As a Licensed Clinical Social Worker and Certified Gottman Therapist serving Oregon and Arizona, I’ve created these evidence-based therapy resources using techniques from CBT, Internal Family Systems (IFS), Gottman Method, DBT, and other proven approaches. Whether you’re working on anxiety management, depression recovery, relationship communication, or breaking dysfunctional family patterns, these free worksheets and exercises provide the same tools I use with clients in my practice.
Each resource includes clear instructions and is designed to be used independently or alongside professional therapy. These materials draw from multiple therapeutic modalities to give you comprehensive tools for personal growth and relationship improvement. Download what resonates with you and start creating positive change today. If you’d like personalized guidance using these tools, consider scheduling a Discovery Session to discuss how individual or couples therapy can accelerate your progress.
Gottman Method Relationship Resources
Your Relationship Snapshot Interactive Assessment
Take the Free Relationship Snapshoot Assessment Online | Interactive tool, immediate results
Purpose: Get a quick “snapshot” of your relationship’s current strengths and growth areas through research-based questions
Best for: Couples wanting honest relationship evaluation, therapy preparation, regular relationship check-ins
How to use: Complete individually or together monthly to track relationship patterns and identify areas needing attention
This interactive assessment complements the Gottman Method couples therapy approach and helps couples prepare for productive therapy sessions.
Gottman Emotional Attunement for Couples
Download Gottman Emotional Attunement PDF | 3 pages
Purpose: Learn to recognize and respond to your partner’s emotions
Best for: Emotional disconnection, communication problems
How to use: Practice exercises together weekly to build emotional awareness
Gottman Relationship Time Planner
Download Gottman Relationship Time Planner PDF | 1 page
Purpose: Schedule intentional connection time with your partner
Best for: Busy couples, relationship maintenance
How to use: Plan weekly together, commit to scheduled connection activities
36 Questions That Lead to Love
Download the 36 Questions That Lead to Love PDF | 3 pages
Purpose: Deepen intimacy through structured vulnerable conversations
Best for: New relationships, reconnecting couples, building emotional intimacy
How to use: Set aside 2-3 hours, take turns asking questions, listen without judgment
Your Relationship Change Plan Worksheet
Download Relationship Change Action Plan PDF | 1 page, step-by-step guide
Purpose: Create specific behavioral changes to transform your relationship with accountability measures and partner verification
Best for: Couples ready for serious change, relationship crisis intervention, therapy preparation
How to use: Complete together focusing on STOP/START/KEEP behaviors, verify specificity with others, commit to follow-through regardless of partner’s actions
This action-oriented worksheet complements my direct accountability approach in couples therapy and helps couples move beyond endless processing into real behavioral change.
CBT (Cognitive Behavioral Therapy) Resources
CBT Worksheet – Advanced
Download CBT Advanced Worksheet PDF | 1 page
Purpose: Deep dive into complex thought patterns and behavioral changes
Best for: Those familiar with basic CBT concepts, persistent mental health challenges
How to use: Use after mastering essential CBT skills for more sophisticated pattern work
CBT Automatic Thoughts Diagram
Download CBT Automatic Thoughts Diagram PDF | 1 page
Purpose: Identify and record automatic negative thoughts as they occur
Best for: Anxiety, depression, relationship conflicts
How to use: Carry with you and record thoughts immediately when upset or triggered
Case Conceptualization Diagram (CBT)
Download CBT Case Conceptulization Diagram PDF | 1 page
Purpose: Map out how your thoughts, feelings, and behaviors connect
Best for: Understanding your personal patterns, working with a therapist
How to use: Complete with professional guidance or for deep self-reflection
Dysfunctional Core Beliefs
Download Dysfunctional Core Beliefs PDF | 1 page
Purpose: Identify inherited beliefs from family or past experiences
Best for: Adults from dysfunctional families, relationship pattern issues
How to use: Complete honestly, then challenge identified beliefs using CBT techniques
Self-Defeating Beliefs Worksheet
Download Self-Defeating Beliefs Worksheet PDF | 1 page
Purpose: Recognize and change beliefs that sabotage your success
Best for: Perfectionism, impostor syndrome, self-esteem issues
How to use: Identify your top 3 self-defeating beliefs and create evidence-based alternatives
Socratic Questioning Guide
Download Socratic Questioning Guide PDF | 1 page
Purpose: Learn to ask better questions for deeper self-exploration
Best for: Therapy work, critical thinking, problem-solving
How to use: Practice asking yourself these questions when stuck or confused
IFS (Internal Family Systems) Resources
IFS Post-Unburdening Meditation
Download IFS Post-Unburdening Mediatation PDF | 3 pages
Purpose: Guided meditation for healing after releasing emotional burdens
Best for: Trauma recovery, family-of-origin healing, emotional processing
How to use: Use after intense therapy sessions or emotional breakthroughs
Inner Child Wounds Handout
Download Inner-Child Wounds Handout PDF | 3 pages
Purpose: Identify childhood experiences that still affect you today
Best for: Adults from dysfunctional families, relationship pattern work
How to use: Review and reflect thoughtfully, consider sharing results with therapist
Emotional Regulation and Coping Resources
Emotional Color Chart
Download Emotional Color Chart PDF | 1 page
Purpose: Identify and name emotions using visual color associations
Best for: Emotional awareness, alexithymia, children and teens
How to use: Reference when struggling to identify what you’re feeling
Problem-Solving and Life Management
Astronaut Problem-Solving Method
Download Astronaut Problem-Solving Method PDF | 1 page
Purpose: Use systematic, high-stakes problem-solving for life challenges
Best for: Complex problems, decision-making, crisis management
How to use: Apply step-by-step process to major life decisions or persistent problems
SMART Goals Worksheet
Download Smart Goals Worksheet PDF | 1 page
Purpose: Create specific, measurable, achievable goals
Best for: Life planning, therapy goals, career advancement
How to use: Replace vague goals with SMART criteria for better success rates
Cost-Benefit Analysis Example
Download Cost-Benefit Analysis Example PDF | 1 page
Purpose: Weigh pros and cons systematically for major decisions
Best for: Life transitions, relationship decisions, career choices
How to use: Complete for any major decision where you feel stuck or conflicted
Happiness & Well-Being Questionnaire
Download Well-Being Assessment Scale PDF | 1 page, self-scoring tool
Purpose: Assess your overall happiness and well-being across five key areas: positive emotions, life satisfaction, meaning, social connection, and resilience
Best for: Personal growth tracking, therapy preparation, depression/anxiety monitoring, regular mental health check-ins
How to use: Complete every 2-4 weeks to track changes in well-being over time – score yourself on 20 research-based statements using a 1-5 scale for immediate feedback on strengths and growth areas
This comprehensive assessment helps identify specific areas for improvement and complements the individual therapy approach for anxiety, depression, and personal development work.