Relationships

Improving Your Ability to Say No — This worksheet helps people reflect about their communication with others and whether or not they are expressing their values and getting their needs fulfilled. It teaches a two-step technique to designed to help people be assertive without offending others. (assertiveness, communication, interpersonal effectiveness, 1119)

Creating Your Future — This worksheet is designed to help individuals think about their future and see that they have the power to create the kind of lives they want. (quick, 1015, values clarification, goal-setting, motivation)

Thinking About Your Emotional Strengths — This worksheet is designed to help people think about their emotional strengths and how they can bring these strengths to their current problems. It contains a list of strengths for clients to rate, as well as questions about how significant others perceive the person’s emotional strengths. (0415, ACT, DBT)

Teen Social Skills - Keeping a Secret — This cartoon shows the consequences of not keeping a secret, and asks teens to discuss a situation when someone they know has failed to keep a secret. (0519)

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)

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).

Do You Have a Problem with Alcohol? — This questionnaire asks people to think about their alcohol consumption and if it is a problem. (alcoholism, alcohol abuse, addiction, 0514)

Do Some Good Pocket Guide — This pocket guide from the UK Mental Health Association has some great ideas to help people help others. It also reviews studies showing how acts of altruism increases our own mental health. (altruism, RAOK, 0111)

Thinking About Emotions Game — This worksheet is designed to help people think and talk about their feelings. Players pitch a penny on the worksheet and then talk about the feeling where the penny lands. The game can be played in a small group or even by an individual. (emotional intelligence, depression, communication, social skills, 0317)

The Importance of Self-Disclosure Game — This simple game is designed to help people reveal their thoughts and feelings to others and to reinforce the mental health benefits of self-disclosure. It consists of a die with six questions that can be printed and assembled. A blank template die can be used to custom-make other self-disclosure games. (0216, communication, social skills)

Family Communication Dice Game — This dice game can be printed on heavy stock paper and then assembled. It is a fun game designed to enhance family communication. The blank die makes it easy to customize the game for many purposes. Type: PDF (1014)

Active Listening Techniques — This worksheet describes the six techniques used in Active Listening. (couples, conflict resolution, marriage counseling, marital therapy, 0117)

Relationship Spectrum Mini-Poster — This mini-poster poster created by LoveIsRespect.org will help teens talk about aspects of their relationships which are healthy, unhealthy, or abusive.

Am I A Good Boyfriend/Girlfriend-Quiz — This hand-out can help start a conversation about “safe” dating. (PDF Download)

Tolerate Stress Mini-Poster — This mini-poster is a humorous reminder that life can be hard at times but we can learn to tolerate our difficulties. (DBT, emotional intelligence, 0616)

Kindness - Pass it On Poster — This poster is designed to help people remember the importance of daily acts of kindness. (0715)

Dating Abuse Poster — This poster, created by LoveIsRespect.org will encourage teens to bring up concerns about dating abuse, which affects one in three teens.

Acting Opposite to Your Impulses — If you find that your emotions are causing you to behave in ways which are self-defeating, you can use this worksheet to find out what happens if you do the opposite of what you would normally do. (DBT, CBT, Behavior Program, 1016)

Making Emotional Deposits in Your Relationship — This worksheet teaches the importance of making more deposits than withdrawals in a relationship. (0610, relationships)

Learning Assertive Communication (Teens) — This worksheet helps teens understand the assertive, aggressive, and passive communication. (0521, assertiveness, communication)

How Healthy Is Your Relationship? (Teens) — This worksheet asks teens questions to help them determine the characteristics of a dating relationship. (0421, relationship, dating)

How Do You Deal with Emotional Pain — This worksheet is designed to help people build resiliency by understanding how they react to emotional pain. (0421, resiliency, awareness, self-perception)

Reducing Conflict with Your ADHD Teen — This worksheet suggests more than 15 strategies to help parents improve their relationships with their ADHD teen. It also gives them a chart to help evaluate the success of their strategies. (0321, ADHD, relationships, parenting)

Understanding Your Social Circles — This worksheet is designed to help people understand their relationships. It is intended to help people see that there are ways to build more stable relationships built on trust and understanding. (Personality Disorder, Bipolar, Narcissistic Personality Disorder, relationships, community, 0920)

The Problem with Being a People Pleaser — This worksheet is designed to help people who put pleasing others as more important as trying to fulfill their own needs and desires. The worksheet helps people understand how people pleasing can be a problem and gives them specific ways to practice balancing their own needs with the needs of others. (assertiveness, depression, self-esteem, self-image, 0720)

Improving Your Time Management Skills — This worksheet helps people with time management problems become more aware of the passage of time and the distractions that can become “time-eaters.” It gives specific techniques to use to help people plan their time more effectively. (ADHD, ASD, time management, 0620)

Maintaining a Sense of Humor to Build Resilience — This worksheet is designed to help people maintain a sense of humor during stressful times. Humor has been shown to increase our ability to cope with stress and even improve our immune system. (resilience, COVID-19, coronavirus, pandemic, 0320)

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 I Statements to Communicate Effectively — This worksheet teaches people to express their thoughts, feelings, and needs more directly using “I” statements. (communication, interpersonal effectiveness, DBT, 1019)

Pay It Forward Cards — These cards remind people to think about others and look for opportunities for random acts of kindness. (empathy, social connection, 0819)

Understanding the Stress in Your Life — This worksheet is designed to help you identify the stress in your life and take steps to cope with it. (prevention, depression, relationships, 0819)

Making Simple Requests — This worksheet is designed to help people get more of what they need learning how to make appropriate simple requests. This a DBT technique intended to help people develop their personal effectiveness. (DBT, assertiveness, 0419)

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)

Treat Yourself Like a Good Friend — This worksheet is designed to help people understand the importance of self-compassion and to treat themselves as they would a good friend. (depression, anxiety, addiction, prevention, 032719)

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)

Do People Say You Talk Too Softly? — This worksheet is intended to help people who get constant feedback that they talk too softly. It helps people consider the reasons they talk softly and then take steps to change the way they communicate. (social anxiety, speech and language, 0219)

Are You Anxious About Dating? — This worksheet can be used with people who have social anxiety to help them overcome symptoms that may keep them from dating. The worksheet uses the principles of exposure therapy to help people address this problem. (0119)

What Is Your Attachment Style? — This worksheet is designed to help you determine the attachment style (secure, anxious, or avoidant) you bring to your important relationships. Suggestions are given to help people who are anxious or avoidant in their relationships. (0119)

Stages of Change — This worksheets describes a 5-step model which can help people consider whether they are ready to make a significant change in their lives. (0119, motivation)

How Do You View Yourself? — This worksheet is designed to help people develop a positive self-image using 12 assignments including developing a kinder inner voice, understanding what you can control and what you can’t, avoiding comparing yourself to others, and more. (self-esteem, positive psychology, depression, anxiety, 1218)

Are You Oversensitive to Criticism? — This worksheet is designed to people identify situations where they are oversensitive to criticism and to develop strategies for countering that pattern. (social anxiety, shyness, criticism, 1218)

Understanding How Social Media Affects Your Social Anxiety — This worksheet is designed to help people understand how social media can affect their social anxiety. It asks people to keep track of the time they spend on social media and note the positive and negative effects it has on their real-life relationships. (1218)

Reducing Over-Stimulation to Focus on Yourself — This worksheet is designed to help people reduce stress in their lives by paying attention to how much time they spend emailing, using social media, and participating in listening and watching various media. (101518, mindfulness, anxiety)

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)

Your Family Coat of Arms — This art therapy exercise asks people to think about the symbols or words that would represent the identify of their family. (insight, values clarification, family therapy, 1117)

What Do You Want To Hear From Others When You Have Cancer? — This worksheet is designed to help people diagnosed with cancer think about how they can improve their communication with those who care about them. The worksheet asks people to think about the supportive words they wish others would say as well as the things people might say that unintentionally makes them feel worse. (communication, recovery, cancer, 0916)

What Has Helped You? — This worksheet asks clients to consider anything that might have helped them in finding solutions to their problems, whether it was something they learned in therapy or something they learned on their own, such as self-help books, advice from a friend, sudden insights, and so on. (0217)

What Went Right? — This worksheet is designed to help people develop a more positive attitude towards themselves and others by having them focus on three things that went right each day and what they did to make these things a positive experience. (depression, happiness, positive thinking, CBT, 0217)

What Are They Saying? — This worksheet asks people to imagine what a person is thinking or saying by simply looking at his body language. (social skills, Asperger Syndrome, social anxiety, 1216)

Anticipating Difficult Holiday Interactions — This worksheet is designed to help people deal with difficult interactions during a holiday event. The worksheet asks the user to think about what kind of difficult interactions are likely to occur and consider positive ways to respond. (holiday stress, communication, difficult people, 1116)

Thinking About Divorce — This worksheet is intended to help teens think about the improvements that divorce can bring along with the difficulties. It can help teens accept the reality of the divorce. (1016)

Thinking About Your Self-Image — This worksheet is designed to help teens start thinking about their character traits and behaviors and which ones they would like to change. (values, self-image)

The Costs and Benefits of Your Problem Behaviors — This worksheet is designed to help people develop insight into their problem behaviors, including the positive as well as the negative consequences. The worksheet is intended to help people step back from just judging themselves negatively and to see how their problem behaviors play a functional role in their daily lives. This worksheet can be used in writing a CBT oriented treatment plan. (CBT, DBT)

Learning to Accept Reality — Learning to accept reality is an important part of living in the present. Distorting reality can lead to depression, anxiety, disappointment in your relationships and more. This worksheet has three parts to help people understand how they distort memories from their past, events in the present, and thoughts about their future. (DBT, CBT, Thought-Changing, 0916)

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)

Using Humor in Social Situations — This worksheet is designed to help teenagers think and talk about using humor in social situations. PDF (social skills, Asperger Syndrome, conversation skills, bullying)

Compromising With Yourself — This worksheet is intended to help people make compromises rather than be stuck between two extreme positions. (DBT, CBT, problem-solving, 0216)

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)

Your Vision of Your Relationship — This worksheet is designed to help people in a relationship think about the things they really want together and talk about their differences. PDF (relationship, marriage, conflicts, marital counseling, 0116)

Words You Want to Hear — Everyone likes encouragement, but most people don’t get enough support when they really need it. This worksheet is intended to help people think about the words they really want to hear and give themselves “self-support” anytime they need it. PDF (0116, praise, self-image, identify, support).

What Did You Learn in Grade School? — This worksheet asks people to think back to their years in grade school and the “life lessons” they learned. Answering the questions on this worksheet will likely bring up other thoughts and memories about what happened in these childhood years. (0115)

Just Scribble — This worksheet can be used for two purposes: to help people relax when anxious or stressed and to help people think about their feelings. PDF (1116, relaxation, insight)

Just 3 Words — This worksheet is designed to help people gain insight into their values and how they incorporate them into their daily lives. (values, 1112, ACT)

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)

Get Back In Touch — This worksheet can help people think about others who have been important in the past. The exercise asks people to write a “postcard” to get back in touch with someone important in their life, helping them focus on their memories and their values. (Narrative Therapy, 1015)

Looking at the Timeline of Your Life — This worksheet suggests five activities that can help people get a “bird’s-eye view” of their lives as they note events and milestones at different ages. Suggestions include: listing positive events at different stages of life, influential people at different stages of life, anticipating future milestones, and more. (coaching, resilience, 1015)

Be Aware of Your Strengths — This worksheet is designed to help people see how their character strengths can be important in seeing solutions to daily problems. PDF (ACT, problem-solving, 1015)

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)

Draw a Picture of Your Family — This classic projective technique asks a person to “draw a picture of your family doing something.” Besides using it for assessment, you can also use it to start a conversation about the client’s perceived role in the family, feelings about other family members, relationship to other family members, and so on. (assessment, family therapy, relationships, art therapy, quick, 0814)

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)

Write Down Your Most Powerful Dream — This worksheet asks people to write down a powerful dream from the past. It also asks them to think about how the dream affected them. Form Type: PDF (Quick, NLP, Emotional Intelligence, 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)

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)

Finding Joy and Balance In Your Life — This worksheet describes a daily technique to help people be mindful of the positive things in their lives. This technique is particularly important for people who are stressed and depressed, but it should also be considered a resiliency tool which can help you find daily happiness in your life.(resilience, stress management, depression, 0615)

Coping Cards — These Coping Cards can be used by people who want to replace negative behaviors with positive ones. A useful technique to help in breaking negative habits. Form Type: PDF (CBT, 0615)

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)

Becoming More Assertive — This worksheet is designed to help people think about the skills they need to become more assertive. Form Type: PDF (DBT, assertiveness, 0615)

Developing Healthy Personal Boundaries — This worksheet is designed to help people develop healthy boundaries in their relationships. Individuals rate themselves on positive behaviors related to their personal boundaries, and they are then asked to consider one problem area to work on. (boundaries, relationships, 0615)

Tolerating Upsetting Thoughts & Feelings — This worksheet helps people deal with difficult thoughts and feelings by having them focus on their core values rather than rely on self-destructive symptoms. There are two forms to complete, one to help people identify their core values and another to help them determine how much time they spend in activities that reflect these values. (0415, ACT)

Talking About Your Emotions Helps You Manage Your Anxiety — This worksheet is designed to help people identify their moods during the day and talk about their feelings to someone else. Copies should be made, and the worksheet should be used for a minimum of seven days. (0315)

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)

Giving Up Judging People Negatively — Rooted in the work of Dialectical Behavior Therapy (DBT), this worksheet is designed to help clients let go of their style of negatively judging others, and to help them understand the negative effects of these thoughts and their associated behavior. (DBT, judgment, 0215)

Enhancing Self-Esteem By Changing Negative Thoughts — This worksheet can help people identify and change the negative self-talk that can lead to low self-esteem.(self-esteem, negativity, 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)

Your Perceptions About Yourself — This worksheet asks clients to think about themselves objectively, based on the facts in their lives rather than on a subjective interpretation of their experiences. This exercise is derived from Acceptance and Commitment Therapy (ACT, 1114).

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)

Practicing Assertive Communication — This worksheet helps clients to identify a conflict, describe it in nonjudgmental terms, explain how the other person's behavior has affected them, and ask for a specific response.

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.

Acts of Kindness Lead to Happiness — This worksheet can be used to help people who have mild to moderate depression, or for people who are not clinically depressed but who are seeking a happier and more fulfilling life. (RAOK, positive psychology, resilience, depression)

Thinking About Others When You Have A Problem — This worksheet is designed to help individuals see the value of helping others in modifying their emotions.

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.

Pushing Your Anger Buttons — This worksheet is designed to help people identify situations or events that trigger their anger.

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)

Ways People Pick On You — This worksheet is designed to help teens think about why they are picked on what they can do about it.

Taking a Closer Look at Your Relationship — This worksheet is designed to help people work on their relationships by seeing the similarities and differences they have with their partners.

Rules In Your Home — This worksheet is designed to help teens understand and respect rules in their home.

Preparing to Break Up — This worksheet can help individuals in a relationship anticipate how a partner might react to a breakup.

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)

Personal Meaning and Direction — This worksheet is designed to help people think about their values and goals.

Handling Frustration — This worksheet is designed to help people gain some perspective on how they react to frustration. PDF

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

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.

How Inflexible Are You? — This worksheet will help people identify attitudes they have that are inflexible and acknowledge there are other ways to act. (resilience, flexibility)