Divorce is a difficult and painful situation for clients in your practice. Help them work through this season with the help of therapy worksheets for adults and other resources from Between Sessions. We offer couples therapy worksheets, stories, handouts, and more. Each divorce worksheet and resource is created by professional therapists so you can be confident in their quality. Get what you need today, and be sure to check out divorce resources for teens, too.

Activities to Help Children Deal with Divorce — Developed at the University of Missouri Extension Services, this handout gives parents simple ways to help their children develop coping skills to deal with separation and divorce. (0321, parenting, divorce)

How Do You Know When You Cross the Line? — This worksheet is designed to help couples identify harmful or verbally abusive patterns in their communication partner and learn healthier ways of approaching conflicts. (couples communication, marital therapy, couples counseling, conflict management, 1018)

Increasing Positive Feelings — This worksheet is designed to evoke positive feelings and simultaneously demonstrate that you can “change the channel” on your emotions. PDF (0216, depression, CBT, positive psychology)

bullet Activities
Comparing Points of View — This worksheet is designed to help people see that others may have a different point of view when they are upset. (anger issues, communication, relationships, 0614)

bullet Assessments
Developing Flexible and Compassionate Thinking — This worksheet is designed to help people consider how they think about others. It is designed to help people see that flexible and compassionate thinking can improve their relationships as well as their own self-image. The assessment asks them to rate 20 questions on a 5-point scale. (compassion, flexibility, relationships, DBT, 0516, CBT).

bullet Ebooks
Couples Communication Workbook — The workbook provides couples with therapeutic homework assignments to help build a foundation for a happier and more fulfilling relationship. In completing these assignments, couples can rehearse new communication strategies and challenge harmful beliefs, strengthening the insights that surface during counseling sessions. This book offers fifty-two worksheets that will help couples learn strategies to manage their emotions in constructive ways, instead of turning to behaviors that erode their relationship. (marriage, couples therapy, communication, 0720)

bullet Worksheets
Questions to Ask Yourself When Making An Important Decision — This worksheets helps people examine their thoughts, feelings, and biases about specific decisions. (0721, problem-solving, decision making)

Conscious Uncoupling — This worksheet goes through the basic principles of Conscious Uncoupling, a five-step process used to end a relationship with a minimum of anger and stress (0121, divorce, relationships)

Preparing to Date After the End of a Relationship — This worksheet is designed to help people think about issues involved in dating after a long-term relationship has ended. The worksheet is designed to help people explore issues from their past as well as what they are expecting from a new dating experience. (1020, relationships, dating, divorce, anxiety).

Increasing Trust and Bonding in Your Blended Family — This worksheet is designed to give parents in a blended family activities to help them build trust and bonding. (divorce, blended family, couples counseling, family therapy, marriage counseling, 0920)

Exploring Your Identity After a Divorce — This worksheet is designed to help people get a better sense of their identity after a divorce. It encourages people to explore their interests, favorite activities, values, and more. (divorce, separation, family therapy, relationship counseling, 0820)

Redefining Your Relationship with Your Ex — This worksheet helps people think about how they can best shape their relationship with an ex-spouse after a divorce. The worksheet suggests a range of new ways to relate to an ex and also points out red flags that might mean it is best to sever ties entirely. The worksheet also provides ways for a person to redefine the past behavior of a spouse to forgive and move on. (divorce, co-parenting, 0820)

Coping with Sadness Following Your Divorce — This worksheet can help people understand and get past the feelings of sadness and sense of loss that come after a divorce. The worksheet asks people to write a goodbye letter to things from the past and a hello letter to the possibilities of the future. (divorce, narrative therapy, depression, marriage, 0820)

Identifying Your Communication Style — This worksheet is intended to help people understand how their communication style is affecting their relationships. (communication, interpersonal effectiveness, relationships, DBT, 0720)

Coping with a Crisis using the STOP Technique — This worksheet teaches people the STOP technique from Acceptance Commitment Therapy (ACT) to deal with difficult situations. The technique involves: slow your breathing; take note of your feelings; open up about your feelings and thoughts; pursue your values. (ACT, crisis, CBT, coping skills, PTSD, Trauma, 0620)

Creating a Forgiveness Ritual — This worksheet provides suggestions to help people forgive others who have hurt them. It helps them understand the thoughts, feelings, and memories they are holding on to and understand how these may be hurting them. (ACT, relationships, divorce, anger, 0620)

I Do Not Feel Respected in My Relationships — This worksheet asks people to think about whether their relationships have mutual respect. It asks people to practice a technique where they are fair, truthful, respectful, stick to their values, and apologize when necessary. (communication, couples, marriage therapy, 0520)

Identifying and Solving Communication Problems in Your Relationship — This worksheet helps couples identify if they have a serious communication problem in their relationship and suggests specific skills to practice as a speaker and as a listener (marriage, relationship, communication, 0520)

Understanding Your Boundaries — This worksheet is designed to help people understand boundary issues and learn strategies to feel more empowered by setting limits, being self-protective, and taking safe risks. (PTSD, trauma, 0120)

Pausing During a Distressing Situation: The REST Technique — This worksheet helps people deal with overwhelming emotions by using the REST technique (relax, evaluate, set an intention, take action). It is designed to help people regain control over their emotions. (DBT, emotional regulation, 1119)

Using Distraction to Tolerate Difficult Emotions: The ACCEPT Technique — This worksheet can be used by people to help cope with overwhelming emotions. It describes the ACCEPTS method, a DBT technique, to help people experiment with various ways to distract themselves from upsetting and overwhelming emotions. (DBT, distress tolerance, emotions, 1119)

The GIVE Technique for Interpersonal Effectiveness — This worksheet is designed to help clients lower their emotional reactivity and be more of aware of the emotional needs of others. (DBT, 0424)

Do You Often Feel Guilty or Ashamed? — This worksheet is designed to help people who are overwhelmed with guilt and shame. It helps people examine the causes of these feelings and what they can do to get closure. It also teaches the concept of self-compassion. (depression, PTSD, bipolar disorder, guilt, shame, self-compassion, 0319)

Recognize and Appreciate Your Resilience — This worksheet is designed to help people understand the concept of resilience and focus on the character traits that make them more resilient. (Solution-Focused, positive psychology, self-esteem, 1118)

Child Custody Handoff Checklist — Handoffs—delivering the child from one parent to another—can be particularly difficult until a routine is established. This worksheet is designed to help parents establish a routine with a minimal amount of discussion until such time both parents feel they can put aside their differences and easily discuss the needs of their child without blaming or recrimination. (divorce, relationships, parenting, 0718)

How Do Your Relationship Conflicts Affect Your Self-Image? — This worksheet is designed to assist people in recognizing when their self-image is negatively impacted by the conflicts in their relationship. People are asked to identify the negative self-statements they make after a conflict and the negative emotions these statements evoke. (relationships, couples therapy, marriage, self-esteem, 0518)

Communicating for Effective Conflict Resolution — This worksheet is designed to help couples find more productive ways to resolve conflict. (couples therapy, problem-solving, mediation, marriage, divorce, marital counseling, 0418).

Developing the Habit of Gratitude — This worksheet is intended to help people see the many benefits of developing an attitude of gratitude. It gives specific instructions on helpful activities to maximize the benefits of this practice. (depression, anxiety, prevention, gratitude, wellness, appreciation, 0717)

How Do You Want to Be Treated? — This worksheet is designed to help people think about how others can help them with their psychological problems. The worksheet asks them to think about both the things that they want from others as well as the things they don’t want. (depression, social skills, communication, 0417)

Practicing Self-Calming and Self-Caring Techniques — This worksheet is designed to encourage people to practice both self-care and self-calming techniques on a daily basis. The worksheet lists types of techniques are effective in each category and includes a form to record the use of these techniques for 21 days (the time it takes to form a habit). (PTSD, depression, anxiety, eating disorders, 0217)

Dealing with Upsetting Memories Through Mindfulness — Many people have recurring memories that they find disturbing. This is a common problem for people who have gone through a trauma, but it can also occur with people who have experienced more common unpleasant events like a divorce, a serious illness, or the death of a loved one. One of the most useful ways to handle upsetting memories is to practice the technique Mindfulness. This worksheet will help people learn and practice this technique. (PTSD, DBT, divorce, mindfulness, trauma, 1116)

Loving Kindness Meditation — This worksheet is designed to teach people the technique of Loving Kindness Meditation. Research suggests that this simple meditation can have a long term effect on people’s happiness. (ACT, meditation, happiness, mindfulness, depression, 0616)

How Do You Deal with Emotional Pain? — This worksheet can be used to help people record the thoughts, feelings, sensations, and memories that caused them emotional pain as well as to note what behavioral responses are triggered and whether these were positive or negative. PDF (0316, DBT, Emotional Regulation)

Take a Break from Stress — Take a vacation from stress and dedicate just one day to living “stress free.” Sometimes this is harder than you think! At the end of the day, think about how you were able to create stress-free time, and how you can apply this to your normal life. Stress is a normal part of life and learning to control and cope with stress is an important part of good mental health.

Tell The World! — This worksheet is designed to help people think about what is really important for them to communicate to others. It asks people to design a billboard for the world to see and to identify one specific person they want to read it. PDF (0316, art therapy, communication)

Building Your Support System — This worksheet is designed to help people think about the people in their support system and the kinds of support they might be missing. (social support, 0116)

Focusing On Solutions — This worksheet will help you start thinking about how you solved problems in the past and how your life can be better today when you make even small changes. Focusing on solutions, rather than dwelling on your problem, can open many new possibilities. (solution oriented therapy, problem solving, positive attitude, 0116)

You Decide - Fork in the Road — This worksheet is designed to help people consider the merits of important decisions. (quick, decision-making, 1015)

Make a Movie of Your Life — This worksheet is designed to help people think about and communicate important aspects of their self image. The worksheet asks a people to name a movie about their life and draw a picture of the most important scene.(quick, self image, Narrative Therapy, 1015)

Take a Step Toward Something That Scares You — This form can help people see that they don’t have to avoid the things that scare them. The best way to conquer a fear is to approach it in small steps. (fear, anxiety, quick, 0915)

The Miracle Question — This worksheet asks people to think about how their lives would change if a miracle happened and their most pressing problems no longer existed. This exercise can be the start of a conversation to help people see ways to live without being overwhelmed by problems. (Solution-Focused Therapy, quick, 0915)

Create a Mandala — This simple art therapy exercise can help people get in touch with the feelings and can be used with clients to start a conversation about their self-image. Many therapists use this activity as part of a healing process. (art therapy, 0815)

Prescriptions for Happiness — You can use this worksheet to create a prescription pad of simple research-based assignments that are associated with increased happiness and a positive attitude. (behavior assignments, quick, 0815)

Write a Letter to Your Problem — This Narrative Therapy technique is designed to help people externalize a specific problem and motivate them to develop new behaviors to help overcome it. (Narrative Therapy, Quick, motivation, problem-solving, 0815)

Take a Break — This worksheet encourages people to take a day off from their stress and dedicate that one day to relaxing. (stress management, quick, solution- focused)

What Are Your Positive Psychological Skills? — This worksheet is designed to help people see their positive psychological skills and apply them to their current mental health issues. (0815, Solution-Focused)

Do Something Different — This simple behavior assignment can help people who feel they are stuck in unhealthy patterns. (0815, quick assignment, behavior change)

Scribble Your Feelings — This simple assignment can help people get in touch with their feelings. (0815, art therapy)

Understanding Your Emotions When You Are Upset — This worksheet is designed to help people understand their emotions when they are upset and learn positive coping techniques to handle difficult emotions. (0715)

Asking for What You Want and Need — This worksheet is designed to help people think about how assertive they are when they ask for something. (DBT, assertiveness, 0615)

Feeling Better Through Spiritual Awareness — This worksheet is designed to help individuals who wish to bring spirituality into their lives as a way to help them with emotional problems and enrich their day-to-day lives. (spirituality, 0515)

Understanding the Messages You Received As A Child — This worksheet is designed to help people examine the explicit and implicit messages they received as children and how these messages affect their self-image and self-efficacy. (0415)

Domestic Violence Safety Plan — This form can be used to help women increase their degree of safety and make appropriate choices for themselves and their children. Sections include what to do after a violent incident, what to think about when leaving an abusive situation, how to be safe in your own home, what to take when leaving, and more. (domestic violence, trauma, abuse, relationships, 1120)

Looking at the Big Picture — This worksheet is designed to help people put their problems into perspective. Taking an art therapy approach, people draw their small problems in little frames and the important things in their lives in the big frame. This worksheet can be a good opening to introduce a discussion about values. (values, art therapy, problem-solving, 0215)

Coping Strategies for Recovering From a Break-Up — This worksheet presents strategies to help people recovering from the break-up of a relationship and encourages them to come up with their own coping techniques. (divorce, relationships, coping strategies, 1115)

Accepting Unpleasant Experiences — This worksheet, derived from Acceptance & Commitment Therapy (ACT), is designed to help people accept unpleasant internal experiences, and not use them as an excuse to avoid life-affirming situations. (1114)

If the Problem Were a TV Show — This worksheet is a Narrative Therapy technique which can be used to help clients get more perspective on their presenting problem and see that they have the power to change their “life story." (narrative, therapy, problem-solving, 1114)

The Tree of LIfe — This exercise is designed to help clients communicate positive aspects about their lives. The technique is derived from Narrative Therapy. (1114)

How Do You Deal With Conflicts? — This short questionnaire gives clients the opportunity to identify their behaviors and attitudes as assertive, aggressive, passive, or passive-aggressive, and provides some information about conflict strategies. (conflict management, communication)

Solving Problems With Reverse Brainstorming — This form can be used to help clients who are “stuck” in a particular situation and can’t seem to find any appropriate solution to a problem or challenge. It can be used with individuals, but any kind of brainstorming is generally most productive in a group situation.

Are You Ready To Date? — This worksheet will help people think about the issues in dating after a divorce or the break-up of a long-term relationship. (dating, relationships, divorce, 0214)

Creating a Gratitude Journal — This research-based worksheet can be used to treat mild depression and help people through difficult times. (gratitude, journaling, depression, 0614)

Identifying Emotional Abuse — This worksheet is designed to help people identify emotional abuse in their own behavior or the behavior of others. (emotional abuse, relationships)

How to Take a Time Out When Arguing — This worksheet is designed to help people know when arguing is unproductive and they need to take a time-out. (conflict management, relationships, problem-solving)

Trusting Too Much or Too Little — This worksheet is designed to help people learn about their "style" of trusting others in different relationships.

Making Positive Statements About Yourself — This worksheet encourages people to make positive statements about themselves.

Emotions Below the Tip of The Iceberg — This worksheet is designed to help people identify emotions they hide from others. (emotional intelligence, feelings, relationships, 0214)

Changing Faulty Assumptions In Your Relationship — This worksheet is designed to help people see that unrealistic assumptions can interfere with a positive relationships. (marriage, marital therapy, couples counseling, divorce, 0214)

Asking For and Giving Forgiveness — This worksheet helps people think about the importance of forgiveness in their relationships. (forgiveness, 0314)

Handling a Bullying Spouse — This worksheet is designed to help people find ways to deal with a bullying spouse. (bullying, relationships, marital therapy, couples counseling)

Adult Bullying — This worksheet explores useful ways to deal with adult bullying. (bullying, relationships, resilience, 0214)

Managing Disagreements — This worksheet teaches some basic rules about handling disagreements with others. (conflict management)

Changing Unrealistic Assumptions — This worksheet is designed to help people identify when they are making unrealistic assumptions about their partner. (marriage, couples counseling, marital therapy, 0614)

Communicating Without Anger — This worksheet asks people to rate themselves on how well they use 9 basic communication skills. (anger issues, communication skills, 0614)

Saying How You Feel — This worksheet teaches people to state their feelings clearly using "I" statements.

Rules for Better Communication — This worksheet will help people develop better rules for communicating.

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