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.
CBT (Cognitive Behavioral Therapy) Resources
CBT Worksheet – Essential
Download CBT Essential Worksheet PDF | 1 page
Purpose: Learn the basics of identifying and challenging negative thoughts
Best for: Beginners to CBT, anxiety, depression
How to use: Start here if you’re new to CBT – complete weekly to build foundational skills
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
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 my 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
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
DBT (Dialectical Behavior Therapy) Resources
DBT Types of Emergencies
Download DBT Types of Emergencies PDF | 1 page
Purpose: Distinguish between true emergencies and overwhelming emotions
Best for: Emotional dysregulation, crisis management, anxiety
How to use: Reference when feeling overwhelmed to assess actual vs. perceived emergency
Communication and Relationship Tools
Assertive Communication Guide
Download Assertive Communications Guide PDF | 1 page
Purpose: Learn to express needs clearly without aggression or passivity
Best for: Boundary setting, workplace conflicts, relationship communication
How to use: Practice scripts before difficult conversations, role-play with partner
Healthy Boundaries Assessment
Download Healthy Boundaries Handout PDF | 1 page
Purpose: Learn what appropriate boundaries look and feel like
Best for: Codependency recovery, family-of-origin issues, assertiveness
How to use: Use as reference when questioning if your boundaries are healthy
The Cycle of Verbal Abuse
Download Cycles of Verbal Abuse PDF | 1 page
Purpose: Recognize patterns of emotional and verbal abuse
Best for: Relationship safety, abuse recognition, protection planning
How to use: Educational resource – seek professional help if you identify these patterns
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.
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
Emotional Word List
Download Emotional Word List PDF | 1 page
Purpose: Expand your emotional vocabulary for better expression
Best for: Communication improvement, therapy work, emotional intelligence
How to use: Find precise words for your feelings instead of using “good” or “bad”
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
Essential Change Plan
Download the Essential Change Plan PDF | 1 page
Purpose: Create structured plan for making lasting personal changes
Best for: Habit formation, behavior change, goal achievement
How to use: Start here for basic change planning, review weekly for accountability
Advanced Change Plan
Download the Advanced Change Plan PDF | 1 page
Purpose: Comprehensive change planning with obstacle anticipation
Best for: Complex behavioral changes, relapse prevention, major life transitions
How to use: Use after mastering essential change planning for deeper transformation
Problem-Solving Venn Diagram Worksheet
Download Problem-Solving Dilemma Guide PDF | 1 page, quick reference
Purpose: Sort problems into “can solve,” “should solve,” and “are solving” categories to focus energy effectively
Best for: Overwhelmed individuals, decision paralysis, priority clarification, therapy goal-setting
How to use: Place current problems in appropriate circles – focus only on the center overlap where all three intersect, avoid living in unsolvable problem areas
Based on the principle “Don’t live there” – stop dwelling on problems you can’t or shouldn’t solve and focus energy on actionable solutions.
Happiness & Well-Being Questionnaire (HWBQ-20)
Download Well-Being Assessment Scale PDF | 2 pages, 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 my individual therapy approach for anxiety, depression, and personal development work.
Professional and Therapeutic Tools
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
Critical Thinking Cheat Sheet
Download Critical Thinking Cheat Sheet PDF | 1 page
Purpose: Quick reference for logical thinking and bias recognition
Best for: Decision-making, argument evaluation, personal growth
How to use: Reference when making important decisions or evaluating information
Session Preparation Worksheet
Download Session Prep Worksheet PDF | 1 page
Purpose: Maximize therapy sessions by preparing topics and goals
Best for: Individual or couples therapy clients
How to use: Complete before each therapy session for more focused, productive work
Post-Therapy Notes
Download Post-Therapy Notes PDF | 1 page
Purpose: Capture insights and action items after therapy sessions
Best for: Therapy clients wanting to retain and apply session learnings
How to use: Complete immediately after therapy sessions for better retention
Specialized Assessment Tools
Impostor Syndrome Summary
Download Impostor Syndrome Summary PDF | 1 page
Purpose: Identify and understand impostor syndrome patterns
Best for: High achievers, professionals, perfectionists
How to use: Review when struggling with self-doubt about accomplishments
The Price You Pay for Your Priorities
Download the Price You Pay for Your Priorities PDF | 1 page
Purpose: Examine what you sacrifice for your current priorities
Best for: Life balance, value clarification, decision-making
How to use: Complete during major life transitions or when feeling overwhelmed