Prioritising
  19. Coping With Stressful Events
  20. Problem Solving
  21. Staying Healthy



  1. Bipolar Symptoms
  2. Medication Record
  3. Stress Vulnerability
  4. Early Warning Signs
  5. Plan of Action
  6. Mood Monitoring
  7. Symptom Monitoring
  8. Behavioural Activation
  9. Weekly Activity Schedule
  10. Weekly Goals Record
  11. Thoughts and Emotions
  12. Thought Diary 1
  13. Thought Diary 2
  14. Thought Diary 3
  15. Simple Thought Diary
  16. Balance Sheet
  17. Organising Ideas List
  18. Coping Resources
  19. Problem Solving
  20. Self Management Plan
  21. Goal Setting

Self-help Programme

  1. Overview of Bipolar Disorder
  2. Treatment Options
  3. Self Monitoring
  4. Behavioural Strategies for Managing Depression
  5. Cognitive Strategies for Managing Depression
  6. Cognitive Strategies for Preventing Mania
  7. Behavioural Strategies for Preventing Mania
  8. Coping with Stressors


Body Dysmorphia

Self-help Programme

  1. Understanding body dysmorphic disorder (BDD)
  2. What keeps BDD going?
  3. Reducing appearance preoccupation
  4. Reducing checking and reassurance seeking
  5. Overcoming negative predictions, avoidance, and safety behaviours
  6. Adjusting appearance assumptions
  7. Self-managment planning



Information sheets

  1. What is Depression
  2. What Causes Depression
  3. Psychotherapy for Depression
  4. Vicious Cycle of Depression
  5. Behavioural Activation
  6. Fun Activities Catalogue
  7. Improving How You Feel
  8. Thinking and Feeling
  9. Analysing Your Thinking
  10. Changing Your Thinking
  11. Unhelpful Thinking Styles
  12. What Are Core Beliefs?
  13. Problem Solving
  14. Staying Healthy
  15. Grief and Bereavement



  1. Symptoms of Depression
  2. Behavioural Activation
  3. Weekly Activity Schedule
  4. Weekly Goals Record
  5. Making the Connection
  6. Thought Diary 1
  7. Thought Diary 2
  8. Thought Diary 3
  9. Thought Diary
  10. Core Beliefs Worksheet
  11. Healthy Me
  12. Goal setting (End of therapy)

Self-help Programme

  1. Overview of depression
  2. Behavioural strategies for managing depression
  3. The thinking-feeling connection
  4. The ABC analysis
  5. Unhelpful thinking styles
  6. Detective work and disputation
  7. The end result
  8. Core beliefs
  9. Self management


Distress Intolerance

Self-help Programme

  1. Understanding distress intolerance
  2. Accepting distress
  3. Improving distress
  4. Tolerating distress


Eating Disorders

Self-help Programme – Part 1

  1. What is an eating disorder?
  2. How ready am I to change?
  3. How eating disorders are maintained
  4. Self monitoring
  5. Regular eating and weighing
  6. Binge eating, purging, and driven exercise
  7. Moods and disordered eating
  8. Dietary rules
  9. Progress review and barriers to change

Self-help Programme – Part 2

  1. Over-evaluation of body shape and weight
  2. Challenging unhelpful thinking
  3. Challenging dietary rules
  4. Body checking / avoidance and “feeling fat”
  5. Low self-esteem
  6. Improving low self-esteem
  7. What are mindsets?
  8. Changing mindsets
  9. Relapse prevention


Generalised anxiety and mindfulness

Information Sheets

  1. What is generalised anxiety disorder?
  2. What is mindfulness?
  3. Mindfulness and letting go
  4. How worry works
  5. Accepting uncertainty
  6. Behavioural experiments
  7. Calming technique
  8. Progressive muscle relaxation
  9. Postpone your worry
  10. Situational exposure
  11. Coping with stress


  1. Anxiety symptoms record
  2. Breathing rate record/a>
  3. Monitoring relaxation
  4. Situational exposure diary
  5. Postpone your worry
  6. Letting go with mindfulness
  7. Accepting uncertainty
  8. Challenging intolerance of uncertainty

Self-help Programme

  1. Overview of generalised anxiety
  2. Overview of worrying
  3. Negative beliefs about worrying (Part 1)
  4. Negative beliefs about worrying (Part 2)
  5. Positive beliefs about worrying
  6. Challenging worries
  7. Letting go of worries
  8. Accepting uncertainty
  9. Problem solving
  10. Relaxation
  11. Self management


Health anxiety

Self-help Programme

  1. Understanding health anxiety
  2. How health anxiety develops
  3. What keeps health anxiety going?
  4. Reducing your focus on health symptoms and worries
  5. Re-evaluating unhelpful health-related thinking
  6. Reducing checking and reassurance seeking
  7. Challenging avoidance and safety behaviours
  8. Adjusting health rules and assumptions
  9. Healthy living and self-management planning




Information sheets

  1. What is panic?
  2. Biology & Psychology of Panic
  3. Vicious Cycle of Anxiety
  4. Calming Technique
  5. Progressive Muscle Relaxation
  6. Behavioural Experiments
  7. Situational Exposure
  8. Physical Sensations and Panic


  1. Breathing Rate Record
  2. Anxiety Symptoms Record
  3. Monitoring Relaxation
  4. Sitational Exposure Diary
  5. Internal Exposure Record

Self-help Programme

  1. Overview of panic
  2. More about panic
  3. The thinking-feeling connection
  4. The ABC’s of thinking and feeling
  5. Unhelpful thinking styles
  6. Detective work and disputation
  7. Evaluation and balanced thinking
  8. Core beliefs
  9. Coping with physical alarms – Exposure part 1
  10. Coping with physical alarms – Exposure part 2
  11. The calming technique
  12. Self management



Information sheets

  1. What is perfectionism?
  2. What maintains perfectionism?
  3. Reducing perfectionistic behaviours
  4. Challenging perfectionistic thinking
  5. Perfectionism rules and assumptions
  6. Re-evaluating the importance of achieving

Self-help Programme

  1. What is perfectionism
  2. Understanding perfectionism
  3. What keeps perfectionism going?
  4. Changing perfectionism
  5. Reducing my perfectionist behaviour
  6. Challenging my perfectionist thinking
  7. Adjusting unhelpful rules and assumptions
  8. Re-evaluating the importance of achieving
  9. Putting it all together


Self Esteem

Information Sheets

  1. What is low self-esteem?
  2. How low self-esteem begins
  3. How low self-esteem is maintained
  4. Acknowledging your positives
  5. Negative self-evaluations
  6. Adjusting negative core beliefs
  7. Adjusting rules and assumptions
  8. Overcoming biased expectations
  9. Healthy self esteem


  1. How low self-esteem begins
  2. How low self-esteem is maintained
  3. Positive qualities record
  4. Positive you journal
  5. Adjusting core beliefs
  6. Challenging biased expectations
  7. Experimenting with biased expectations
  8. Thought diary for negative self-evaluations
  9. Adjusting rules & assumptions
  10. Healthy self esteem

Self-help Programme

  1. What is low self-esteem?
  2. How low self-esteem develops
  3. How low self-esteem is maintained
  4. Biased expectations
  5. Negative self-evaluations
  6. Accepting yourself
  7. Adjusting rules and assumptions
  8. Developing balanced core beliefs
  9. Healthy self esteem


Social anxietyInformation Sheets

  1. What is social anxiety?
  2. What can be done about social anxiety?
  3. Calming technique: breathing
  4. Progressive muscle relaxation
  5. Improving how you feel
  6. Thinking and feeling
  7. Analysing your thinking
  8. Changing your thinking
  9. Unhelpful thinking styles
  10. What are core beliefs?
  11. Situational exposure
  12. Staying healthy


  1. Anxiety symptoms record
  2. Breathing rate record
  3. Monitoring your relaxation level
  4. Weekly activity schedule
  5. Weekly goals record
  6. Making the connection
  7. Thought diary 1
  8. Thought diary 2
  9. Thought diary 3
  10. Thought diaries (Tri-fold)
  11. Core beliefs worksheet
  12. Situational exposure
  13. Situational exposure diary
  14. Healthy me
  15. Goal setting

Self-help Programme

  1. Overview of social anxiety
  2. The calming technique: breathing
  3. Progressive muscle relaxation
  4. The thinking-feeling connection
  5. The ABCs of thinking and feeling
  6. Unhelpful thinking styles
  7. Detective work and disputation
  8. The end result
  9. Core beliefs
  10. Graded exposure 1
  11. Graded exposure 2
  12. Self management


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