Worksheet Examples 2026 - See Before You Sign Up

CBT

CBT Thought Record

A personalized thought record for a client dealing with workplace anxiety and perfectionism.

Client Context

Marketing manager, 34, fears being seen as incompetent, catastrophizes before presentations

Generic Worksheet

Standard template prompts

Describe the situation that triggered your emotion

What automatic thought did you have?

What emotion did you feel? Rate 0-100

What evidence supports this thought? What evidence contradicts it?

What is a more balanced way to think about this?

Personalized Worksheet

Uses client's specific context

Think back to the presentation meeting. Where were you sitting? Who was in the room?

When you noticed your heart racing, what was the first thought that popped up? Was it the "they'll find out I'm not qualified" thought you mentioned?

That sick feeling in your stomach. How intense was it this time, compared to the budget review last month?

You said Sarah complimented your data visualization last time. What did your manager say in your last review about presentations?

If Alex came to you with this exact fear before their presentation, what would you tell them?

Try It With Your Client

10 free worksheets, no signup required

DBT

DBT Distress Tolerance

TIPP skills worksheet personalized for a client with intense emotional reactivity.

Client Context

College student, 21, BPD features, struggles with roommate conflicts, history of self-harm urges

Generic Worksheet

Standard template prompts

T - Temperature: Use cold water to activate the dive reflex

I - Intense Exercise: Do vigorous physical activity for 10-20 minutes

P - Paced Breathing: Slow your breathing, exhale longer than inhale

P - Paired Muscle Relaxation: Tense and release muscle groups

Personalized Worksheet

Uses client's specific context

T - Your ice pack is in the freezer door. Hold it on your face for 30 seconds. Remember how this helped after the text from your mom last Tuesday.

I - Put on your running playlist (the one with the Beyonce songs) and do jumping jacks in your room. Your roommate knows this is your coping - she gets it.

P - Use the breathing pattern we practiced: 4 in through nose, 7 hold, 8 out through mouth. Count on your fingers if your mind races.

P - Start with your hands since that's where you feel urges. Make tight fists for 10 seconds, then let them go completely soft.

Try It With Your Client

10 free worksheets, no signup required

Anxiety

5-4-3-2-1 Grounding

Sensory grounding for a client with panic attacks and dissociation.

Client Context

Therapist, 42, experiences depersonalization during client sessions, history of childhood trauma

Generic Worksheet

Standard template prompts

5 things you can SEE

4 things you can TOUCH

3 things you can HEAR

2 things you can SMELL

1 thing you can TASTE

Personalized Worksheet

Uses client's specific context

Look at the blue ceramic mug on your desk, the one from the conference. Notice the crack in the handle. See your diplomas on the wall - read each one slowly.

Feel your feet in your shoes - those comfortable Danskos you always wear. Run your thumb across your wedding ring. Touch the arm of your chair - that familiar worn leather.

Listen for the white noise machine outside your door. Can you hear the clock ticking? The HVAC hum that sounds like your first office.

You keep lavender oil in your desk drawer. The peppermint tea you always have in sessions.

Take a sip of water from your Nalgene. Notice if it's room temperature like you prefer.

Try It With Your Client

10 free worksheets, no signup required

Emotion Regulation

Anger Iceberg

Exploring emotions beneath anger for a client in couples therapy.

Client Context

Construction supervisor, 38, explosive anger with spouse, traditional upbringing, "men don't cry"

Generic Worksheet

Standard template prompts

What triggered your anger?

What emotions might be underneath the anger?

What unmet needs might be present?

What beliefs are being activated?

Personalized Worksheet

Uses client's specific context

You mentioned yelling when Maria asked about the credit card. Walk me through the exact moment you felt the heat rise.

Last time we talked about how anger feels "safer" than hurt. When she questioned the purchase, was there embarrassment there too? The same shame you felt when your dad called you irresponsible?

You work 60-hour weeks to provide. When Maria questions spending, does it feel like your sacrifice isn't seen? Like your way of showing love isn't valued?

You said your dad never explained purchases to anyone. Is there a part of you that believes "a man shouldn't have to justify himself"? How does that belief help and hurt your marriage?

Try It With Your Client

10 free worksheets, no signup required

See the Difference Personalization MakesReal Worksheet Examples

CBT Thought Record

Generic Worksheet

Personalized Worksheet

DBT Distress Tolerance

Generic Worksheet

Personalized Worksheet

5-4-3-2-1 Grounding

Generic Worksheet

Personalized Worksheet

Anger Iceberg

Generic Worksheet

Personalized Worksheet

Why Personalization Increases Homework Completion

Reduces Cognitive Load

Creates Emotional Resonance

Demonstrates Understanding

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