Self Help Therapy Tools

Challenging our negative, automatic thoughts is an important part of Cognitive Behavioral Therapy. This Thought Record worksheet describes in great detail, how to challenge those thoughts, name any cognitive distortions, find the facts of the situation and finally, come up with an alternative way to see the situation. This can also be referred to as a "Thought Log."

A comprehensive list of skills from both Cognitive Behavioral Therapy and Dialectical Behavioral Therapy. This skill's guide includes common situations we all experience and what specific skills may be helpful to use when in those situations.

Break the Spiral: Printable Journal & Workbook Rewrite Your Story. One Page at a Time. Are you tired of feeling stuck in cycles of self-doubt, procrastination, and overwhelm? The Break the Spiral Journal & Workbook is designed to help you take control of your thoughts, overcome self-sabotage, and build the life you actually want. This printable, self-paced journal combines guided prompts, cognitive restructuring exercises, and powerful worksheets to help you: Identify negative thought patte

I am SO excited to share these! I designed these worksheets based off of the feedback I've received and looking through the lenses of my current patients. The question I always get is "How do I know when to use what skills?" This pack includes a skills guide based on CBT and DBT. There are also 3 other worksheets that anyone can do in the moment to help regulate, return to the present or strive for something in the future!

This fun and simple Weekly Cleaning Checklist is all you need for motivation and accountability when it comes to getting stuff done! From being reminded to actually get rid of expired food in your refrigerator, to making sure you got the bills paid- this sheet covers it all. Stay on track and download it now. I promise you won't regret it!

This digital product contains two different formats for completing a Behavior Chain Analysis. It has all of the information needed to do an in-depth analysis of a problem behavior. This is a great tool for relapse prevention or for addressing common problem behaviors we all face. This also has space for figuring out what skills or support needed to break the chain or replace the links for a different outcome. This therapeutic tool is the best one to date! I combined ideas from other versions of

This elegant, beautifully designed worksheet makes you want to check off those daily self-care tasks! The focus of this worksheet is to give you several options for things you can do daily that will boost your mood and improve your overall well-being. There's really something on here for everyone!

This worksheet allows you to ground yourself in the moment all just by filling in the sheet itself! This worksheet walks you through your five senses to bring you back to the present moment and remind you that you are in a safe space. It has you identify ways to self-soothe. It also makes you aware of your emotional state of mind. My patients tend to love this one!

Challenging our negative, automatic thoughts is an important part of Cognitive Behavioral Therapy. This Thought Record worksheet describes in great detail, how to challenge those thoughts, name any cognitive distortions, find the facts of the situation and finally, come up with an alternative way to see the situation. This can also be referred to as a "Thought Log." This is my slightly altered, updated 2.0 version! :)

This digital product is a goal setting worksheet that helps you get from where you are now to where you want to be! This is a great tool for those who teach others how to reach realistic goals. You can also use this for your own goals! It is broken down into just 9 simple steps.