Worksheets

READ, PRINT OR LISTEN*

Worksheets, Written Instructions & Audio files

Please do not download and use these files without explicit permission of the staff of NYC Cognitive Behavioral, PLLC.  Your therapist will guide you in how to use them.*

• COPING SKILLS FOR DIFFICULT:   THOUGHTS, EMOTIONS, URGES & SITUATIONS:  

Practices to help build new & flexible re-actions to old triggers

Thought Record 

Thought & Action Record     (functional chaining work sheet, also identifies “safety behaviors”)

Cognitive Patterns & Thought Traps (Distortions)

Socratic Thought Challenge Worksheet  (Traditional CT ways to challenge rigid thoughts)

Objective Thought Exercise & Worksheet 

Multiple Perspectives for Flexing Thoughts    (objective thought work sheet)

OCD 3 Column Monitoring (Situation – Obsession – Feared Consequence)

Activity Planning & Monitoring Weekly Calendar

Coping Strategies Checklist

• VALUED LIVING:

Practices to aid in the exploration & construction of values & needs.  Building a greater awareness of our values, assists us in staying focused on;  living in the moment, with a sense of purpose.  

Basic Values Exploration (Short Form Values 4 Value Domains, by Russ Harris)

Values Exploration Worksheet (Extensive Personal Value Questionnaire)

Mission Statements & Pro-Active Verbs

Diversifying Values & Personal Missions

Examples of Mission Statements

Values Cards (Priority Sorting Card, use with your therapist)

Experiential Values Exercises (therapist form)

• BREATHING & BODY ORIENTED INTERVENTIONS:

Breathing  (Written introduction to several types of breathing for centering & anchoring ourselves) (see audio below, Mindful Breathing)

Progressive Muscle Relaxation (written instructions for tension & release of muscles)

Progressive Muscle Relaxation   AUDIO*

Body Scan (practice in body awareness and accepting our bodies sensations)  AUDIO*

• MINDFULNESS INSTRUCTION & AUDIO:

Introduction to Mindfulness (written instructions)

Leaves On A Stream – Basic Mindfulness – (by watching thoughts drift by, develop a neutral observer perspective, present focused and non-non-judgemental”) AUDIO*

Leaves on Stream –  for Difficult Feelings & Thoughts  (practice “allowing or willing” disturbing experiences to be part of you, not all of you) AUDIO*

Noting & Labeling – (Mindfulness Exercise For Very Busy & distractible Minds) (written instructions)

Mindful Breathing (Fundamental mindfulness exercise) AUDIO*

Mindful Breathing (written instructions)

Measure how mindful you are (MASS)

The “Hows” of Mindfulness (DBT)

The “What” To Do of Mindfulness (DBT)

Watching Thoughts Drift By (written instructions)

*We would like to thank and acknowledge the authorship of the mindful audios to Integrative Health Partners, these audios should not be copied, reproduced or distributed by the clients or the public without express permission.

• GENERAL MEASURES OF CLINICAL PROGRESS:

Session Bridging Feedback Forms (FAP modified) (ongoing form to complete after every few sessions)

Personalizing Therapy Feedback Form (complete after the first session or two, to help personalize what you expect from therapy)

Mid-Term Therapy Feedback Form  (complete after two months of therapy)

Duke Health Profile (Baseline measure of general psychological health)  (complete at the beginning, middle and end of therapy)

Fear of Negative Evaluation (FNE) (Social Fear measures types)

Self Compassion Scale (SCS Short Form) (Measure your progress on cultivating compassion)

• COMPASSION MINDFULNESS AUDIOS:

Without cultivating the intention & the actions of “caring” for ourselves & others, we are on psychologically and socially unstable ground.

“Compassion practices” are great alternatives to fight/flight/freeze responses & great alternatives to self-criticism and shame.

Introduction to Compassion – Writing Exercise #1 (Raise your general awareness of 3 types of compassion)

Compassion Letter Writing – Writing Exercise #2 (Practice feeling care for others as we simultaneously feel it for ourselves)

Basic Compassion Mindfulness Exercise (Metta, Cultivating 4 types of compassionate care)  AUDIO*

Compassionate Intention Toward Others (Metta, from easy, to moderate to difficult others) AUDIO*

Mindful Self Compassion (MSC) (Christine Neff) AUDIO*

Compassion Focused Therapy (CFT) (Dennis Tirch & Paul Gilbert) AUDIO*

Self Compassion Scale (SCS Short Form) (Measure your progress on cultivating compassion)

• INTERPERSONAL SKILLS:

Communication Errors

Positive Communication Strategies

Three Types of Interpersonal Priorities (DBT)

1. Object Assertiveness (DBT)

2. Relationship Assertiveness (DBT)

3. Self-Respect Assertiveness (DBT)

Assertiveness Situational Practices

Assertiveness Myths (DBT)

• DIALECTIAL BEHAVIOR THERAPY (DBT) SKILL SHEETS:

DBT Worksheet Site*

(*Clicking on the above link, will take you to another website, which has a number of DBT skill worksheets; Mindfulness Skills, Interpersonal skills, Distress Tolerance skills, & Mood Regulation skills).

*All of the forms and exercises noted above should only be used with explicit permission of SCB staff and with additional explicit consent of your medical physician.  The staff of SCB is not responsible for any and all unauthorized use of these exercises.