Printer Friendly Worksheets

Download and print worksheets that you can work through on your own

This is where...

This is where you can find printer friendly worksheets for various uses. There is a description of each worksheet, how to use it, and what it could help with. You can view the worksheet in PDF format by clicking the View buttons. After clicking the view button, you can either print or save the PDF at the top right of the screen. All of these worksheets have been created by myself using the latest understanding of Mental Health, CBT, DBT, and the lessons taught by other Behavioral Health Professionals. They are free to use and do not require personal data.

Table of Contents

Starter Pack Collection of Tools!

Downloadable and Printer Friendly "Starter Pack For THM"

August 25, 2022

This Starter Pack is the best place to begin. Feel free to download it and use it at your convenience! I start with Core Values with every client I meet with. I also like to talk about labeling feelings accurately. I refer to this as "building your compass."

Why a compass? Because core values help you make choices that you can be proud of. The choices that we make based on our core values will most likely be the choices that keep us moving towards our goals. This can help us when we need to make a decision about something that is difficult or confusing. If you are not sure what to do, ask your core values!

Do I want to be an honorable person? Which choice is the most honorable one? Is a core value being helpful to my family? What choice helps you do that? Are you all about understanding peoples feelings and them understanding you? What can you do to serve that core value?

Please download this worksheet and go through it if you haven't yet. I'll be adding more content over time as we discover more things that help people like you train a healthy mind.

Downloadable and Printer Friendly Worksheet:
Helpful vs Unhelpful Thoughts

May 22, 2023

This worksheet is a framework to bring your thoughts into awareness. Often times, we can stay focused on a thought process that keeps us stuck. When we get stuck, looking at the issue from a different viewpoint can help us get unstuck. We can use CBT (Cognitive Behavioral Therapy) methods to alter our perspective or examine our beliefs. Follow along with this worksheet to help examine what we are thinking, if it is helpful or unhelpful, and what we may be feeling.

The PDF includes an example filled out on the second page. This tool could pair very well with O2E or Opposite Action! If we find ourselves leaning towards the unhelpful thoughts and feelings, what would the opposite actions and thoughts be?

Downloadable and Printer Friendly "Self-Compassion for OCD"

June 13, 2022

This infographic and worksheet is designed to teach how self compassion can help you in your struggle with OCD. While this tool is worded in the context of OCD with a focus on thoughts, the tools can work for anyone struggling with showing themselves compassion. 

Be aware, this is an in depth topic that would benefit greatly from a session with myself or another professional!

Self-Compassion can be difficult to show during times of distress, even more when the reason for our distress is something linked so closely with identity. For example, OCD, depression, guilt, and shame. These become especially challenging if they are based on morality or faith. These kinds of topics are often explained in a way that reflects on WHO we are instead of what we DO. When you take these features as a personality trait instead of something you practice, it can lead to an overdeveloped sense of guilt - which can easily become shame.

This infographic will help explain the difference between healthy guilt as a result of an action versus unhealthy shaming thoughts. It can be a little overwhelming to look at, but this is designed to walk you through from the very beginning of understanding guilt, shame, and their relation to Self-Compassion. The sources for the material that I adapted are recognized as leaders in their respective fields.

The Neff & Germer approach to Self-Compassion and The ACT Workbook for OCD by Marisa T. Mazza, PsyD (2020). The practice was adapted for OCD from Positive Psychology which was also based on the Neff & Germer data and research.

No matter what form of OCD you may face, Self-Compassion and ACT (Acceptance and Commitment Therapy) is used to help you build a life that you can be proud of - A life in the face of OCD.

How would I benefit from the "Self-Compassion for OCD" worksheet?

The worksheet is designed in a way that teaches you about Self-Compassion, assuming you know very little or even nothing about it. It hits the highlights that I think are important and addresses some key differences from common understanding. Reading the information before the worksheet may help you create a healthy relationship with compassion and guilt.

It may help you understand that shame is more unhelpful than helpful. While guilt motivates, shame makes us freeze. Shame can destroy a sense of self-worth that otherwise could be healthy and fulfilling. When we begin to understand that we can feel disappointed about an action we took or a thought we had, we don't have to berate ourselves - or tear down our self-worth - just to make us change.

After introducing the Neff & Germer theory of Self-Compassion and walking you through the differences between guilt and shame, the worksheet has a prefilled example. This will show you what a healthy response to the questions could look like. This can start to mold your thinking to be less critical or help you notice where you may have a tendency to be self-critical.

The goal of all of this is to build your ability to show yourself compassion - and as a result, you may get better at showing others compassion as well. No matter what form of OCD you may face, Self-Compassion is used along with ACT to treat it.

How do I use the "Self-Compassion for OCD" worksheet?

Read the beginning infographic to get familiar with it. Take your time. There are a few big ideas presented that you may be learning for the first time. It may be a lot to take in at once, so if you have questions, please email me or schedule a session!

After reading and thinking about the infographic, look at the example page that has prefilled responses to the worksheet. These will show you what a healthy response could look like. These are just example though. When you answer the questions for yourself, make it your own. Think of what would help you and how you could practice Self-Compassion in your life. 

You may want to print out more than 1 empty worksheet page. Try doing it multiple times for different situations - real or imagined. This may help your neuroplasticity and could even present opportunities to use ERP (Exposure Response Prevention) techniques.

Downloadable and Printer Friendly "Daily Affirmations" prompt

April 14, 2022

The "Daily Affirmations" prompt is a page of lines that help you keep track of daily or weekly thoughts. Lets start with this: What is Affirmation?

Oxford Languages defines it as "the action or process of affirming something or being affirmed" - as in confirming something as true. It also refers to "emotional support or encouragement" when referring to other people. For example: I love you; You make me proud; You have value; I am here for you; I love watching you grow... etc.

These are just a few examples. So now that we have an idea of what Affirmations are, what is a Daily Affirmation? Daily refers to doing something regularly and with constancy. It becomes a habit. However, we want what we say to have value. So instead of just saying "I love you" every day when we leave for work, how can we make the Daily Affirmation more Mindful? One way is to come up with something new each day.

The "Daily Affirmations" prompt will give you spaces to write something down each day. A physical reminder to make it unique and keep doing it with a Mindful attitude, not a mindless habit.

How would I benefit from doing the "Daily Affirmations" prompt?

This prompt is designed with a spouse or romantic interest in mind, but the same principle can be used for other relationships; such as children, parents, siblings, or other people you care about.

Often, we can get distracted by daily routine. We get set on autopilot and go about our activities without noticing everything around us. Sometimes, that can even mean neglecting the emotional aspect of our relationships. The purpose of the prompt is to encourage thoughtful and mindful affirmations to our loved ones. When you take the time to acknowledge something about the people you love, not only could they appreciate it, but your own love for them can grow.

Take the time to try and think about one or two things that you like about your loved one. By doing this, you can foster the growth of affection for them in your own heart. This kind of focusing on positive qualities can help you overlook the irritating and frustrating things about them. This can help redirect your attention to positive aspects of their personality, accomplishments, and values.

Keep doing this, and soon you could find that your love for them has created a desire to care more about their needs and less about the smaller issues that can get out of hand on a bad day.

Additionally, this can also help the other person if they struggle with self esteem issues or self depreciating thoughts. It can help them affirm that they have value and are loved by others.

How do I use the "Daily Affirmations" prompt?

It is a simple worksheet that has multiple lines on it. A place for writing down some things about your loved one that you admire, value, appreciate, or want them to know about themselves. Take some time each day to write something new down that you haven't written on a previous line. By stretching our mind to look for new things that we appreciate and love about this person, we can start to notice new features of them that we may have overlooked, or forgotten.

You can also place it in a visible spot (eg. fridge or bathroom mirror) so that both you and the other person can see it each day. Not only will this remind you to keep going with the daily goal, but it can encourage the other person too. Maybe they will end up returning the favor, or feeling better about themselves because they see the effort you are putting forth to pay attention to them.

I did not include dates on the prompt because I do not want it to become a homework assignment. The daily affirmations should come from the heart. I also did not want it to be limited to "once or twice a day" in case there were times when something special happened that you wanted to write down. The lack of structure in the prompt could encourage a sense of spontaneity (doing things suddenly, with little to no planning) when thinking of affirmations.

Downloadable and Printer Friendly "Truth About Shame" infographic

February 28, 2022

The "Truth About Shame" infographic is made to shine the light on what shame REALLY does to us. Guilt can be helpful in motivating us to make changes. However, an overdeveloped sense of guilt can lead to paralyzing shame. Doesn't exactly sound productive, does it? It can often look like self-insults, devaluing yourself, and judgement before something even happens.

Long story short, you can go from thinking "I failed at this task" to "I'm a failure all the time." It can look like constantly thinking about something in your past that you did. If you keep bringing up these stories or moments from your past, this could be shame based thinking.

How would I benefit from reading the "Truth About Shame" Infographic?

What we might think of as being true or factual thoughts about ourselves could actually be an unhealthy amount of shame. Shame can paralyze you from reaching your potential. Thoughts like: I can't, I wont, I never; thoughts like I'm bad, I'm a failure, I'm not good enough, I will never change...

All of these thoughts can prevent us from taking steps to change. By listening to shame based thinking, we anchor ourselves to the person we don't want to be. This infographic will hopefully shine the light of awareness on shame based thinking. It can help you start to question those thoughts that you believe are fact. Are they? Or is it shame trying to beat you up and keep you stagnant? Are you listening to real life, or is the memory worse than it actually was?

This can help you see shame for what it really is; unhelpful and paralyzing. If you can identify your unhelpful thoughts and why you have them, you can work towards overturning them. When you overturn these automatic and shame based thoughts, you open yourself up to growth and potential. The potential to become the person you want to be.

How do I use the "Truth About Shame" Infographic?

Quite simply, you read it. It is organized in a way that each thought leads into the next in a visual format. Look into the info, think about how you could apply it to your own life, and try practicing the suggestions in a quiet space. On page 2, you may even try writing down answers to the questions in a notebook or journal. You may also want to look up Mindful Compassion, Grounding Techniques, and How to Build Self Esteem.

Downloadable and Printer Friendly "Compassion vs Judgement" Worksheet

October 27, 2021

"Compassion vs Judgement" refers to assumptions that we make. Making assumptions (in this context: assuming the reason behind something or assigning reason to an event) is an inevitable part of our day. When we don't have all of the info about an event we all make assumptions about the reason behind that event. There is nothing inherently wrong with making assumptions... but there is a easy pitfall that we are all at risk of.

Making judgmental assumptions. When we assume something, what kind of assumption is it? Do you tend to assume the worst? Perhaps, instead of assuming the worst, you are a 'glass half full' kind of person. Either of these assumptions can be true; but are they helpful?

The worksheet will help you through the process of making "Compassionate Assumptions" instead of casting judgement with your assumptions. Compassionate assumptions are just that: you assume something about the reason or meaning of an event from a place of genuine compassion or concern. The worksheet will give you examples and walk you through making your own examples. Four pages long, I encourage you to do each step to fully participate in the information.

How would I benefit from the "Compassion vs Judgement" worksheet?

A benefit of the "Compassion vs Judgement" worksheet is that it helps you change your automatic thought process. Our automatic thoughts can tend to be negative unless we have trained ourselves to think with compassion. When we interact with life from a place of compassion, we can find peace of mind and genuine connection. In addition, it can defuse tension and disagreements.

Assuming that someone cut us off in traffic because "they are an inconsiderate and selfish fool" is making an assumption from a place of judgement. We have already decided that they are intrinsically 'bad' and thus deserve punishment - or something similar.

In contrast, assuming that someone cut us off because they didn't see us because they drive a big truck with blind spots (or rushing to the hospital - or distracted by a baby in the back seat - etc, etc) can come from a place of compassion. When we make assumptions based on compassion, we open ourselves up to empathy and forgiveness. Forgiveness doesn't involve agreeing with the actions of a person, however. Forgiveness can merely be 'letting go' of a hurt. When we let go of an offense or hurt, we can find peace in our mind and in our life.

These are just a few benefits for using this with strangers. It works very well with people we know and have relationships with as well. I use this mindset frequently when having disagreements with family and friends. I remind myself to have compassion instead of judgement. In this way, I set the pattern for seeking peace and resolution - not pay-back and justification. With constant practice, this can become the default thinking pattern for us all.

How do I use the "Compassion vs Judgement" worksheet?

Follow each step in the worksheet. I designed it so that there is an 'assistant' walking you through each step.

Page 1: This contains explanations and examples of the difference between compassion and judgement in the context of assumptions. It shows you how you will be filling out page 2.

Page 2: This is a 'DIY' page of examples. Your 'assistant' gives you two examples and you have to fill them in with what you feel would be one assumption of compassion and one assumption of judgement for each example. This helps you to practice stretching your thinking pattern with a neutral zone - something that isn't personal... yet.

Page 3: This is the real homework page. This page has two sections for you to make your own scenario with an event that actually happened to you. Your 'assistant' requests that you think of the assumption you actually made; what kind of assumption was it? Was it compassionate or judgmental? Then, what would the other assumption be for contrast?

Page 4: The final page where the conclusion and one final note are made. The fine print is very important. Be sure to read the very last paragraph of page 4. It discusses why this does NOT apply to abuse of any kind and how a persons past may be a reason that they hurt others - but it is not an excuse for their actions.

If you have comments on this worksheet or any others, please go to the "Disclaimers and Stuff" page on the website and submit a "User Feedback" form.

Downloadable and Printer Friendly "Our Anxiety Plan" Worksheet

October 10, 2021

"Our Anxiety Plan" is designed for two people who are regularly working through anxiety and stress inducing situations. It is a game-plan for both people to know what to do when one of them get's overwhelmed. It consists of lists for strategies that help calm the person down and things to avoid that create more stress or irritation.

How would I benefit from "Our Anxiety Plan" worksheets?

One benefit of the worksheet is it helps to create a plan before a stressful event happens. Often when we are put into an anxiety inducing event, it can be easy to take out our stress on someone who is trying to help. Those closest to us end up on the receiving end of our reactions, irritability, or impatience.

By coming up with a plan ahead of time, it can lower the chance of reacting in a way that we end up regretting. As the person who is trying to help, we can see what actions we can take that we know will help. We also learn what to avoid that could make the situation worse.

The goal is to minimize the stress on both the person experiencing the primary anxiety and help the supporting person be of greatest assistance.

How do I use the "Our Anxiety Plan" worksheet?

First, decide who is going to be your supporting partner during the stresses. If you are married, perhaps the 2 spouses can create plans with each other. Maybe it is siblings or best friends.

One worksheet is for one person. Person 'A' would fill out their plan and give it to person 'B' so that they know what to do in stressful events. Person 'B' would then do the same and give their plan to person 'A' so that they have a plan to help.

I'll now walk you through each question.

Questions 1 - 3: Decide on a stressful feeling you experience. Examples: Scared, angry, overwhelmed, depressed, hopeless, ashamed, concerned about money, exhausted... 

The next step is to decide what things you DO like that help you cope with the feelings. Examples: Talk to me, let me be quiet, I need alone time, I need to play video games, I like to make a list, use my DBT tools, remind me that it's going to be okay, or specific words to say that comfort you...

Next step is to list things that don't help the feelings or make them worse. Essentially, things to avoid. Examples may be similar to the above. Maybe someone doesn't like being touched but wants to be near people. Each person will be different.

Question 4: There are two parts to this question. The focus is on physical sensations that help and don't help. It may be touch based, scent based, sight or drinks, taste, or sound. Basically, any sense that is stimulated that both helps and doesn't help.

Lastly, the "Our Action Plan for When I Feel Stressed" is where you write down the steps you believe would be the most benefit. This is where you take the data you made in your lists from questions 1 - 4 and put them into a plan of action. 

For example: "Tell me 'it's going to be okay, let's use our anxiety plan.' Then get my calm box and ask me which one I want to use. Ask me if I need space to think and put on my favorite song."

Hopefully these steps help explain how to use this worksheet on your own with your support partner. If you have more questions, feel free to email me.

Downloadable and Printer Friendly "3 R's of Closure" for Grief Worksheet

September 10, 2021

What are the 3 R's?


While you may find different results from person to person, these are generally the accepted meanings to the 3 R's of closure for loss and grief.

The "3 R's of Closure" worksheet for grief deal primarily with situations where you were not able to say goodbye to the loss. When we are denied closure (that feeling of closing a chapter in life with a definite end), it can leave a deep hole in our heart. Often times we may even feel it physically in our bodies sensations. There are a few ways though that we can find closure when after the loss; even if substantial time has already passed.

The link will take you to a Google Doc version of the PDF where you can then save or print it.

How would I benefit from the "3 R's of Closure" worksheet?

The 3 R's can help us find an end to something we lost by focusing on memories. Instead of looking to those memories with longing; we look at them with a view to healing. We must recognize that the memories exist and we cannot change them or bring back the thing or person lost - but we can use those memories to give ourselves closure.

When we have a sense of closure, that helps us to move forward and step back into mindful living - not passive surviving. We can then choose what to do with those memories and what to do next in our life. This can return our sense of control and purpose. The healing process is going to be different for everyone, so without guidance this may not work for you. However, the method can help us begin healing - and at the very least give you ideas on how to heal.

How do I use the "3 R's of Closure" worksheet?

To begin, what did you lose?

Was it a person, place, or thing? Was it a job? A way of life? During the pandemic of 2019 onward, many felt grief. For some it was confusing at first because no one in their life had died. However, grief is not solely for death. It can refer to any loss that a person experiences. The world lost a way of life and thus it resulted in many experiencing grief for the first time in their life and not being able to understand why.

Next, you are going to write down at least 6 things in the worksheet. In each category (Regrets, Retelling, and Remembering) you should write down two things:

One specific thing and one vague thing.

For example, you want to write one specific thing like: "I remember when you and I went to the lake to water-ski and I fell over, then I got a ton of water up my nose and you helped me laugh even though it hurt a lot." Then write something vague like: "I remember how you were always patient with people.

Regrets could be anything you regret about the thing lost. Do you regret not saying something to the person you lost? What was it? Write it down. Do you regret that you didn't spend more time doing something? Write it down. Do you regret wasting so much time with or on something? Write it down. Regrets can be both something you regret doing or not doing. They can also be a "Resentment" if the relationship with the person or thing was not healthy.

Retelling may be the hardest one. Retell the goodbye that you would have liked to have experienced. If it was a person, how would you have acted or spoke in their last moments with them? If it was an object, what would you have done differently before losing it? If it was a lifestyle or other intangible object, what would you like to have done in response to the cause of losing it or how would you have prevented it?

Retell the story in way that allows you to close this chapter in your life. To finish off, you want to physically let go of the worksheet. That could be by burying it in a box in the ground, burning it, crumpling it up and throwing it away, soaking it water and making a puree out of it; it could be anything that you feel you need to do to let go of the weight of the grief.

You may need to do this multiple times; that is okay. However, I would encourage you to resist the temptation to keep the worksheet. That would not be considered letting the grief go. That would be holding onto it.

Downloadable and Printer Friendly "Current State vs Ideal State" Questions Framework

September 10, 2021

The "Current State vs Ideal State" framework is simply a group of questions that help you to examine if you are where you want to be in life. If you aren't - what is holding you back? Can you use the thing that is holding you back to instead motivate you to make changes? These are only a few questions that will help you examine where or who you are - and where you want to be.

The link will take you to a Google Doc version of the PDF where you can then save or print it.

How would I benefit from the Current State vs Ideal State framework?

The benefit of this framework comes from questions that help you to look honestly at why you may be disappointed with where you are in life or a behavior or feeling you want to change. Often, we as people get stuck on the why question and don't know how to answer it. Sometimes to get to a place where we can answer the 'why' question, we first need to understand the 'what' question.

This framework can help guide you through some questions that will help you to figure out what exactly it is that you want to change, where you want to go, and what tools or challenges you may see yourself having.

How do I use this question framework?

First, look at where you are now. Think about what it is that you want to change or that is making you unhappy - unfulfilled. Use the questions on the "Current State" side of the diamond. What is it that is holding you back? Is it costing you anything?

The trick is to be honest and think outside the box. What is this thing that you want to change? Is it a thought pattern or a behavior? 

Is this thing 'costing' you anything? It doesn't have to be money or time either. Sometimes we 'pay' in the form of relationships, connection with other people, our dignity, pride, self-esteem... There is a physical cost AND a non-physical cost. What are you paying?

The next step is to think about where you want to be. Ideal State: the state of your life that would help you feel happy, content, and fulfilled or satisfied. What does that look like to you? If you went into the future after putting all of the work in to get to your Ideal future; what would it look like?

Then ask yourself the questions on the 'Ideal State' side of the diamond. These will help you to get going and moving into the right direction. I illustrate it this way: It is fine to know that you want to go somewhere - and it is important to put your shoes on to get there... but if you don't know HOW to get there, what good are the shoes?

This means knowing what goal or vision you have is good, putting the shoes on (getting some tools to work towards that goal) is important, but know what steps you want to take and how to get to that goal is what really makes the difference. Hence: get specific when you answer the 'Ideal State' questions.

Instead of: "I want to be rich" try "I want to be a millionaire." Great, a million dollars is a specific goal. Now; how do you get there?

Instead of: "I don't want to feel depressed anymore" try "I want to feel more confident when I talk to my family and friends."

These are just a few examples. Your situation is going to be different from someone else, so when you come up with a goal or vision; make it special and important for you.

Downloadable and Printer Friendly "Recognizing My Emotions" Worksheet

September 1, 2021

The "Recognizing My Emotions" worksheet helps you to see a situation that resulted in a high intensity feeling and help you to see just what emotion spurred that reaction. Examining the situation and discovering what emotion resulted from it can help you to understand why you did or said or felt a certain way. When we understand where something like anger or hurt came from, we can start to figure out what the triggering event was. 

The link will take you to a Google Doc version of the PDF where you can then save or print it.

Why would I benefit from this?

Slowing down the emotional process can help us to work through things in a healthier way. This is because instead of reacting on impulse, we force ourselves to stop, think, examine, and adapt. Doing these things makes us react slower - almost putting the breaks on our emotions. We're still moving, just slower.

Taking these steps to slow down helps us to control our feelings in reaction to an emotion or distressing event. Controlling our reactions means not engaging in self harm when something troubles us; or perhaps avoiding alcohol when we know we have trouble regulating how much we drink; or quitting pornography or drug abuse because it's harming our lives or others.

This helps us to make decisions that are healthy and helpful to ourselves. When we make healthier decisions we can be proud of ourselves and that leads to a better self-esteem (aka "Self Like"). We may also physically improve our lives.

How do I use the "Recognizing My Emotions" worksheet?

Try practicing with an event that happened in the past.

When did the event happen?

Write down any detail that you can think of. Such as time of day, time of year, if there was an event going on, or what you were doing right before the distress.

What happened?

Write down what exactly tipped you over the edge.

Why do I think it happened?

This isn't so much about truth as it is your perception. Why do you THINK it happened. We can get the facts later. This matters because it will help you identify what you believe about the situation.

How did it make me feel physically and emotionally?

Describe sensations in your body and the feelings in your mind. Were you tense? Shaky? Clammy palms? Sweaty brow? Grit teeth? Sick to your stomach? Were you feeling lost or hopeless or offended or ignored or furious?

How did I want to react?

What was your gut reaction and what did you want to do, regardless of consequences? Did you want to punch your boss? Throw something? Key their car? Break down into tears? Cut yourself? Eat the whole tub of ice-cream? Yell and scream obscenities'? Don't shame yourself for what you wanted to do; that wont be helpful. Simply acknowledge it and move on.

What did I actually do or say?

What happened? How did you react?

How did my emotions and actions affect me later?

What were the consequences - both internal and external?

Practice this with things that have happened in the past, then practice it in the moment or right after a distressing event. If you have a hard time practicing this in the moment - it just takes time. Don't feel bad; sometimes we all go into that "red zone" where we can see out of the fog. There are other techniques to help bring us out of that "red zone" and a professional can help you discover what works for you.

Downloadable and Printer Friendly "Lazarus Technique" Worksheet

August 13, 2021

The "Lazarus Technique" was coined by Dr. Arnold Lazarus Ph.D. This worksheet is based on this technique of changing how we think about our problems, distresses, and unmet needs. Feel free to download it and try it on your own time. Otherwise you can reach out to me and we can go over it together.

The link will take you to a Google Doc version of the PDF where you can then save or print it.

Why would I benefit from this?

We all have a tendency to focus on what is bad or wrong or "what we don't want" in our life. When we focus on things that we don't want, it is easy to lose focus of what we do want - what we want more of. You could say we lose the forest for the trees. 

If we can change our focus to be on the more positive side of things, the energy that we expend will be more productive and effective. Imagine this:

Could an artist create a piece of art by focusing only on what they don't want the art to be? What would it look like? Would they enjoy making it, if all the artist thought about was how much they hate the way the last piece of art they made looked? Likely not. However, if the artist thinks about what they do want the piece to look like they will probably get the results they want.

So too must we change our focus to be on what we do want. We can't get more of what we want by focusing only on what we don't want. This technique helps us to work towards that shift in thinking.

How do I use the "Lazarus Technique" worksheet?

Use these questions on the worksheet to help yourself practice the process of changing how you look at what is bothering you. Answer the questions as simple as possible. Try to stretch how you approach the issue and observe how you feel about it as you change your perspective.

Below are the questions on the worksheet so that you can copy and paste them into a notepad on your phone or smart device if you don't have a printer:

1) What is the problem that you are dealing with?
2) What priorities or needs aren't being satisfied?
3) Stated as a positive - What do you want more of?
4) If you had to use one word to say what you do want, what would it be?

Downloadable and Printer Friendly "Special Person" Worksheet

August 10, 2021

This is a worksheet for a "Special Person Awareness" skill that I teach. You may hear about it during sessions or you may have stumbled across this in your own research. I encourage you to download this Printer Friendly PDF by clicking on the button above. 

The link will take you to a Google Doc version of the PDF where you can then save or print it.

What is a "Special Person?"

A "Special Person" is someone whom you trust that you believe would help you to make wise choices. This person could be alive today, or even someone you admire from the past; be it grandma or grandpa, a deceased parent or friend, or a historical figure you admire. 

How do I use the "Special Person" worksheet?

When you are faced with an impulse that you are not sure how to overcome, ask yourself what this person would advise you to do. How would they help you to overcome the unhelpful behavior? What would they do?

You can also use it when addressing relationship disturbances or misunderstandings. How would your "Special Person" help you and the other party come to terms with each other? Fix misunderstandings, communicate effectively, or proactive steps to take?

This worksheet is a guide to help you in your process as you either talk to your "Special Person" or imagine what they would say if you can't talk to them in the moment.