Home / Best Resources / Best Resources; Section Two – Free Therapy Worksheets & Monitoring Tools

Best Resources; Section Two – Free Therapy Worksheets & Monitoring Tools

 

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Psychology Tools was set up in 2008 by Dr Matthew Whalley, a Clinical Psychologist working in the UK, as a way to develop and share materials useful to psychological therapists. Psychological therapy is about increasing well-being, and Dr Whalley is interested in using the power of the internet as a tool to serve that purpose by sharing psychological knowledge in new ways.

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He originally set up the site to make sure that he always had access to key resources, however, as the site grew, other therapists found it helpful all over the world. Dr Matthew Whalley is interested in developing materials which explain complex concepts as simply and clearly as possible.

 

The following Psychology Tools worksheets can be used in conjunction with a therapist.

 

ABC Belief Monitoring Sheet

This worksheet is used to help identify thoughts or beliefs occurring in a particular situation, and to identify the consequences of holding those beliefs.

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What if? Record Sheet

This sheet turns biased negative ‘what if’s’ into positive ones, empowering you to be positive and optimistic.

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Positive Belief Record

This record identifies unhelpful core beliefs and more positive alternatives, and then space to record specific examples which are consistent with the new beliefs.

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CBT Daily Activity Diary With Enjoyment And Mastery Ratings

Classic daily activity diary for working with depression. Can be used for assessing key moments in the week where the client felt enjoyment during an activity, or felt mastery (a sense of accomplishment while participating in the activity). Once key enjoyment and mastery activities have been identified, more can be scheduled for subsequent weeks.

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CBT Thought Record

A means to record thoughts and discern potentially destructive patterns.

 

Relaxed Breathing Information Sheet

Relaxed breathing is an information sheet with clear instructions for carrying out diaphragmatic (relaxed) breathing. Diaphragmatic breathing promotes relaxation, and is an excellent first-line soothing technique. Although instructions are given for breathing to a counted rhythm it can be helpful to not to become too focused on breathing in the ‘right’ way – as long as breathing becomes slower and deeper it tends to be helpful.

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Worry Decision Tree Sheet

Worry is a pernicious process which can easily get out-of-hand and take on a life of its own – we can even end up worrying about worrying. One helpful rule when learning to manage worry is that worry which leads to action is useful but all other forms of worry are unhelpful. The Worry Decision Tree is adapted from a tool developed by Butler & Hope (1995). It is designed to help you identify whether a worry can be acted on (and, if so, to act on it), or else to shift your focus of attention to something other than worry. 

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Anger Decision Sheet

Uncontrolled feelings of anger can be accompanied by impulsive, aggressive, irrational, or otherwise unhelpful responses. The Anger Decision Sheet is an anger management training tool. It first helps to identify personal triggers for anger. Once these have been identified you can pre-plan helpful ‘letting go’ or ‘assertive’ responses with your therapist.

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Pain Diary

Diary for recording pain intensity. Use the diary to look for any patterns in how the pain changes over the course of the day, and week – it can be helpful to give to both your therapist and doctor.

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Guidelines for Better Sleep Factsheet

Guidelines for good sleep hygiene, and for managing sleep disruption such as nightmares. Originally developed for patients with PTSD, but helpful for anyone with sleep disturbance.

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Checklist for Better Sleep Factsheet

This worksheet includes a tick-box approach for you and your therapist to assess how well you are setting the conditions for sleep. It can be used as a self-assessment tool for you, or as a discussion point in therapy. This worksheets covers essential points of good sleep hygiene including diet, exercise, and sleep habits.

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Sleep Diary

Two versions of a sleep diary, with sections to be completed morning and evening.

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Forgiveness Is Factsheet

Factsheet that clearly states what forgiveness is and is not. Factsheet dispels some common myths about what forgiveness is which enables more of us to begin the healing process of forgiveness.

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Forgiveness Methods Factsheet

Ways of forgiving, including discussion of misconceptions which can present blocks to forgiveness.

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Unforgiveness Hook Metaphor

Forgiveness is an often misunderstood concept in psychotherapy, which is a shame because there is a fantastic literature on helping clients to forgive. The Unforgiveness Hook Metaphor is an illustrated information sheet based upon a metaphor originally suggested by Steven Hayes. The message is that holding on to anger maintains a link between the hurter and the hurtee which can be damaging.

 

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