mental health homework ideas

+100 Free Mental Health Worksheets – Printable PDF Library

Find free mental health worksheets and printables (FREE PDF Download)– topics cover codependency, trauma, narcissistic abuse, self-love, healthy relationships, and more.

+100 FREE MENTAL HEALTH AND THERAPY WORKSHEETS PDF

Get access to mental health mini worksheets library, meet the author, affirmations, free printables pdf, mental health tools.

Mental Health Worksheets PDF

List of helplines.

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+100 Journal Prompts For Mental Health

5 minute journal pdf, addiction worksheets, all-or-nothing thinking worksheet, anger worksheets, anxiety worksheets, assertiveness worksheets, authentic self worksheets, avoidance worksheets, body dysmorphia worksheets, boundaries worksheet, cbt worksheets bundle, codependency worksheets, coping skills, coping thoughts worksheets, depression worksheets, depression – list of pleasant activities, emotional abuse checklist, emotions worksheets, find your purpose worksheets, forgiveness worksheets, grief worksheets, imposter syndrome worksheets, inner child healing worksheets, inner teenager healing worksheets, list of bodily sensations, list of common stressful events, list of emotions, list of needs, list of traits, list of values, mental health worksheets, mother wounds worksheets, negative core beliefs list, negative thoughts worksheets, panic attacks worksheets, people-pleasing worksheets, perfectionism worksheets, personal bill of right, self-care worksheets, self-compassionate statements, self control worksheets, self-esteem worksheets, self-love worksheets, social anxiety worksheets, stress relief worksheets, therapy worksheets, 100 therapy questions, trauma worksheets, validating statements.

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Worry Time Worksheet

Relationships worksheets pdf, 5 love languages worksheet, anxious attachment worksheets, breakup recovery worksheets, couples check-in, emotional intimacy prompts, improve your relationship worksheets, jealousy worksheets, list of relationship values, marriage conflict resolution worksheets, narcissistic abuse worksheet, post-breakup journaling prompts, toxic partner worksheets, looking for more worksheets, more than 200 worksheets.

P.S. I will be adding more mini worksheets in the future so get access before the price increases!!

Note that these are mini worksheets. Visit Ineffable Living Shop for more comprehensive worksheets.

My name is Hadiah. I am a counselor, and the author behind Ineffable Living blog – a mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients’ progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.

Forgiveness Affirmations Download PDF

Self-Care Affirmations Download PDF

Self-Love Affirmations Download PDF

Best 23 Therapist Gifts Ideas

Best 15 Stress Relief Toys For Your Wellbeing

Mental health worksheets are tools used to help individuals explore and identify their thoughts, emotions, behaviors and beliefs related to mental health challenges such as depression, anxiety, stress, and other psychological disorders.

These worksheets are designed to help people improve their mental and emotional well-being by developing skills to manage their symptoms and cope with challenges in a healthy way.

They can also be used by healthcare professionals to assess and track the progress of their patients’ treatment plans.

Mental health worksheets can take various forms, including journaling exercises, mindfulness exercises, cognitive-behavioral therapy (CBT) worksheets, and self-assessment questionnaires.

Worksheets are designed to help you understand and manage your mental health issues effectively. The exercises and activities provided will guide you through various strategies that have been proven to be helpful in reducing symptoms and increasing emotional wellness.

Instructions for using worksheets:

1. Create a dedicated space: Find a quiet and comfortable environment where you can focus on the exercises without distraction. Ensure you have all the materials you need, such as a pen or pencil, notebook, and the worksheets.

2. Set realistic goals: Begin by setting achievable goals for yourself. For example, your goal may be to reduce the frequency and intensity of mental health-related issues.

3. Complete the exercises: As you progress through the worksheets, you will come across various exercises and activities. Take your time to complete each exercise thoughtfully, using the space provided to write down your thoughts, reflections, and observations.

4. Reflect on your insights: After completing each exercise, take a few moments to reflect on your responses. Consider what you have learned about your thoughts, emotions, and behaviors related to your mental health issues. Reflecting on your insights can help you gain a deeper understanding of your patterns and triggers.

5. Practice self-care: Working on your mental health issues can be challenging, so it’s important to prioritize self-care throughout this process. Engage in activities that promote relaxation and well-being, such as exercise, mindfulness, hobbies, or spending time with loved ones.

6. Seek additional support: While these workbooks are a useful tool, it is also beneficial to seek additional support from a mental health professional experienced in your mental health issues. They can provide personalized guidance and support tailored to your specific needs.

Remember to be patient and kind to yourself.

Best wishes on your journey towards a healthier mindset,

Shop: Mental Health Worksheets

Visit Shop Shop: Mental Health Worksheets

mind remake project

A therapy and mental health resource site

200+ Sites with Free Therapy Worksheets & Handouts

An extensive list of 200+ sites with free therapy worksheets and handouts on various topics, for clinical use or for self-help.

This post is archived; I will no longer be updating this page. For the newest edition of this guide, please see 250+ Sites with Free Therapy Worksheets .

(Updated 11/28/23) If you’re a counselor or therapist, you’re probably familiar with Therapist Aid , one of the most well-known sites for providing no-cost therapy worksheets. But Therapist Aid isn’t the only resource for free clinical tools! This is a list of over 200 sites with free therapy worksheets and handouts.

See below for links to websites with free therapy worksheets and handouts for clinical use and self-help.

Click here for therapy worksheets, handouts, and guides posted on this site. Access additional free printables by joining Mind Remake Project’s Facebook group, Resources for Mental Health Counselors & Social Workers. 🆕

Sites with Free Therapy Worksheets & Handouts

Therapy worksheets for mental health.

• 91 Free Counseling Handouts | Handouts on self-esteem, emotions, recovery, stress, and more (Source: Kevin Everett FitzMaurice)
• A Good Way to Think: Resources | Therapy worksheets and handouts on happiness, well-being, values, etc. (Source: A Good Way to Think by David)
• Articles by Dr. Paul David | Clinical handouts on depression, relationships, substance use disorders, family issues, etc. (Source: Dr. Paul David, PhD)
• Belmont Wellness: Psychoeducational Handouts, Quizzes, and Group Activities | Printable handouts on assertiveness, emotional wellness, stress management, and more (Source: Judith Belmont of Belmont Wellness)
• Black Dog Institute: Resources & Support | Downloadable fact sheets, handouts, mood trackers, and more on a variety of mental health topics (Source: Black Dog Institute Australia)
• Brené Brown Downloads and Guides | Resources for work, parenting, the classroom, and daily life (Source: Brené Brown, LLC)
• Bryan Konik: Free Therapy Worksheets | A collection of therapy worksheets on stress management, anxiety, relationships, goal setting, and trauma (Source: Bryan Konik, Therapist & Social Worker)
• Cairn Center: Resources | A modest collection of printable assessments, handouts, and worksheets on DBT, anxiety, depression, etc. (Source: Cairn Center)
• Coping.us | Printable tools for coping (Source: James J. Messina, PhD & Constance Messina, PhD) 
• Cornell Health: Fact Sheet Library | A variety of handouts and tracking sheet on various health topics; only a few relate to mental health and addiction (Source: Cornell University)
• Counseling Library Handouts | A collection of handouts on depression, trauma, personality, and more (Source: Morning Light Counseling, Carrie M. Wrigley, LCSW)
• Counselors Associated: Free PDFs | A small collection of PDF downloads (Source: Counselors Associated, Inc.)
• Downloads | A small collection of therapy worksheets/workbooks on boundaries, anger, anxiety/mindfulness, relationships, and more (Source: Christina Bell, Registered Psychologist)
• DOWNLOADS from Get Self Help | Free therapy worksheets and handouts on a variety of topics (Source: Getselfhelp.co.uk)
• Dr. D. Fox: Forms, Presentation Slides, & Worksheets | Topics include anger, emotions, borderline personality disorder, etc. (Source: Daniel J. Fox, PhD, Applied Psychological Services, PLLC)
• Dr. John Barletta: Tip Sheets | Downloadable tip sheets on a variety of topics (Source: Dr. John Barletta)
• EchoHawk Counseling: Materials and Resources | Articles, worksheets, and handouts on a variety of topics, including boundaries, emotions, grief, stress, trauma, etc. (Source: Lance Echo-Hawk)
• Eddins Counseling Group: Worksheets | A short list of free worksheets and handouts (Source: Eddins Counseling Group)
• Faith Harper: Worksheets and Printables | A small collection of therapy worksheets and handouts, including a gratitude journal (Source: Faith G. Harper, PhD, LPC-S, ACS, ACN)
• Free Social Work Tools and Resources | Worksheets, workbooks, assessments, and other resources for adults and children (Source: SocialWorkersToolbox.com)
• How Therapy Works: Free Downloads | A few free resources from Jeffery Smith, MD (Source: http://www.howtherapyworks.com )
• James Drew Psychotherapy: Forms | A small collection of worksheets/handouts on feelings, communication, values, goals, etc. (Source: James Drew, LPC)
• Jane Rekas: Downloads | A large collection of downloads (Source: Jane Rekas, MSW)
• Mark Purcell, PsyD: Professional Resources | Links to PowerPoint slides, DBT worksheets, assessments for suicide risk and compassion fatigue, and more
• Mark R. Young, LMSW, LCSW: Links & Forms | Links to factsheets, worksheets, assessments, etc. (Source: Mark R. Young, LMSW, LCSW)
• Mental Health America DIY Tools | A collection of free downloads from MHA
• Mental Health America Self-Help Tools | Links to assessments, worksheets, handouts, and more (Source: Mental Health America)
• Mental Health CE Course Articles | Course content handouts on a variety of mental health topics (Source: MentalHealthCE.com)
• Mind My Peelings: Worksheets & Infographics | A small collection of downloadable tools (Source: Mind My Peelings)
• My Group Guide: Therapy Resources | Source: My Group Guide
• Nancy L. Johnston: Downloads | A small collection of downloads on codependency, enabling, etc. (Source: Nancy L. Johnston, LPC, LSATP)
• Oxford Clinical Psychology: Forms and Worksheets | A large collection of therapy worksheets based on evidence-based practices (Source: Oxford Clinical Psychology)
• Patient Handouts | A large collection of handouts for mental health and addiction (Source: Redemption Psychiatry)
• Peggy L. Ferguson, Ph.D.: Addiction Recovery Worksheets | A modest collection of handouts/worksheets for addiction and recovery (Source: Peggy L. Ferguson, PhD)
• PsychPoint: Therapy Worksheets
• Self-Help Library | Multiple handouts on topics including communication, relationships, anxiety, ADHD, anger, depression, and more (Source: Present Centered Therapy)
• Self-Help Toolkits | Articles and handouts on worry, depression, assertiveness, etc. (Source: Dr. Danny Gagnon, PhD, Montreal Psychologist)
• Sleep and Depression Laboratory: Resources | A small collection of worksheets related to sleep, worry, and depression (Source: Dr. Colleen E. Carney, PhD, CPsych)
• Sober Eastbourne | A UK-based resource site with links to organizations that post free tools for mental health and recovery
• The Stages of Change | 7-page PDF packet (Source: Virginia Tech Continuing and Professional Education)
• St. Louis Counseling & Wellness Handouts | Downloadable tools on various topics including addiction, CBT, communication, stress, and positive psychology
• Talk, Trust and Feel Therapeutics | Articles/handouts on anger, abandonment, narcissism, and relationships (Source: Lynne Namka, EdD)
• Therapist Aid | Free therapy worksheets
• Therapy Worksheets | A resource blog with links to free therapy worksheets on various mental health topics (Source: Therapy Worksheets by Will Baum, LCSW)
• Tim’s Resource Notebook | A small collection of handouts on various topics such as relationships, emotions, and values (Source: Tim’s Resource Notebook)

Therapy Worksheets for Substance Use Disorders & Addiction

• 12-Step Worksheets | Source: 12step.org
• Addiction Recovery Worksheets | A modest collection of worksheets (Source: Bowen Center)
• ASI-MV Worksheets & Handouts | Addiction and recovery handouts (Source: IBH)
• Client Worksheets from Treatment for Stimulant Use Disorders (Treatment Improvement Protocols Services) | 44 therapy worksheets on addiction and recovery (Source: Treatment for Stimulant Use Disorders, SAMHSA/NIH)
• Integrity Counseling Handouts | A short list of client handouts on addiction (Source: Integrity Counseling, Inc.)
• InFocus Helpful Resources | Family handouts on addiction (Source: SHARC Australia)
• Motivational Interviewing Worksheets | Source: MINT
• Refuge Recovery | Download and print the truth inventory worksheets (Source: Refuge Recovery)
• Relapse Autopsy | 12-page PDF packet (Source: Willow Tree Counseling)
• Self-Help Exercises | Source: Gambling Therapy
• SMART Recovery Toolbox | Addiction and recovery resources (Source: SMART Recovery)
• Substance Abuse | 12-page PDF packet (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
• Taking the Escalator: Therapy Tools | Handouts on addiction and recovery (Source: Taking the Escalator)
• Worksheets | A small collection of addiction and recovery worksheets (Source: A Recovery Story)

Depression, Stress, & Anxiety

• Alphabet of Stress Management and Coping Skills | Coping skills for every letter of the alphabet (Source: Ramapo College of New Jersey)
• Anxiety Canada: Free Downloadable PDF Resources | Anxiety worksheets for parents and self-help (Source: Anxiety Canada)
• Behavioral Activation for Depression | 35-page packet (Source: Michigan Medicine)
• Counseling Library: Handouts on Depression | Source: Morning Light Counseling
• Creating Your Personal Stress Management Plan | 10-page packet (Source: Fostering Resilience)
• Downloads (Patient Resources) | Downloadable PDF resources for anxiety and depression (Source: Michigan Medicine)
• Dr. Chloe: Worksheets for Anxiety Management | A small collection of worksheets and handouts (Source: Dr. Chloe)
• Panic Attack Worksheets | 9-page PDF packet (Source: Inner Health Studio)
• Relaxation | 15-page packet on relaxation skills for anxiety (Source: Michigan Medicine)
• Stress Management | 5-page packet on stress management (Source: Inner Health Studio)
• Stress Management – Patient Handouts | A collection of handouts on stress management; some of the other sections, including “General Health and Wellness” and “Nutrition” have links to handouts as well (Source: UMASS Medical School Department of Psychiatry)
• Treatment for Mood Disorders Worksheet Packet | 7-page PDF packet (Source: Michael DiPaolo, PhD)

Trauma & Related Disorders

• Center for Sexual Assault & Traumatic Stress: Therapist Resources | Client handouts, assessments, info sheets, toolkits, training resources, links, etc. (UW Medicine Harborview Medical Center)
• Child and Family Studies: Sex in the Family | 8-page packet on shame and guilt in relation to child sexual abuse (Source: Carol Morgaine, PhD)
• Counseling Library: Handouts on Abuse/Trauma | Source: Morning Light Counseling
• Crisis and Trauma Resource Center (CTRC) Printable Handouts | Several handouts and worksheets to download for free (Source: CTRC)
• Detaching From Emotional Pain (Grounding) | 12-page PDF packet (Source: Sunspire Health)
• Disaster Mental Health Handouts | Source: David Baldwin’s Trauma Information Pages
• Grounding Exercises | 2-page PDF handout (Source: Truman State University)
• Grounding Techniques | 1-page PDF handout (Source: JMU Counseling Center)
• Healing Private Wounds Booklets | Religious handouts on healing from sexual abuse (Source: Healing Private Wounds)
• MN Trauma Project: Downloadable Resources to Use in Therapy | A short list of links to trauma worksheets
• Prince Edward Island Rape and Sexual Assault Centre Resources | PDF handouts (Source: PEIRSAC)
• Selected Handouts and Worksheets from Treatment of Postraumatic Stress Disorder in Special Populations: A Cognitive Restructuring Program | 13-page PDF packet (Source: Mueser, K. T., Rosenberg, S. D., & Rosenberg, H. J., 2009)
• Trauma Research and Treatment: Trauma Toolkit | A small collection of trauma handouts (Source: Trauma Research and Treatment)
• Wisconsin Hawthorn Project: Handouts & Worksheets | Handouts in English and Spanish (Source: Wisconsin Hawthorn Project)
• CBT for Psychosis & Trauma Handouts | Source: Recovery from Schizophrenia and other Psychotic Disorders
• Early Psychosis Intervention: Downloads | Source: EPI
• Goal-Setting Worksheet for Patients with Schizophrenia | 3-page PDF (Source: Med-IQ)
• List of 60 Coping Strategies for Hallucinations | 2-page PDF (Source: South Bay Project Resource)
• Treatment for Schizophrenia Worksheet Pack | 6-page PDF packet (Source: Dr. Michael DiPaolo, PhD)

Grief & Loss

• Activities for Grieving Children | 7-page PDF packet (Source: Youth Light)
• Bereavement Handouts | A small collection of handouts (Source: Hospice & Palliative Care)
• The Center for Complicated Grief: Handouts | Assessments, handouts, and guides (Source: The Center for Complicated Grief)
• A Child’s Understanding of Death | 11-page packet (Source: Pikes Peak Hospice)
• Grief Recovery Pyramid | 7-page PDF packet (Source: Arlene Taylor, PhD)
• Loss, Grief, Bereavement Supplemental Teaching Materials/Training Session Activities Contents | 35-page PDF packet (Source: Hospice Education Network)
• MyGriefAssist: Grief Factsheets | Source: MyGriefAssist
• OneLegacy: Handouts to Download and Print | Handouts on grief and loss (Source: OneLegacy)
• Printable Grief and Loss Resources | A fairly extensive collection of printable handouts on grief and loss (Source: Hamilton’s Funeral & After Life Services)
• Worksheets to Help Those Coping with Grief | A collection of handouts/worksheets for download (Source: Peacefully)
• Anger: Causes and Coping Strategies | 14-page PDF packet (Source: Indian Railway Psycho-Technical Directorate)
• Anger Management | 13-page PDF packet (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
• Anger Management Techniques | 4-page PDF (Source: Hellenic College Holy Cross)
• Anger Management Tools | A short list of downloadable resources (Source: Tim’s Resource Notebook)
• Anger Management Worksheets | A few free therapy worksheets/handouts for anger (Source: Anger Management Resource)
• Dealing with Anger | 7-page PDF packet (Source: Inner Health Studio)
• Free Anger Management Worksheets: Letting Go of Anger | A small collection of worksheets for anger management (Source: Gentle Stress Relief)
• Getting to Know Your Anger | 42-page PDF packet (Source: Wellness Reproductions)
• LoveToKnow: Free Anger Worksheets | 7 downloadable anger management worksheets (Source: LoveToKnow)
• Steps for Change: Anger Management Worksheets | Source: Steps for Change

Self-Esteem

• Free Self-Esteem Worksheets | Source: Self-Esteem 2 Go
• Growing Self-Esteem: Self-Esteem Worksheets | Source: Growing-Self-Esteem.com
• My 101 Accomplishments | 6-page PDF booklet (Source: Rec Therapy Today)
• Self-Esteem Activities | A modest collection of handouts/activities for self-esteem (Source: Doorways to Self-Esteem)
• Self-Esteem Experts: Self-Esteem Activities | Printable handouts on self-esteem (Source: Self-Esteem Experts)
• Spiritual Self-Schema Development Worksheets: Yale School of Medicine
• Strategies to Build Healthy Self-Esteem | 7-page PDF packet (Source: McGill)

Values & Goal-Setting

• 10 Free Printable Goal-Setting Worksheets | Source: Parade
• Core Values and Essential Intentions Worksheet | 2-page PDF worksheet (Source: Life Balance Institute)
• Core Values Clarification Exercise | 4-page PDF worksheet (Source: University of Wisconsin-Madison Division of Extension)
• Core Values Worksheet | 4-page PDF (Source: Mike Desjardins)
• Life Values Inventory | 5-page PDF (Source: Brown, Duane & R. Kelly Crace, 1996, Life Values Resources, [email protected])
• Personal Values Card Sort | 9-page PDF (Source: Miller, C’de Baca, Matthews, Wilbourne, 2001, University of New Mexico)
• Values | 2-page PDF worksheet (Source: Miller, C’de Baca, Matthews, 1994, Values Card Sort, University of New Mexico)
• Values and Goals Worksheet | 1-page PDF worksheet (Source: James Drew, LPC)
• Values Assessment Worksheet | 2-page PDF worksheet (Source: Carleton University)
• Values Exercise | 2-page PDF worksheet (Source: TapRooT)
• Values Identification Worksheet | 6-page PDF worksheet (Source: Synergy Institute Online)
• What Are My Values? | 4-page PDF worksheet (Source: stephaniefrank.com)

Wellness & Resiliency

• Assessing Your Life Balance | 3-page PDF (Source: UCI)
• The Blissful Mind: Wellness Wheel | A 5-page PDF packet
• Counseling Library: Handouts on Emotional Wellness | Source: Morning Light Counseling
• Dearborn County CASA: 8 Dimensions of Wellness | 4 wellness downloads
• Essential Life Skills: Self-Help Worksheets | A collection of free downloadable tools and therapy worksheets on topics related to wellness, balance, and resilience
• Experiential Group Exercises for Shame-Resilience | 4-page PDF packet with questions for discussion and group activities (Source: Haymarket Center)
• Free Printable Self-Improvement Worksheets | Source: Holistic Life by Kate
• Free Tools | Handouts, worksheets, and workbooks including mindful coloring sheets (Source: The Wellness Society)
• Handouts and Worksheets | 21-page PDF packet with handouts and worksheets on self-care topics (Source: Psychological First Aid for Schools Field Operations Guide)
• Hoffman Institute Tools | Downloadable tools for change (Source: Hoffman Institute)
• Homework and Handouts for Clients | Handouts and worksheets related to self-compassion (Source: ACT With Compassion)
• Managing Emotional Intelligence | 7-page PDF packet (Source: Moxie Consulting, Inc.)
• Personal Development | Handouts on resilience, communication, etc. (Source: Workplace Strategies for Mental Health)
• Relaxing Mindfulness Activities for Teens | Change to Chill | Printable worksheets, coloring sheets, and DIY activities (Source: Change to Chill) 🆕
• Self-Care and Wellness Resources | Printable handouts and tools (Source: irenegreene.com)
• Self-Care Starter Kit | Handouts on self-care topics (Source: UB School of Social Work)
• University of Utah Health: Wellness Educational Materials | Downloadable handouts on health topics
• U.S. Department of Veterans: The Healing Power of Hope and Optimism | A 5-page PDF
• UW Integrative Health: Clinician and Patient Education | Downloadable tools on health and wellness topics
• Wellness Toolkits | Printable toolkits (Source: NIH)
• Realize Your Meaning & Purpose
• Engage with Others
• Identify Possibilities
• Identify Strengths & Values
• Emotional Management
• Create a Resilient Mindset
• Expand Your Perspective

ACT, CBT, & DBT Therapy Worksheets

• ACT Mindfully: Worksheets, Book Chapters & ACT Made Simple | ACT worksheets and other free resources (Source: ACT Mindfully)
• Carolina Integrative Psychotherapy: Forms and Worksheets for Clients and Group Participants | A small collection of DBT therapy worksheets and handouts (Source: Carolina Integrative Psychotherapy)
• Carol Lozier, LCSW: Dialectical Behavior Therapy Printables: Worksheets and Handouts | A small collection of DBT handouts and worksheets (Source: Carol Lozier, LCSW)
• Cognitive Therapy Skills | 33-page packet (Source: Michigan Medicine)
• Counseling Library: Handouts on CBT Skills and Strategies | Source: Morning Light Counseling
• Clinician Worksheets and Handouts: Clinician Treatment Tools | A variety of CBT, DBT, etc. therapy worksheets (Source: Coping.us)
• DBT Peer Connections: DBT Handouts and Worksheets | DBT resources (Source: DBT Peer Connections)
• DBT Self-Help | Printable lessons and diary cards (Source: DBT Self-Help)
• DBT Work Sheets Index | Source: Dialectical Behavioral Skills Training
• Dr. Grant Blashki: CBT Worksheets | A small collection of downloadable therapy worksheets (Source: Dr. Grant Blashki)
• Dr. John Forsyth: Free Resources | Two free packets of worksheets (ACT and mindfulness) (Source: Dr. John Forsyth)
• Dr. Jonathan S. Abramowitz: Free Stuff for Consumers and Professionals
• Intro to DBT (Handouts & Worksheets) | 8-page PDF (Source: Peer-Guided DBT Lessons)
• Living CBT: Free Self-Help | 20+ CBT worksheets (Source: Living CBT)
• Online CBT Resources | Worksheets and questionnaires from Andrew Grimmer, a counselling psychologist and accredited cognitive behavioural psychotherapist in the UK (Source: Online CBT Resources)
• Printable Versions of CPT/CBT Worksheets | English and Spanish worksheets (Source: F.A.S.T. Lab at Stanford Medicine)
• Veronica Walsh’s CBT Blog: Free Downloadable Cognitive Behavioural Therapy Worksheets/Handouts | Print/use these therapy worksheets only with blog author’s permission (Source: Veronica Walsh’s CBT Blog Dublin, Ireland)

Therapy Worksheets for Children & Youth

• A Collection of Anger Management/Impulse Control Activities & Lesson Plans (PreK-3rd Grade) | 64-page PDF packet (Source: Childcare Consultation Staff)
• Activities for Grieving Children | 7-page PDF (Source: Youth Light)
• Cope-Cake: Coping Skills Worksheets and Game | 30-page packet for young children/students (Source: Closet Counselor)
• Crossroads Counseling Center: Resources | Handouts on depression, anxiety, ADHD, etc. in children (Source: Crossroads Counseling Center)
• Curriculum Materials from Pennsylvania Child Welfare Resource Center | Links to handouts (Source: University of Pittsburgh, School of Social Work)
• Emotional Intelligence Activities for Children Ages 5-7 | 34-page PDF packet (Source: Ohio National Guard Family Readiness and Warrior Support Program Youth Programs)
• Emotional Intelligence Activities for Children Ages 8-10 | 33-page PDF packet (Source: Ohio National Guard Family Readiness and Warrior Support Program Youth Programs)
• Mylemarks: Free Downloads | Therapy worksheets for children (Source: Mylemarks)
• Oklahoma TF-CBT Therapy Resources | Printable trauma-focused handouts and assessments for therapists to use with children and adolescents (Source: Oklahoma TF-CBT Therapy Resources)
• Prevention Dimensions: Lesson Plans | Downloadable PDF handouts for children from kindergarten to sixth grade (Source: Utah Education Network)
• Printable Worksheets | Worksheets for children on physical activity, substance abuse, nutrition, and more (Source: BJC School Outreach and Youth Development)
• Social Emotional Activities Workbook | 74-page PDF packet (Source: Los Angeles Unified School District)
• Social Skills Worksheets | A packet of therapy worksheets to use with children/youth (Source: Julie MacRae & Sara Noble, Minneapolis Public Schools)
• Stress Reduction Activities for Students | 20-page PDF packet (Source: Student, Family, and Community Support Department)
• Thriving at Home: Telehealth Play Therapy Activities for Licensed Therapists | 15-page PDF packet with activities for therapists to use with children and families (Source: MindPeace Cincinnati)

Therapy Worksheets for Adolescents & Young Adults

• 101 Wellness Tips for College Students | A 7-page PDF (Source: Stetson)
• Brescia University College: Resource Toolbox | Downloadable tools for students
• Emotional Intelligence Activities for Pre-Teens Ages 11-12 | 33-page PDF packet (Source: Ohio National Guard Family Readiness and Warrior Support Program Youth Programs)
• Emotional Intelligence Activities for Teens Ages 13-18 | 34-page PDF packet (Source: Ohio National Guard Family Readiness and Warrior Support Program Youth Programs)
• Eppler-Wolff Counseling Center Handouts | Handouts for college students (Source: Union College)
• Just for Teens: A Personal Plan for Managing Stress | 7-page PDF handout (Source: American Academy of Pediatrics from Reaching Teens: Strength-Based Communication Strategies to Build Resilience and Support Healthy Adolescent Development )
• Oregon State University: Learning Corner | Student worksheets on time management, wellness, organization skills, etc. (Source: Oregon State University Academic Success Center)
• The Relaxation Room | Self-care and stress management handouts for college students (Source: Andrews University)
• Resilience Toolkit | PDF handouts for college students on resiliency (Source: Winona State University)
• Self-Help Resources | Links to articles for college students on a variety of topics (not in PDF form) (Source: Metropolitan Community College Counseling Services)
• Step UP! Resource Library | Worksheets/handouts for students on prosocial behavior and bystander intervention (Source: Step UP!)
• Teens Finding Hope: Worksheets and Information to Download | Spanish and English PDFs available (Source: Teens Finding Hope)
• Tip Sheets | Student tip sheets on anger, body image, relationships, and other topics (Source: Meredith College Counseling Center)
• Tools & Checklists | Therapy worksheets and handouts for students (Source: Campus Mind Works, University of Michigan)
• UC Berkeley University Health Services Resources | Links to handouts, articles, and self-help tools for students (Source: UC Berkeley)
• UMatter | Tools for college students on wellness, communication, healthy relationships, and more (Source: Princeton University)
• Western Carolina University Counseling and Psychological Services: Self-Help | A modest collection of student wellness handouts along with a printable self-help workbook (Source: WCU)
• Your Life Your Voice: Tips and Tools | Links to articles and PDF printables on a variety of topics for teens and young adults (Source: Your Life Your Voice from Boys Town)

Therapy Worksheets for Marriage/Relationships & Family

• 12 Types of Intimacy | Source: Tim’s Resource Notebook
• 21 Couples Therapy Worksheets, Techniques, & Activities | Source: Positive Psychology
• Articles for Parenting | Links to various articles/handouts (not in PDF form) (Source: MomMD)
• Counseling Library: Handouts on Gender Differences | Source: Morning Light Counseling
• Dialogue Question Ideas | Source: Tim’s Resource Notebook
• Emotionally Focused Therapy: Forms for Couples | A list of forms to use in EFT couples counseling (Source: Training and Research Institute for Emotionally Focused Therapy Alliant)
• Exercises for Forgiveness | 7-page PDF for recovering from an emotional affair (Source: Emotional Affair Journey)
• Focus on Feelings | Source: Tim’s Resource Notebook
• Healthy Boundaries | 3-page PDF handout (Source: Larry L. Winckles)
• Healthy Boundaries Program | 15-page PDF packet (Source: The University of Toledo Police Department)
• Healthy Boundaries vs. Unhealthy Boundaries | 6-page PDF handout (Source: kimsaeed.com)
• Homework Page: Tools for Growth and Communication | Therapy worksheets, handouts, and assessments for couples and families (Source: Present Centered Therapy)
• How We Love: Freebies | A small collection of free downloads (Source: How We Love)
• Imago Work-Up Exercise | 2-page PDF (Source: The Mindful Ecotherapy Center)
• Joy2MeU | A collection of articles by Robert Burney on relationships, codependency, and related topics (not in PDF form) (Source: Joy2MeU.com)
• Learning to Forgive: The 5 Steps to Forgiveness | 6-page PDF handout (Source: Thriveworks)
• My Marriage/Relationship: Where Am I Now? | Source: Tim’s Resource Notebook
• New Beginnings Family Counseling: Handouts | Handouts on communication, attachment styles, emotions, etc. (Source: New Beginnings Family Counseling)
• Parenting Worksheets | 14-page PDF packet for parents (Source: Sheffield Safeguarding Children Board) 🆕
• Pasadena Marriage Counseling: Free Marriage Counseling Resources | A small collection of worksheets for couples therapy (Source: Pasadena Marriage Counseling)
• Radical Forgiveness: Free Tools | A small collection of therapy worksheets on forgiveness (Source: Radical Forgiveness)
• Relationship Communication | Source: Tim’s Resource Notebook
• Relationship Worksheet | Source: Tim’s Resource Notebook
• Resources & Information | A collection of articles, handouts, and assessments for marriage and relationships (Source: The Relationship Institute)
• Signs of Unhealthy Boundaries | 6-page PDF handout (Source: Healing Private Wounds)
• Thriving Couples Hierarchy | Source: Tim’s Resource Notebook
• Worksheets for Couples | Faith-based therapy worksheets/handouts (Source: Hope Couples)

Additional Therapy Worksheets & Handouts

• 8 Helpful “Letting Go of Resentment” Worksheets | Links to PDF therapy worksheets (Source: Invisible Lioness)
• Acorns to Oaktrees: Eating Disorder Worksheets/Eating Disorder Forms | A small collection of handouts for eating disorders (Source: Acorns to Oaktrees)
• Activity eBooks | A collection of downloadable workbooks on self-esteem, social skills, emotions, etc. (Source: Rec Therapy Today)
• ADHD ReWired: Therapy Worksheets | Thought records, behavior charts, and other tools (Source: ADHD ReWired)
• Alzheimer’s Association: Downloadable Resources | Handouts on Alzheimer’s (Source: Alzheimer’s Association)
• Attitudes and Behaviour | 9-page PDF packet on criminal thinking (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
• Commonly Prescribed Psychotropic Medications | 4-page PDF (Source: NAMI Minnesota)
• Conflict Resolution Skills | 6-page PDF packet (Source: Edmonds College)
• Coping Skills | 2-page PDF worksheet (Source: Temple University)
• Counseling Library: Handouts on Personality Differences | Source: Morning Light Counseling
• EDA Step Worksheets | 37-page packet (Source: Eating Disorders Anonymous)
• Free Mindfulness Worksheets | A large collection of mindfulness handouts (Source: Mindfulness Exercises)
• Free, Printable Coloring Pages for Adults | Source: The Spruce Crafts
• GoYourOwnWay Document Downloads | Downloads for veterans on various topics (Source: GoYourOwnWay)
• Guilt vs. Shame Infographic: National Institute for the Clinical Application of Behavioral Medicine | Printable infographic to illustrate the differences (Source: NICABM)
• Integrated Health and Mental Health Care Tools | Downloadable resources from UIC Center (Source: University of Illinois at Chicago)
• International OCD Foundation: Assessments & Worksheets | Handouts for use with individuals with OCD (Source: IOCDF)
• Managing Your OCD at Home | 7-page PDF packet (Source: Anxiety Canada)
• Motivation To Change | 16-page PDF packet on motivation to change criminal behavior (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
• Multicultural Psychology: Downloadable Worksheets & Documents
• Obsessive Compulsive Disorder: Identification and Self-Help Strategies | 10-page PDF packet (Source: University of Alberta)
• Peers & Relationships | 12-page PDF packet on how associates impact criminal behavior (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
• Prochaska and DiClemente’s Stages of Change Model | 4-page PDF handout (Source: Step UP!)
• Quick Reference to Psychotropic Medication | Downloadable PDF chart (Source: John Preston, PsyD)
• Reducing Self-Harm | 5-page PDF (Source: Students Against Depression)
• Self-Directed Recovery | Downloadable resources (Source: UIC Center)
• Shame Psychoeducation Handout | 5-page PDF handout (Source: Association for Contextual Behavioral Science)
• Stages of Change: Primary Tasks | 2-page PDF handout (Source: UCLA Integrated Substance Abuse Programs)
• Telehealth Therapy Resources | A collection of therapy worksheets and resources (Telehealth Therapy Resources)
• Understanding and Coping with Guilt and Shame | 4-page PDF handout (Source: Taking the Escalator)

Please contact me if a link isn’t working or if you’d like to recommend a site with free therapy worksheets!

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16 thoughts on “200+ Sites with Free Therapy Worksheets & Handouts”

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Any Richard Swartz Internal Family Systems or EMDR material?

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This is a wonderful collection of materials

Patricia Swick Ottawa Ontario

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this is woderful , this kind of writing and site will change the lives of millions of people thanks a lot from Program your Mind for ultimate Success

Thank you for providing these free resources to the public.

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PAID $29.95 (?) for “Adult Coloring Pages” after completing all of the free pages a few months ago. I’ve been getting one new page every day, paid for 1 yr. Subscription. Haven’t received a new page in at least 3 days. I have NO IDEA how to Contact them about this oversight and want service to be restored, or Refund my Payment. (Also, I’d like to let them know that some of the pages are Repeat Images from their free pages.) They are a variety of Categories: Mandelas, Plants, Animals, major Holidays, Food, People, Graphic Design Patterns, etc. — A good mix of Subject matters. 4 identical inline images each available to be Colored. These are just Coloring Pages, no Doctor or Psychological affiliations to these images.) How can I contact them to Continue my Subscription or Refund my Payment?? PLEASE HELP ME FIND THE SOURCE CO. Thank You SO Very Much!!

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The Counseling Palette

• Sep 15, 2021
• 10 min read

10 Top CBT Worksheets for Learning Cognitive Behavioral Therapy

Updated: Sep 28, 2023

These worksheets cover the most important skills from cognitive behavioral therapy (CBT)

The magic of CBT worksheets is that they take vague concepts and make them real.

Ironically, you need to do more than think about CBT -- your skills must be put into practice!

CBT worksheets help teach and reinforce skills learned in therapy. They are often used by therapists specialized in cognitive behavioral therapy and related treatments.

Below are the 10 top CBT worksheets focused on dealing with anxiety, restructuring thoughts, and addressing trauma and fears.

They can help treat issues like anxiety, post-traumatic stress disorder (PTSD), phobias, depression, and more.

Need resources right away? Skip ahead to here take a look at the CBT for anxiety and PTSD bundle.

Article Contents:

1. cbt triangle worksheet.

2. Challenging Thoughts Worksheets

3. Anxiety Management Worksheet

4. Strong Emotions Worksheet

5. Trauma-Focused CBT Worksheet

6. Exposure Hierarchy

7. Trauma Narrative

9 . Emotions Wheel Worksheet

10. Mindfulness Worksheet

CBT worksheets and tools are typically very structured, and follow the cognitive behavioral therapy approach. The basic idea of CBT, or cognitive behavioral therapy , is that patterns of thinking impact everything else. How we think about things can make life better or worse, regardless of the circumstances.

Our thoughts influence our feelings, which lead to our behaviors. The printable worksheets below start with the basic approach and expand into specialized areas, such as using CBT to treat PTSD.

Here are 10 top CBT worksheets focused on thoughts, feelings, and behaviors.

The CBT triangle is a commonly used tool to describe the basic principles of this therapy. This worksheet walks you step by step through the most basic process of CBT. It includes examples as well as space to write your own thoughts and begin to challenge them.

The cognitive (CBT) triangle came out of the early work of Aaron Beck, who developed CBT. He noticed that many people in therapy continued to suffer from mental health conditions such as depression, even as therapy progressed.

He termed the phrase “automatic thoughts,” to describe the thinking pattern many people experience. Most significantly, Dr. Beck found that how people thought about a situation resulted in how they experienced it, regardless of the situation itself.

Most significantly, Dr. Beck found that how people thought about a situation resulted in how they experienced it, regardless of the situation itself.

For example, someone may be running late for work. If they begin to think about getting fired and all of the things that would result from that, they might feel panicked or frustrated, and start driving erratically.

Alternatively, the same person may think differently, coaching themselves in a positive way. They may think, “I rarely run late, and my boss is very understanding, so it will be okay.”

With this change in thinking, they are likely to think more clearly and avoid feeling anxious. They may then calmly text their boss and drive carefully but efficiently toward work.

This process demonstrates the event (running late), the thought (catastrophizing versus positive self-talk) and the behavior (erratic driving versus planning).

Shop CBT triangle worksheet.

2. Challenging Thoughts Worksheet

The challenging thoughts worksheet is a cognitive restructuring worksheet. It walks you through challenging everyday negative thoughts, at a bit of a deeper level than the CBT triangle. It can also be an alternative format to learning the triangle.

Negative thoughts are sometimes called core beliefs, Negative core beliefs are thoughts that tend to pervade our everyday lives. They’re the “issues,” or “triggers,” you just can’t seem to get over. While most negative core beliefs are also distorted beliefs, the reverse isn’t necessarily true.

Negative core beliefs tend to involve shame, and how the person feels about themselves as a whole. This often relates to their abilities and worthiness.

For example, a basic distorted belief might be, “I’ll never pass my algebra class,” while a negative core belief might state, “I’m too stupid to succeed at anything.”

Once you understand the basics of CBT, the next step is to begin to challenge specific thoughts that happen regularly. For example, someone may think, “I mess everything up,” or “I can’t keep any friends.” These thoughts become a habit, and are likely to affect self-esteem, and even become a self-fulfilling prophecy. Because someone thinks they can’t keep friends, they stop trying to make them.

This worksheet keeps these thought patterns in mind, and help the user begin to challenge these beliefs. Terms often used include “stuck points,” “cognitive distortions,” or “negative thoughts.”

Shop challenging thoughts worksheet.

While there are multiple types of anxiety conditions, all of them relate to our thoughts. Meanwhile, many CBT therapists start with anxiety management skills. These include steps like mindfulness or self-soothing.

This anxiety management worksheet includes multiple ideas to deal with anxiety, as well as a page to outline your plan for future anxiety spells.

Ongoing anxiety is usually caused by thinking patterns. Ruminating thoughts, catastrophizing, and assuming the worst are common symptoms of multiple conditions. These thought patterns, combined with the hypervigilance that come along with them, can make it difficult to cope day to day.

These anxious thoughts are common, and likely originate from the human need to prepare for the worst and avoid danger. After all, if our ancestors hadn’t been a bit paranoid we may not be here today.

However, frequently thinking negatively can lead to overwhelming anxiety and nearly constant feelings of anxiety. Anxiety worksheets can help with coping while also addressing the root thoughts that perpetuate these fears.

Shop anxiety management worksheet.

4. Dealing With Strong Emotions Worksheet

Strong feelings can be overwhelming. This guide takes a look at how to rate, ride out, or cope with difficult emotions.

For example, if your emotion is simply uncomfortable, it's usually best to wait it out and allow the feeling to move through you. Otherwise it's likely to just keep coming back.

If a feeling is more significant and seems to interfere with your daily life, it may be best to work with a therapist on processing the emotion. Sometimes it's good to face the feeling head on, which will allow your body to learn the difference between the worry about danger and actual danger.

For example, worrying about danger might be thinking about a dog attacking you. It could cause your nervous system to become really alarmed, not realizing that there's no dog in sight.

By staying with that fear, your body will have the experience of getting to the other side and start to figure out that the fear is a feeling and not an event.

In other cases, if you have a history or pattern of self-harm, it's best to work closely with a therapist so you can fine-tune your plan. In some cases you may want to face your emotions while in other cases you may need some soothing to get through the moment.

This CBT worksheet on dealing with strong emotions is a great resource for therapists and their clients to work on feelings together.

Shop strong emotions worksheet.

This worksheet is created for trauma focused CBT Therapies. It includes the most common steps used in therapies like TF-CBT (trauma-focused CBT) and CPT (cognitive processing therapy).

Many people think of PTSD as simply a result of trauma. While trauma is at the core of it, it goes beyond that. The majority of people experience trauma at some point. At first, it causes feelings of worry, confusion, and sometimes self-blame for what happened.

However, within a few weeks to a month, most people come to terms with what happened. They understand that the trauma was an isolated event, and that there wasn’t anything they could do to change it.

A percentage of people, however, aren’t able to get through this process. This could be due to still being in danger, to past trauma complicating their ability to process, or simply having too much going on to deal with it initially.

This lack of processing leads to “stuck points,” or cognitive distortions relating to the trauma. They typically run along the lines of people blaming themselves, or feeling they can’t deal with difficulties in the world.

The most effective trauma therapies all deal with processing of the traumatic event, and this worksheet walks through the typical steps.

Shop the trauma thoughts worksheet.

6. Exposure Hierarchy Worksheet

Many people develop avoidance as a way to deal with anxiety, phobias, and PTSD. An exposure hierarchy helps people measure which fears are the worst, and how they progress over time.

This worksheet includes a simple but effective way to create an exposure hierarchy, as well as homework sheets to record your exposure activities.

Exposure, or fear, hierarchies are commonly used in CBT, CPT, and TF-CBT therapies.

Fears are sometimes measured by numbers, called SUDS (subjective units of distress). Over time the fear is tracked, to see if it becomes better or worse.

Most often, exposure hierarchies are used along with homework assignments to help people face their fears. This exposure helps them overcome avoidance that may be interfering with their daily life.

The avoidance hierarchy worksheet includes the basic steps to get started.

Shop the exposure hierarchy worksheet.

The trauma narrative is a technique commonly used in therapies like cognitive processing therapy (CPT), or trauma-focused cognitive behavioral therapy (TF-CBT). This worksheet is written with the client in mind, and should generally be used under the direction of a trained therapist.

A trauma narrative is sometimes used as a part of cognitive behavioral PTSD therapies. It involves writing about memories of a difficult situation.

When someone is experiencing PTSD, it's because their brain is confusing the memory of a bad event with the actual event. Your brain continues to think about what happened, and it keeps your brain on high alert, creating a cycle.

One of the ways to interrupt that process is to write about the difficult memories so that you can integrate them into your life, rather than continue to re-experience them. As mentioned, it's recommended that you work through a trauma narrative as part of trauma-focused CBT therapy.

Shop the trauma narrative worksheet.

8. Kids Anger Worksheet

One of the most common struggle kids deal with are angry outbursts . This is because they haven't had the time to understand and learn how to cope with strong emotions.

Although it doesn't say it outright, this set of kids anger worksheets address the CBT triangle. It uses the anger iceberg as a way to illustrate feelings underlying anger.

It actually is a set of three worksheets covering identifying emotions, recognizing harmful behaviors, and creating more positive behaviors. The worksheets are kid-friendly and work well with TF-CBT therapy for kids.

Shop the kids anger worksheets.

9. Emotions Wheel Worksheet

Emotions are a sometimes overlooked part of CBT treatment. Sometimes people think they should or shouldn't be having certain feelings . They might also be unsure of what they're feeling and when.

However, feelings worksheets help with recognizing, regulating, and coping with emotions. This makes it easier to move into the next step of recognizing how thoughts can relate to ongoing emotional struggles.

Common difficult emotions relating to anxiety, depression, or trauma include:

Frustration

Disappointment

The emotions wheel set includes multiple handouts and worksheets based on feelings wheels. It covers both comfortable and uncomfortable emotions like those above. It also has sections that recognize the physical sensations of emotions, and sections to create your own emotional coping wheel.

Shop the emotions wheel worksheets.

10. Mindfulness for CBT Worksheet

New waves of cognitive therapies, including CBT, incorporate mindfulness. It's an important part of the regulating step, and helps you soothe the flight-or fight response.

It can also make it easier to move onto the next steps of recognizing thoughts and emotions. When your brain is in survival mode it can be difficult to work through challenging thoughts or exposure techniques.

Mindfulness takes it down a notch, much like medication would. It also is a great skill in and of itself, and can prevent mental health, and even some physical conditions, down the road.

Shop the mindfulness worksheet.

CBT Therapy Worksheet Bundle

Over the years, I've found that many of the same strategies overlap for conditions like anxiety and PTSD. At the same time, there are some additional steps necessary when processing trauma. I've bundled all of my related pages into this set .

More CBT Resources

In addition to worksheets, CBT-based games can be a great way to teach important concepts. Here's a list of some of our other activities. You can find them all together in our Giant Store Bundle .

CBT Coping Jeopardy-Like Game

If you're looking for a fun, interactive game for classrooms or telehealth, check this out! It covers many of the CBT concepts in the worksheets. It's a great way to reinforce all of the concepts you're learning. Learn more.

CBT Lingo (Bingo-Like Game)

CBT Lingo is a fun, interactive, educational game that helps you teach concepts of CBT. It goes beyond the typical "novelty" cards often created for therapy and other classroom games. The game is compatible with real bingo, so you can actually "call" the game with numbers, either in-person or via telehealth.

CBT Lingo, which works similar to bingo, includes 75 prompts focused on topics like thoughts, feelings, and behaviors, and skills used in cognitive behavioral therapy. It has various options, so it works with teens, college students, and adults.

It can even help with teaching CBT concepts to therapy students.

Here are some sample prompts included in the game:

What does all or nothing thinking mean?

What's one physical symptom of anxiety?

What are the three points of the CBT triangle?

What is ruminating?

Want to give it a go? You can download and use it in-person or via telehealth. Get more details here.

CBT Quest Board Game

CBT board games are another less intimidating way to teach skills. This downloadable board game , called CBT quest, can be printed and used in person, or adapted for online use. It includes 32 prompts with reusable questions, such as:

Give an example of a challenging thought

Describe or show a grounding technique

Describe or name a cognitive distortion

Interested in trying this fun activity? Download it here.

Finding Peace from PTSD Book

If you're working specifically with PTSD, this book is helpful. It lays out the most common strategies used in trauma-focused CBT therapies. Such therapies include:

Prolonged Exposure

Cognitive Processing Therapy

Trauma-Focused CBT

The book was also created to go along with the worksheets in the CBT for PTSD and Anxiety bundle, so the two make great companions! Learn more about the book.

Obviously games and worksheets can’t replace other types of therapy. However, these tools can help you learn to identify thinking patterns, challenge everyday negative thoughts, question your anxiety thoughts, and understand your thoughts relating to PTSD.

For more helpful tools, download it all with our giant store bundle. It includes all of the activities above plus many more great resources .

Sources: Beck Institute for Cognitive Behavioral Therapy. 2021, https://beckinstitute.org/

Chand SP, Kuckel DP, Huecker MR. Cognitive Behavior Therapy. [Updated 2021 Jul 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan.

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Empower Your Clients: Effective Therapy Homework Ideas Unveiled

The power of therapy homework, what is therapy homework.

Therapy homework refers to assignments or tasks that are given to clients by therapists, psychologists, coaches, or practitioners as part of the therapeutic process. These assignments are designed to be completed outside of therapy sessions and are tailored to address specific therapeutic goals and objectives.

Therapy homework can take various forms, depending on the therapeutic approach and the client’s needs. It may involve activities such as journaling, practicing mindfulness exercises, completing worksheets or thought records, engaging in self-reflection, or working on specific skills. The purpose of therapy homework is to actively involve clients in their own healing process and empower them to take ownership of their growth and development.

Benefits of Assigning Therapy Homework

Assigning therapy homework offers numerous benefits for both clients and therapists. Some of the key advantages include:

• Continuity and Reinforcement : Therapy homework provides an opportunity for clients to reinforce and apply what they have learned in therapy sessions to their daily lives. It helps to bridge the gap between sessions, ensuring that progress continues beyond the therapy room.
• Active Engagement : Engaging in therapy homework encourages clients to actively participate in their treatment. It promotes a sense of agency and responsibility, empowering clients to take an active role in their own healing journey.
• Skill Development : Therapy homework allows clients to practice and develop new skills, strategies, and coping mechanisms in real-life situations. It helps to reinforce positive changes and build resilience.
• Generalization of Learning : Through therapy homework, clients have the opportunity to generalize the insights gained in therapy to different contexts and relationships. It supports the transfer of therapeutic gains into their day-to-day lives.
• Increased Self-Awareness : Therapy homework often involves self-reflection and introspection, which can deepen clients’ self-awareness and understanding of their thoughts, emotions, and behaviors. This increased self-awareness can be a catalyst for personal growth and transformation.
• Collaborative Process : Assigning therapy homework fosters a collaborative therapeutic relationship between clients and therapists. It encourages open communication, feedback, and discussion, leading to a more effective and tailored treatment approach.

By incorporating therapy homework into the therapeutic process, therapists can enhance the effectiveness of their interventions and facilitate meaningful change in their clients’ lives.

To explore therapy homework ideas for different therapeutic needs, refer to our articles on  therapy homework assignments ,  therapy homework for anxiety ,  therapy homework for depression , and many more.

Finding the Right Therapy Homework Ideas

When it comes to assigning therapy homework,  tailoring  the activities to each individual client is essential for maximizing their engagement and progress. By customizing the homework, therapists can address specific needs and help clients work towards their therapeutic goals. Additionally, incorporating the client’s  goals and interests  into the assignments can enhance motivation and make the process more enjoyable.

Tailoring Homework to the Client

To ensure the therapy homework is effective, it’s crucial to consider the unique characteristics and preferences of each client. Tailoring the assignments involves taking into account factors such as the client’s age, cultural background, learning style, and personal circumstances.

For example, if a client is struggling with anxiety, it may be beneficial to assign homework that focuses on relaxation techniques, such as deep breathing or progressive muscle relaxation. On the other hand, a client who is working on building assertiveness skills may benefit from practicing role-plays or assertiveness exercises outside of therapy sessions.

By tailoring the therapy homework to the client’s specific needs and challenges, therapists can provide targeted support and facilitate progress towards their therapeutic goals. For more ideas on therapy homework assignments, check out our article on  therapy homework assignments .

Incorporating Client Goals and Interests

Incorporating the client’s goals and interests into therapy homework is an effective way to increase motivation and engagement. By aligning the assignments with the client’s aspirations, they are more likely to be actively involved in the therapeutic process.

For example, if a client is working towards improving their self-esteem, therapy homework could involve engaging in self-affirmation exercises or creating a self-compassion journal. If a client is interested in mindfulness, incorporating mindfulness exercises and  meditation  into the homework can be highly beneficial.

By connecting the therapy homework to the client’s personal goals and interests, therapists can foster a sense of ownership and investment in the therapeutic journey. This approach helps to create a more meaningful and impactful therapeutic experience.

Remember, therapy homework is most effective when it is tailored to the client’s individual needs and incorporates their goals and interests. By taking these factors into account, therapists can empower their clients to actively engage in their own healing process.

Therapy Homework Ideas for Different Needs

When it comes to therapy homework, tailoring the assignments to the unique needs of each client is essential. This ensures that the homework aligns with their therapeutic goals and interests. In this section, we will explore therapy homework ideas for different needs, including  Cognitive Behavioral Therapy (CBT) techniques ,  mindfulness and meditation exercises ,  journaling and writing prompts , and  creative expressive arts activities .

Cognitive Behavioral Therapy (CBT) Techniques

CBT techniques are widely used in therapy to help individuals identify and modify negative thought patterns and behaviors. Assigning CBT-based homework can provide clients with practical tools to challenge unhelpful thoughts and develop healthier coping mechanisms. Some therapy homework ideas for CBT may include:

• Thought Records : Encourage clients to keep a thought record where they write down and examine their negative thoughts, identify cognitive distortions, and reframe them with more realistic and positive alternatives.
• Behavioral Experiments : Suggest clients engage in real-life experiments to test the validity of their negative beliefs and assumptions, helping them gather evidence to challenge and modify those beliefs.
• Activity Scheduling : Encourage clients to create a schedule of activities that promote positive emotions, engagement, and a sense of accomplishment. This can help them break the cycle of negative thoughts and behaviors.

To discover more therapy homework ideas for specific topics or concerns, such as anxiety, depression, self-esteem, or assertiveness, check out our article on  therapy homework assignments .

Mindfulness and Meditation Exercises

Mindfulness and meditation exercises can be valuable homework assignments to help clients develop present-moment awareness, reduce stress, and cultivate emotional well-being. Some therapy homework ideas for mindfulness and meditation include:

• Breathing Exercises : Encourage clients to practice deep breathing exercises, focusing on their breath as it enters and leaves their body. This can help promote relaxation and reduce anxiety.
• Body Scan Meditation : Suggest clients engage in a body scan meditation, guiding their attention from head to toe, paying attention to physical sensations and releasing tension.
• Mindful Eating : Encourage clients to practice mindful eating by fully engaging their senses, savoring each bite, and paying attention to the tastes, textures, and smells of their food.

For more mindfulness and meditation exercises, along with guided scripts, consider referring to our article on  therapy homework for mindfulness .

Journaling and Writing Prompts

Journaling and writing prompts can be effective tools for self-reflection, emotional expression, and personal growth. Assigning writing exercises as therapy homework allows clients to explore their thoughts, feelings, and experiences in a safe and structured way. Some therapy homework ideas for journaling and writing prompts include:

• Gratitude Journal : Encourage clients to keep a gratitude journal, writing down three things they are grateful for each day. This practice can help shift their focus towards positive aspects of their lives.
• Letter Writing: Suggest clients write a letter to themselves, expressing self-compassion , forgiveness, or encouragement. This can be a powerful exercise for promoting self-acceptance and self-care.
• Emotional Release Writing : Encourage clients to engage in free-writing, allowing their thoughts and emotions to flow onto the paper without judgment or self-censorship. This can be a cathartic exercise for emotional processing.

To explore more journaling and writing prompts for therapy homework, consider referring to our article on  therapy homework for journaling .

Creative Expressive Arts Activities

Engaging in creative expressive arts activities can provide clients with a unique and alternative way to explore their emotions, enhance self-expression, and gain insights into their inner world. Some therapy homework ideas for creative expressive arts activities include:

• Art Therapy : Encourage clients to engage in art therapy exercises, such as drawing, painting, or collaging, to express their emotions and access their subconscious mind.
• Music Therapy : Suggest clients create a playlist of songs that resonate with their emotions and help them process their feelings, or encourage them to engage in music improvisation as a form of expression.
• Drama Therapy : Encourage clients to engage in role-playing exercises or create and act out scenes to explore different perspectives and gain insights into their own experiences.

For additional therapy homework ideas for creative expressive arts activities, refer to our article on  therapy homework for self-expression .

By incorporating therapy homework ideas that align with the specific needs and interests of each client, therapists can empower their clients to actively participate in their own healing journey and make progress towards their therapeutic goals.

Implementing Effective Therapy Homework

To ensure the effectiveness of therapy homework assignments, it is crucial to follow certain guidelines. This section will discuss three key aspects of implementing effective therapy homework:  providing clear instructions ,  setting realistic expectations , and  encouraging accountability and follow-up .

Providing Clear Instructions

When assigning therapy homework, it is essential to provide your clients with clear and concise instructions. Clearly outline the purpose of the assignment, the specific tasks or exercises involved, and any guidelines or resources they may need. Using simple and straightforward language will help ensure that your clients understand what is expected of them.

Additionally, consider providing written instructions or  therapy homework worksheets  that your clients can refer to as they complete their assignments. This will serve as a helpful reminder and guide, increasing the likelihood of successful completion.

Setting Realistic Expectations

Setting realistic expectations is crucial when assigning therapy homework. Take into account your clients’ individual circumstances, such as their available time, resources, and personal commitments. Tailor the assignments to their specific needs and abilities to ensure they can be realistically accomplished within the given timeframe.

By setting achievable goals, you will motivate your clients and increase their confidence in their ability to complete the assignments. This, in turn, will enhance their engagement and overall progress during therapy.

Encouraging Accountability and Follow-up

Encouraging accountability and follow-up is essential for effective therapy homework. Regularly check in with your clients to inquire about their progress and address any challenges or questions they may have. This demonstrates your support and commitment to their growth.

Encourage your clients to keep a record of their experiences, insights, or reflections related to their therapy homework. This can be in the form of a journal, a digital document, or even a dedicated  therapy homework app  that allows them to track their progress and thoughts.

By reviewing their completed assignments and discussing their experiences during therapy sessions, you can provide valuable feedback and insights. This feedback will reinforce their efforts and help them integrate their learnings into their daily lives.

Remember to offer encouragement and praise for your clients’ hard work and dedication. Celebrate their achievements, no matter how small, as it will motivate them to continue their therapeutic journey.

As you implement these strategies for effective therapy homework, you will empower your clients to actively engage in their healing process. Providing clear instructions, setting realistic expectations, and encouraging accountability and follow-up will ensure that therapy homework becomes a valuable tool for their growth and progress.

Enhancing Client Engagement

When it comes to therapy homework,  client engagement  is vital for effective progress and positive outcomes. Building a supportive relationship, offering feedback and encouragement, and addressing challenges and concerns are key elements in fostering client engagement .

Building a Supportive Relationship

Establishing a supportive and trusting relationship with clients is essential for effective therapy. Creating a safe and non-judgmental environment allows clients to feel comfortable sharing their thoughts, emotions, and experiences. Actively listening, demonstrating empathy, and validating their feelings are effective ways to build rapport and foster a strong therapeutic alliance.

By developing a supportive relationship, clients are more likely to engage in therapy homework willingly and openly. They will feel understood, respected, and motivated to actively participate in their therapeutic journey.

Offering Feedback and Encouragement

Providing feedback and encouragement throughout the therapy process can significantly enhance client engagement. Regularly acknowledging their progress, recognizing their efforts, and celebrating their achievements can boost their motivation and self-confidence.

Offering constructive feedback that highlights their strengths and areas of improvement can help clients gain valuable insights. It’s essential to provide feedback in a compassionate and non-judgmental manner, ensuring that clients feel supported and encouraged to continue their growth.

Addressing Challenges and Concerns

Therapy is not always a smooth journey, and clients may encounter challenges or have concerns along the way. As a therapist, it is crucial to address these issues promptly and effectively. Actively listen to their concerns, validate their emotions, and work collaboratively to find solutions.

By addressing challenges and concerns, clients will feel heard and supported, which promotes their engagement in therapy. Whether it’s modifying therapy homework assignments, exploring different strategies, or adjusting treatment goals, adapting the therapy process to meet their specific needs can enhance client engagement and overall therapeutic outcomes.

Remember, client engagement is a dynamic process that requires ongoing attention and effort. By building a supportive relationship, offering feedback and encouragement, and addressing challenges and concerns, therapists can empower their clients and create a collaborative therapeutic environment. This environment promotes active engagement in therapy homework and facilitates positive change.

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What Is Therapy Homework?

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Types of Therapy That Involve Homework

If you’ve recently started going to therapy , you may find yourself being assigned therapy homework. You may wonder what exactly it entails and what purpose it serves. Therapy homework comprises tasks or assignments that your therapist asks you to complete between sessions, says Nicole Erkfitz , DSW, LCSW, a licensed clinical social worker and executive director at AMFM Healthcare, Virginia.

Homework can be given in any form of therapy, and it may come as a worksheet, a task to complete, or a thought/piece of knowledge you are requested to keep with you throughout the week, Dr. Erkfitz explains.

This article explores the role of homework in certain forms of therapy, the benefits therapy homework can offer, and some tips to help you comply with your homework assignments.

Therapy homework can be assigned as part of any type of therapy. However, some therapists and forms of therapy may utilize it more than others.

For instance, a 2019-study notes that therapy homework is an integral part of cognitive-behavioral therapy (CBT) . According to Dr. Erkfitz, therapy homework is built into the protocol and framework of CBT, as well as dialectical behavior therapy (DBT) , which is a sub-type of CBT.

Therefore, if you’re seeing a therapist who practices CBT or DBT, chances are you’ll regularly have homework to do.

On the other hand, an example of a type of therapy that doesn’t generally involve homework is eye movement desensitization and reprocessing (EMDR) therapy. EMDR is a type of therapy that generally relies on the relationship between the therapist and client during sessions and is a modality that specifically doesn’t rely on homework, says Dr. Erkfitz.

However, she explains that if the client is feeling rejuvenated and well after their processing session, for instance, their therapist may ask them to write down a list of times that their positive cognition came up for them over the next week.

"Regardless of the type of therapy, the best kind of homework is when you don’t even realize you were assigned homework," says Erkfitz.

Benefits of Therapy Homework

Below, Dr. Erkfitz explains the benefits of therapy homework.

It Helps Your Therapist Review Your Progress

The most important part of therapy homework is the follow-up discussion at the next session. The time you spend reviewing with your therapist how the past week went, if you completed your homework, or if you didn’t and why, gives your therapist valuable feedback on your progress and insight on how they can better support you.

It Gives Your Therapist More Insight

Therapy can be tricky because by the time you are committed to showing up and putting in the work, you are already bringing a better and stronger version of yourself than what you have been experiencing in your day-to-day life that led you to seek therapy.

Homework gives your therapist an inside look into your day-to-day life, which can sometimes be hard to recap in a session. Certain homework assignments keep you thinking throughout the week about what you want to share during your sessions, giving your therapist historical data to review and address.

It Helps Empower You

The sense of empowerment you can gain from utilizing your new skills, setting new boundaries , and redirecting your own cognitive distortions is something a therapist can’t give you in the therapy session. This is something you give yourself. Therapy homework is how you come to the realization that you got this and that you can do it.

"The main benefit of therapy homework is that it builds your skills as well as the understanding that you can do this on your own," says Erkfitz.

Tips for Your Therapy Homework

Below, Dr. Erkfitz shares some tips that can help with therapy homework:

• Set aside time for your homework: Create a designated time to complete your therapy homework. The aim of therapy homework is to keep you thinking and working on your goals between sessions. Use your designated time as a sacred space to invest in yourself and pour your thoughts and emotions into your homework, just as you would in a therapy session .
• Be honest: As therapists, we are not looking for you to write down what you think we want to read or what you think you should write down. It’s important to be honest with us, and yourself, about what you are truly feeling and thinking.
• Practice your skills: Completing the worksheet or log are important, but you also have to be willing to put your skills and learnings into practice. Allow yourself to be vulnerable and open to trying new things so that you can report back to your therapist about whether what you’re trying is working for you or not.
• Remember that it’s intended to help you: Therapy homework helps you maximize the benefits of therapy and get the most value out of the process. A 2013-study notes that better homework compliance is linked to better treatment outcomes.
• Talk to your therapist if you’re struggling: Therapy homework shouldn’t feel like work. If you find that you’re doing homework as a monotonous task, talk to your therapist and let them know that your heart isn’t in it and that you’re not finding it beneficial. They can explain the importance of the tasks to you, tailor your assignments to your preferences, or change their course of treatment if need be.

"When the therapy homework starts 'hitting home' for you, that’s when you know you’re on the right track and doing the work you need to be doing," says Erkfitz.

A Word From Verywell

Similar to how school involves classwork and homework, therapy can also involve in-person sessions and homework assignments.

If your therapist has assigned you homework, try to make time to do it. Completing it honestly can help you and your therapist gain insights into your emotional processes and overall progress. Most importantly, it can help you develop coping skills and practice them, which can boost your confidence, empower you, and make your therapeutic process more effective.

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Conklin LR, Strunk DR, Cooper AA. Therapist behaviors as predictors of immediate homework engagement in cognitive therapy for depression . Cognit Ther Res . 2018;42(1):16-23. doi:10.1007/s10608-017-9873-6

Lebeau RT, Davies CD, Culver NC, Craske MG. Homework compliance counts in cognitive-behavioral therapy . Cogn Behav Ther . 2013;42(3):171-179. doi:10.1080/16506073.2013.763286

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

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Assigning Homework in Cognitive Behavioral Therapy

It’s certainly true that therapy outcomes depend in part on the work taking place in each session. But for this progress to reach its full impact, clients need to use what they learn in therapy during their daily lives. 

Assigning therapy “homework” can help your clients practice new skills during the week. While many types of therapy may involve some form of weekly assignment, homework is a key component of cognitive behavior therapy. 

Types of Homework

Some clients may respond well to any type of homework, while others may struggle to complete or find benefit in certain assignments. It’s important for clients to step outside of their comfort zone in some ways. For example, it’s essential to learn to challenge unwanted thoughts and increase understanding of feelings and emotions, especially for people who struggle with emotional expression. 

But there isn’t just one way to achieve these goals. Finding the right type of homework for each client can make success more likely. 

There are many different types of therapy homework. Asking your client to practice breathing exercises when they feel anxious or stressed? That’s homework. Journaling about distressing thoughts and ways to challenge them, or keeping track of cognitive distortions ? Also homework.

Some clients may do well with different assignments each week, while others may have harder times with certain types of homework. For example:

• An artistic client may not get much from written exercises. They might, however, prefer to sketch or otherwise illustrate their mood, feelings, or reactions during the week. 
• Clients who struggle with or dislike reading may feel challenged by even plain-language articles. If you plan to assign educational materials, ask in your first session whether your client prefers audio or written media. 

When you give the assignment, take a few minutes to go over it with your client. Give an example of how to complete it and make sure they understand the process. You’ll also want to explain the purpose of the assignment. Someone who doesn’t see the point of a task may be less likely to put real effort into it. If you give a self-assessment worksheet early in the therapy process, you might say, “It can help to have a clear picture of where you believe you’re at right now. Later in therapy I’ll ask you to complete another assessment and we can compare the two to review what’s changed.” 

Mental Health Apps

Some people may also find apps a useful way to develop and practice emotional wellness coping skills outside of therapy. Therapy apps can help people track their moods, emotions, or other mental health symptoms. They can provide a platform to practice CBT or other therapy skills. They can also offer structured mindfulness meditations or help clients practice other grounding techniques. 

If you’re working with a client who’s interested in therapy apps, you might try using them in treatment. Just keep in mind that not all apps offer the same benefits. Some may have limitations, such as clunky or confusing interfaces and potential privacy concerns. It’s usually a good idea to check whether there’s any research providing support for—or against—a specific app before recommending it to a client. 

Trusted mental health sources, such as the American Psychological Association or Anxiety and Depression Association of America websites, may list some popular mental health apps, though they may not specifically endorse them. These resources can be a good starting place. Other organizations, including Northwestern University’s Center for Behavioral Intervention Technologies and the Defense Department of the United States, have developed their own research-backed mental health apps. 

You can also review apps yourself. Try out scenarios or options within the app to get to know how the app works and whether it might meet your client’s needs. This will put you in a position to answer their questions and help give them tips on getting the most out of the app. 

Benefits of Homework

Some of your clients may wonder why you’re assigning homework. After all, they signed up for therapy, not school. 

When clients ask about the benefits of therapy homework, you can point out how it provides an opportunity to put things learned in session into practice outside the therapy session. This helps people get used to using the new skills in their toolbox to work through issues that come up for them in their daily lives. More importantly, it teaches them they can use these skills on their own, when a therapist or other support person isn’t actively providing coaching or encouragement. This knowledge is an important aspect of therapy success. 

A 2010 review of 23 studies on homework in therapy found evidence to suggest that clients who completed therapy homework generally had better treatment outcomes. This review did have some limitations, such as not considering the therapeutic relationship or how clients felt about homework. But other research supports these findings, leading many mental health experts to support the use of therapy homework, particularly in CBT. Homework can be one of many effective tools in making therapy more successful. 

Improving Homework Compliance

You may eventually work with a client who shows little interest in homework and doesn’t complete the assignments. You know this could impede their progress in therapy, so you’ll probably want to bring this up in session and ask why they’re having difficulty with the homework. You can also try varying the types of homework you assign or asking if your client is interested in trying out a mental health app that can offer similar benefits outside your weekly sessions. 

When you ask a client about homework non-compliance, it’s important to do it in a way that doesn’t anger them, make them feel defensive, or otherwise damage the relationship you’re working to develop. Here are some tips for having this conversation:

• Let them know homework helps them practice their skills outside of therapy. In short, it’s helping them get more out of therapy (more value for their money) and may lead to more improvement, sometimes in a shorter period of time than one weekly session would alone. 
• Bring up the possibility of other types of homework. “If you don’t want to write anything down, would you want to try listening to a guided meditation or tips to help manage upsetting emotions?” 
• Ask about it, in a non-confrontational way. You might say something like, “Is something making it difficult for you to complete the homework assignments? How can I help make the process easier for you?” 

The prospect of homework in therapy may surprise some clients, but for many people, it’s an essential element of success. Those put off by the term “homework” may view “skills practice” or similar phrasing more favorably, so don’t feel afraid to call it something else. The important part is the work itself, not what you call it.    References:

• Ackerman, C. (2017, March 20). 25 CBT techniques and worksheets for cognitive behavioral therapy. Retrieved from https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets
• ADAA reviewed mental health apps. (n.d.). Anxiety and Depression Association of America. Retrieved from https://adaa.org/finding-help/mobile-apps
• Mausbach, B. T., Moore, R., Roesch, S., Cardenas, V., & Patterson, T. L. (2010). The relationship between homework compliance and therapy outcomes: An updated meta-analysis. Cognitive Therapy and Research, 34 (5), 429-438. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2939342
• Mental health apps. (n.d.). The American Institute of Stress. Retrieved from https://www.stress.org/mental-health-apps
• Novotney, A. (2016). Should you use an app to help that client? Monitor on Psychology, 47 (10), 64. Retrieved from https://www.apa.org/monitor/2016/11/client-app
• Tang, W, & Kreindler, D. (2017). Supporting homework compliance in cognitive behavioural therapy: Essential features of mobile apps. JMIR Mental Health, 4(2). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481663

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11 Best Mental Health Activities for Kids in 2024

1. Rainbow of Emotions Art

2. gratitude jar, 3. mindful breathing with bubbles, 4. feelings charades, 5. nature scavenger hunt, 6. emotion journaling, 7. worry dolls or toys, 8. yoga for kids, 9. acts of kindness calendar, 10. silly dance breaks.

You know how grown-ups sometimes say, “When I was your age, things were easier”? Well, kids today have new challenges to tackle. There’s a lot of homework, tests, and maybe even a bit too much screen time. Due to increased mental pressures arise the need for effective mental health activities.

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In this blog, we are going to explore some of the most effective mental health activities for kids. These activities are tools that can make kids’ hearts feel lighter and their minds feel stronger. They’re simple, fun, and they can make a big difference in a child’s life.

7 Benefits of Mental Health Activities for Kids

In today’s fast-paced world, it’s important to take a moment to think about something really important—kids’ mental health. Challenges like school pressures, making new friends, and even big changes at home can make their minds feel like a jigsaw puzzle missing a piece.

Promoting child and adolescent mental health is a priority recognized globally. The World Health Organization (WHO) emphasizes that policies, nurturing care from caregivers, school-based programs, and quality community environments play pivotal roles in fostering mental well-being in young individuals. Engaging in mental health activities can equip children with the social and emotional skills they need, setting the foundation for a healthier, more resilient future. Now, let’s delve into the specific benefits of these activities.

1. Feeling Happy and Calm: Teaching kids about these activities – let them take a break from the worries and stress of everyday life. It’s like a mini-vacation for their minds. 

2. Stronger Relationships: When we understand our feelings, we can also understand other people’s feelings better. This helps us make friends, be kind, and build strong relationships.

3. Dealing with Tricky Stuff: Life can throw tricky stuff at kids – like school stress or problems with friends. Kids’ mental health activities teach them how to cope with these challenges. 

4. Super Skills for Life: As kids grow up, these activities give them amazing life skills. Teaching kids about mental health  helps them understand how to be kind to themselves, solve problems , and bounce back from tough times. 

5. Less Stress and Anxiety: Sometimes, kids feel worried or anxious. These activities can help them calm those anxious thoughts and feel more at ease. 

6. Happiness that Lasts: The best part? These benefits aren’t just for today – they’re for a lifetime. Kids who practice these activities grow up to be happier and healthier adults. 

Taking care of your mental health helps you become the best version of yourself. You can focus better in school, enjoy hobbies, and chase your dreams with confidence.

11 Best Mental Health Activities for Kids

Let’s explore some of these effective activities that you can try:

Drawing your emotions using colors is one of the best mental health activities for preschoolers . It can help them express how they feel when words aren’t enough. It encourages self-awareness and creativity, making it easier to understand and share feelings.

How to do it:

• Draw a big rainbow on paper.
• Assign different emotions to each color (e.g., red for anger, blue for sadness, green for happiness).
• Use crayons or markers to draw how you feel inside using the colors of the rainbow .

The gratitude jar is a powerful way to focus on the good things in your life. Writing down what you’re thankful for every day helps you appreciate the positive moments, even on tough days. 

• Get a jar and decorate it.
• Every day, write down something you’re grateful for on a small piece of paper.
• Fold the paper and put it in the jar.
• Whenever you need a happiness boost, open the jar and read your gratitude notes .

Blowing bubbles slowly and paying attention to their movements can be calming. It helps you take slow, deep breaths, which relaxes your mind and reduces stress. 

• Blow soap bubbles slowly.
• Pay attention to how they float and pop.
• Take deep breaths as you blow the bubbles to stay calm and focused .

If you are looking for mental health activities for elementary students, playing feelings charades can be a good option. It helps you understand and express emotions without words. It encourages communication and empathy, making it easier to talk about feelings with others.

• Write different emotions on slips of paper (happy, sad, excited, scared, etc.).
• Take turns acting out the emotions without using words.
• Guess each other’s emotions and talk about when you’ve felt that way.

Connecting with nature is like a breath of fresh air for your mind. A scavenger hunt outdoors is one of the best mental health activities for elementary students. It can improve their mood, reduce stress, and boost their appreciation for the natural world.

• Explore your backyard or a nearby park.
• Make a list of things to find in nature, like a colorful leaf, a smooth rock, or a chirping bird.
• Go on a scavenger hunt to find these items and connect with nature.

Encourage kids to keep an emotion journal, providing a safe space for them to express their feelings, thoughts, and experiences, helping them gain emotional insight and coping skills.

• Provide a dedicated notebook for them to jot down their emotions.
• Encourage regular entries, perhaps before bedtime or after challenging moments.
• Teach them it’s okay to write without judgment or criticism.
• Periodically review entries together to explore emotions and discuss healthier coping strategies.

Talking to worry dolls or toys is like sharing your burdens. It provides a safe way to voice your worries and feelings, reducing anxiety and helping you feel heard.

• Find small dolls or toys.
• Share your worries with them by talking about what’s bothering you.
• Your dolls or toys can be like trusted friends who listen and understand.

Yoga for kids is a delightful practice that nurtures their mental well-being through playful movements and mindfulness, fostering emotional balance and resilience. 

How to Do It:

• Select yoga poses that are simple, enjoyable, and safe for children, such as downward dog, cat-cow, and tree pose.
• Set the mood with soft music, colorful yoga mats, and encourage kids to imagine they are animals or nature elements while practicing the poses.
• Teach them easy breathing techniques like the “balloon breath” or “butterfly breath” to help them relax and focus.
• Incorporate short mindfulness activities, like guided imagery or body scans, to enhance their emotional awareness and stress management skills.

Performing acts of kindness boosts your mood and self-esteem . It also fosters a sense of connection with others and encourages empathy, making you feel happier and more fulfilled.

• Create a calendar with a kind act for each day (e.g., help with chores, compliment a friend, make someone laugh).
• Check off the acts of kindness as you complete them, and notice how it makes you and others feel happy.

Dancing and laughing are natural mood lifters. Silly dance breaks are a fun way to release pent-up energy, reduce stress, and bring joy into your day.

• Put on your favorite music .
• Dance around the room, making funny moves and faces.
• Let loose and have a good laugh – it’s a great way to lift your spirits!

11. Mindful Coloring

Mindful coloring focuses your attention on the present moment. It promotes relaxation, reduces anxiety, and enhances creativity. It’s like a mini-escape into a world of colors and calm.

• Gather coloring books or print out coloring pages with intricate designs.
• Choose your favorite colors, pencils, or markers.
• Find a quiet, comfortable place to sit.
• As you color, pay close attention to each stroke and the colors you’re using.
• Let your mind wander and enjoy the process without worrying about the end result.

You can also explore online coloring games for kids , which offer a wide variety of digital coloring options and themes for a relaxing and creative experience.

Importance of Mental Health in Kids’ Lives

We’ve talked about some super fun mental health activities for kids . But why is this stuff so important? Well, let’s dig a bit deeper and find out why taking care of our feelings is a big deal, especially when we’re kids.

1. Sometimes, kids don’t know how to talk about their feelings. Such activities can help them understand and express their emotions better by making them friends with their feelings. Think of these activities as tools of their emotional toolbox. The more tools they have, the better they can handle big challenges when they grow up. 

2. Doing these activities is like exercise for the brain and the heart, making them grow stronger on the inside. They help kids become emotionally stronger and better at handling tough situations. 

Therefore, kids who practice these activities often grow up to be happier and healthier adults. Taking care of your mental health is like giving yourself a gift. It helps you feel awesome right now and sets you up for an amazing future. It’s all about being the best, happiest, and most confident YOU. 

As parents, we play a vital role in nurturing our children’s mental well-being. The journey we’ve embarked on today is a reminder that helping our kids with their mental health can be both simple and enjoyable. By introducing them to these activities, we provide them with valuable tools for resilience, self-awareness, and happiness.

Let’s encourage our children to explore their feelings, foster connections, and build a strong foundation for their future well-being. Together, we can create a world where our kids grow up to be confident, empathetic, and emotionally resilient individuals.

Frequently Asked Questions (FAQs)

Can these activities replace professional mental health care for children.

No, these activities are supportive but not a substitute for professional mental health care. If your child is experiencing severe or ongoing mental health concerns, consult a mental health expert.

How can I incorporate these activities into our daily routine as a busy parent?

You can integrate these activities naturally into your family’s day. For instance, practice deep breathing together before bedtime or create a gratitude jar during weekends.

What if my child doesn't seem interested in these activities?

It’s normal for kids to have preferences. Be patient, explore different activities, and let them choose what resonates with them. The key is to make it enjoyable and not force any particular activity.

Should mental health activities be introduced in elementary schools?

Yes, introducing activities related to mental health in elementary schools can be highly beneficial. These activities help children understand and manage their emotions early on, contributing to a positive and supportive learning environment .

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13 Effective Brain Breaks for High School Students to Help them Refresh and Recharge

From my personal experience, high school years were challenging, and I was eager to leave them behind. This motivated me not to let my students feel the same way. I wanted them to enjoy their time at school by incorporating periods for relaxation and fun, which inspired me to write this article. The aim is for other teachers to read this and decide to include these breaks in their curriculum, offering students globally a more enjoyable experience than ours. By adding this small gesture to our lesson plans, I believe we can significantly enhance the mental health and well-being of future generations.

Brain breaks in our high school library pic.twitter.com/uDvRWJ7pmf — Krista Berger (@NBHSLibrarian) December 18, 2023

After reading this article, you will officially know:

Below, I will tell you about 13 different brain break activities that I recommend starting with…

1. Activity Pages

2. would you rather game, 3. quiet ball activity.

Materials needed: A soft ball (like a foam or beach ball) that is easy to catch and throw.

The Quiet Ball Activity requires only a soft ball, such as a foam or beach ball, that is easy to catch and throw, making it a low-difficulty but engaging activity. The essence of this game lies in its combination of physical activity and the challenge of maintaining silence. Students are tasked with tossing the ball to each other quietly, with the primary objective of keeping the noise level to a minimum. Talking, throwing the ball too hard, or dropping it results in elimination from the game, and the last person standing is declared the winner.

4. The Atom Game

5. order game, 6. four corners, 7. back writing activity, 8. card tricks.

Additionally, mastering these tricks necessitates fine motor skills and precise hand-eye coordination, fostering the development of these crucial physical skills. Whether performed individually or in small groups, this brain break offers a unique combination of mental and physical engagement. It encourages students to step away from their routine academic work, relax, and immerse themselves in an activity that is both fun and beneficial for their cognitive and motor skill development.

9. Dance and Music Party

10. rhythm activity, 11. figure eight game, 12. relay race, 13. short full-body workout, what is a brain break, benefits of high school brain breaks.

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52 Mental health activities and wellness games at work

Introducing mental health activities to the workplace is crucial for fostering a supportive and healthy environment for employees. Research consistently demonstrates that investing in mental health initiatives has numerous benefits, including increased productivity, higher job satisfaction, and reduced absenteeism.

For instance, a study by the World Health Organization found that for every $1 invested in treatment for common mental health disorders, there is a return of $4 in improved health and productivity. Underscoring the significant financial advantages of prioritizing mental health in the workplace, this study is one of many that workplaces worldwide look towards as they shift to a more mindful and happier work-life balance.

By integrating mental health activities into the workplace, companies demonstrate a commitment to the holistic well-being of their employees, ultimately resulting in a more resilient workforce. 

Here are 52 activities that will improve employee wellness and mental health in the workplace.

Prioritize mindfulness in the workplace 

Mindfulness is essential for good mental health. Employees can respond to challenges with clarity and composure by staying present in the moment. Mindfulness fosters resilience, emotional intelligence, and self-awareness, leading to positive relationships and communication.

Here are some ways employers can integrate mindfulness into their employees' daily lives. 

​​Daily mindfulness sessions 

Take a few minutes each morning or afternoon to gather employees for mindfulness exercises like breathing exercises. Mindfulness sessions can focus on meditation and breathing to reduce stress, increase productivity, and promote relaxation. For remote or hybrid teams, let employees have breaks to do these exercises throughout the day. 

Virtual mindfulness-based stress reduction (MBSR) programs

Implementing MBSR programs, which include mindfulness practices like meditation and yoga, can reduce stress, improve resilience, and enhance overall well-being among employees. Set up weekly yoga sessions or guided meditations over Zoom at the end of a long week or as part of a wellness initiative in employee health benefits. 

Gratitude journaling

Encouraging employees to write down three things they're grateful for daily can foster a positive mindset, strengthen self-awareness, and promote overall happiness and well-being. Expressing gratitude is one of the central mental-health awareness activities experts recommend to reduce stress and positive thinking. If employees are remote, leadership should consider sending workers a journal of their choice to fill out as they please. 

Mindfulness apps

Providing access to mindfulness apps with guided meditations and stress-reduction exercises allows employees to incorporate mindfulness practices into their daily routines, benefiting their mental well-being. Calm and Headspace are some of the more popular apps employees provide in comprehensive wellness packages. 

On-site meditation sessions

Bringing in meditation instructors to lead guided meditation sessions provides employees a structured opportunity to relax, recharge, and cultivate mindfulness, promoting mental clarity and resilience. Meditation sessions can also be part of on-site company retreats that focus on bonding and boosting emotional intelligence , bringing a sense of balance when gathering outside the workplace. 

Implementing mindfulness breaks

Incorporating short breaks into meetings or workdays is an easy and effective well-being activity. Allowing employees to pause, refocus, and recharge will enhance mindfulness and reduce stress.

Boost mental health with more work-life balance options

Maintaining a healthy work-life balance is essential for mental health. It helps prevent burnout and stress and promotes overall well-being. Balancing work and personal life allows individuals to recharge and avoid exhaustion and emotional fatigue. Insufficient time for relaxation, hobbies, and social activities increases stress levels and can lead to mental health issues.

Here are some mental health activities that help build a culture of work-life balance. 

Flexible work arrangements

One of the main things many employees look for in a job these days is flexibility in work hours. Even if a company has returned to the office, many organizations offer remote work options to support work-life balance. Remote days let employees organize their day based on what works for them, such as having the opportunity to run errands or spend more time with family. 

Zoom work-life balance workshops

Online workshops on improving work-life balance and mental health through stress management or self-care strategies help increase awareness, reduce stigma, and equip employees with tools to support their well-being. Working with a third-party mental health organization or inviting experts to the workplace to teach employees how to care for their mental health is a great way to springboard this activity.

Wellness half-days

Implementing half-day wellness provides employees additional time to rest, recharge, and focus on self-care. These days off can be offered periodically throughout the year, allowing employees to take a break from work responsibilities and dedicate time to activities that promote their mental health and overall well-being.

Employee assistance programs (EAPs)

Many employers now offer confidential counseling services through their healthcare plans to ensure employees care for their mental health in and outside of work. EAPs provide employees with support for personal or work-related challenges, helping to address mental health issues and reduce stress.

Virtual wellness challenges

Perfect for remote and hybrid teams, virtual wellness challenges allow employees of all kinds to participate from home. Examples include step challenges, hydration challenges, or daily gratitude challenges. Utilize online platforms or apps to track progress and foster friendly competition among participants. Virtual wellness challenges encourage employees to adopt healthy habits, reduce stress, and enhance their work-life balance, regardless of location.

Employers who prioritize work-life balance create a positive culture where employees feel valued. Promoting work-life balance reduces absenteeism, turnover rates, and healthcare costs. Ultimately, prioritizing work-life balance benefits employees and employers by creating a healthier, more sustainable work environment.

Get creative to enhance well-being at work 

Engaging in creative activities stimulates the mind and promotes cognitive flexibility, which can help alleviate stress and improve overall well-being. Fostering creativity in the workplace encourages openness, experimentation, and collaboration, fostering strong relationships and a sense of belonging among employees. By promoting creativity, individuals experience greater autonomy and empowerment, boosting self-esteem and confidence. 

Here are some creative mental health activities that can be easily implemented in the workplace: 

Creative expression sessions

As part of a company wellness initiative, offering opportunities for employees to engage in creative activities like painting, crafting, or writing can serve as a therapeutic outlet for emotions, reduce stress, and enhance mood. Setting aside a day each month, like a half day on Friday or even a mid-week pause, to craft and create together is an effective way to reduce stress and boost wellness in the workplace. 

Encouraging hobbies

Supporting employees' pursuit of hobbies or interests outside of work promotes work-life balance, reduces stress, and improves overall satisfaction and well-being. Leadership can encourage employees to form hobby clubs based on shared interests such as photography, cooking, or gardening, allotting time for employees to get together at dedicated meeting times or spaces for club activities giving them the chance to connect with others who share their hobbies.

Art therapy workshops

Get creative by hosting art therapy workshops. These workshops allow employees to express themselves creatively through various art forms, such as painting, drawing, or sculpting. They provide a therapeutic outlet for employees to express their emotions, reduce stress, and enhance mental well-being. Participants can explore their creativity in a supportive environment, fostering self-discovery and relaxation.

Storytelling circles

Talking and sharing stories is a surefire way to get employees to tap into their creative and communicative side. Storytelling circles let employees share personal stories, anecdotes, or experiences related to a specific theme or topic. Sharing stories promotes a sense of belonging, validates individual experiences, and strengthens interpersonal relationships, ultimately contributing to improved mental health in the workplace.

Improv comedy sessions

Arrange improv comedy sessions facilitated by professional instructors or team members with improv experience to promote spontaneity, creativity, and collaboration in the workplace. Engaging in improv comedy encourages employees to step out of their comfort zones, build confidence, and develop resilience, all of which are beneficial for mental health.

Creative writing workshops

Organize creative writing workshops where employees can explore creativity through writing prompts, storytelling exercises, or journaling activities. Writing is a therapeutic outlet for processing emotions, gaining insights, and fostering self-reflection. These workshops provide a safe space for employees to express themselves, boost their confidence, and enhance their mental well-being through the power of storytelling.

Music jam sessions

Attend an open mic with the whole team or organize a Zoom music jam session where employees can play instruments, sing, or enjoy music together. Music can uplift spirits, evoke emotions, and promote relaxation. Jam sessions provide a creative outlet for self-expression, stress reduction, and social connection, fostering employees' sense of community and well-being.

Ultimately, encouraging creativity in the workplace enhances mental health while fostering a dynamic and innovative organizational culture that values collaboration and continuous improvement.

Focus on physical health for more well-being in the workplace

Physical well-being is vital for mental health. Helping employees achieve a routine that allows them to pay attention to physical activity, a balanced diet, and adequate rest impacts mental health will make them much more productive and happy in the workplace. 

Here are some ways employers can create environments supporting holistic health so employees can thrive mentally and physically.

Providing access to nature

For most companies, giving employees access to nature will mean planning an off-site retreat that incorporates hiking or a day at the beach, which is excellent if you have the time and resources. For those who have limited resources, try and have regular outings at a local park or outdoor restaurant. Access to nature is an easy and natural way to boost happiness in the workplace. 

Workplace mindful yoga classes

Making mindful workouts a priority with yoga classes is a great way to provide employees with dedicated time to de-stress, stretch their bodies, and focus on mindfulness. Hosting courses in the morning before the day starts, whether in the office or over Zoom, is a great way to set a positive tone for the day. Consider a practice accessible to all, like gentle yoga poses, breathing exercises, and meditation techniques, to promote relaxation and work-life balance.

Lunchtime walking groups

Organizing lunchtime walks allows employees to get fresh air, stretch their legs, and recharge, improving mood, reducing stress, and boosting physical health for remote and hybrid organizations. Planning a team retreat centered on walking, hiking, and outdoor activities is the perfect way to encourage low-impact movement that reduces stress and boosts mood. 

Encouraging breaks

With mindfulness sessions and snack breaks, employees are encouraged to take regular breaks throughout the day, which promotes relaxation, reduces stress, and enhances focus and productivity when they return to work. Another way to ensure that employees are at their desks only during the day is to have an office lunch once or twice a week at a nearby cafe or park, ensuring employees are mindful of overworking throughout the day. 

Desk stretching routines

Simple desk stretches throughout the workday can alleviate muscle tension, improve circulation, and reduce stress levels, contributing to better mental and physical well-being. For remote teams, allocate funds for a wellness budget, where work-from-home employees can invest in a yoga mat or stretch bands to do these exercises at home. 

Ergonomic assessments

Conducting ergonomic assessments and providing ergonomic equipment ensures employees' physical comfort and reduces the risk of musculoskeletal issues, contributing to overall well-being. For remote employees, companies can provide a budget for walking pads and exercise equipment they can use during the day while taking a break. 

Encouraging physical activity outside of work

Consider offering a gym membership or a monthly wellness budget for employees to engage in physical activity. Additionally, workplace fitness challenges or exercise classes improve mood, reduce stress, and support overall physical and mental well-being. 

Healthy afternoon snacks

Providing nutritious snacks like fruits, nuts, and yogurt promotes good nutrition, stabilizes energy levels, and supports overall well-being by fueling the body and mind. Make snack time a wellness activity, encouraging employees to take a mid-morning or afternoon break to have a snack and enjoy some low-pressure team bonding .

Outdoor team building activities

Organize outdoor team building activities such as hiking, picnics, or sports tournaments to ensure balanced stress levels. Spending time outdoors and engaging in recreational activities strengthens team bonds, reduces work-related stress, and promotes a healthy work-life balance.

Overall, physical activity releases endorphins that regulate mood, reduce stress, and alleviate anxiety and depression, promoting better sleep quality, cognitive function, and emotional regulation, all of which are vital to being present and able to work well.  

Encourage employees to educate themselves on their mental health

Educating employees about mental health benefits is crucial for creating a supportive work environment. It increases awareness of mental health issues and reduces stigma. Helping workers understand what support systems are available helps promote early intervention and prevention of mental health issues. 

Here are some educational mental-health-boosting activities for the workplace: 

Work-life balance workshops 

Organize workshops explicitly focused on work-life balance. These workshops can cover time management, setting boundaries, and prioritizing self-care. Providing employees with practical strategies and tools to balance their professional and personal lives helps reduce burnout and promotes overall mental well-being.

Encouraging self-care practices

Encouraging employees to prioritize self-care practices such as adequate sleep, healthy eating, and regular exercise supports overall well-being and resilience in the workplace. Providing educational materials that can be accessed online or through wellness apps is a great way to encourage employees to stay educated on how to best care for themselves. 

Mental health resource libraries

Establishing resource libraries with books, articles, and online resources on mental health topics empowers employees to access information and support for their well-being. The library should be digital so it’s easily accessible to all remote, hybrid, or in-person teams. Resources may address issues such as stress management, anxiety, depression, self-care practices, coping strategies, mindfulness techniques, and accessing professional support. 

Survey for mental health resources

While a robust wellness program depends on budget and company size, leadership should always ensure they expand their offerings to keep employees happy and comfortable. Send out surveys to employees and ask what mental health resources, such as counseling, are available. Leadership should respect employees' privacy and make space for private meetings should any team member need a bit of extra. 

Stress management workshops

Workshops on stress management techniques, such as time management or relaxation strategies, equip employees with tools to cope with stress and improve their well-being effectively. Leadership can work with outside wellness experts to organize workshops on best practices in general stress reduction, which is valuable for well-being in and out of work. 

Zoom skill development opportunities

Creating opportunities for skill development and career growth fosters a sense of purpose and achievement, which supports employee engagement, satisfaction, and overall well-being. With outside experts, create a Zoom curriculum of workshops for employees based on skills needed to enhance their roles.

Mental health screenings

Voluntary mental health screenings allow employees to assess their mental well-being, identify potential issues early on, and access appropriate support or resources. Screenings are typically conducted through standardized questionnaires or assessments administered by trained professionals or through self-assessment tools that employees can complete independently. Companies can use screening to determine better what wellness benefits are required in the workplace. 

Providing access to counseling services on-site

Confidential counseling services through an EAP and access to on-site counseling during stressful workplace periods can give employees a safety net to deal with particularly stressful periods. Having a network of professional support for managing mental health concerns and stressors is helpful to workers and management, as they need to ensure they are balanced. 

Encouraging boundary-setting

Boundaries are a big topic these days, especially in the workplace! Encouraging employees to set boundaries around work hours and communication helps prevent burnout, promotes work-life balance, and supports overall mental well-being.

Providing mental health training for managers

Good mental health starts at the top, so managers should always be trained to recognize signs of mental health issues. Managers can offer support, and promoting a healthy work environment creates a supportive culture prioritizing employee wellness programs .

Financial wellness resources

Offering resources and workshops on financial wellness topics, such as budgeting or retirement planning, reduces financial stress and supports overall mental well-being among employees. Dedicate a day to seminars, questions, and information that will help employees gain control of their finances, including access to financial planners for investment tips and how to handle money to reduce stress and increase a sense of control and well-being. 

Investing in mental health education empowers employees to prioritize their well-being and creates a workplace culture that values mental health.

Strive for work-life balance to enhance employee mental well-being

Achieving work-life balance is crucial for maintaining mental health in the workplace. When individuals can allocate time and energy to team building activities outside of work, they experience greater fulfillment and satisfaction. A healthy work-life balance enables employees to recharge and rejuvenate, improving their resilience and ability to cope with workplace stressors. 

Here are some activities and games to help implement work-life balance.

Offer relaxation tools

Provide employees with access to relaxation tools they can take home to ensure they remain relaxed in and out of work. Provide a budget for meditation apps or wellness packages with massage coupons and essential oils that support stress management, promote relaxation, and enhance overall mental well-being.

Promoting work-life balance options

Flexible work schedules or remote work options reduce stress, provide better work-life balance, support mental well-being, and improve overall job satisfaction. Services, support groups, or online forums would be helpful for them, making them feel seen and valued. 

Promote positive communication

You can't have a happy workplace without good communication! Promoting positive and open communication fosters trust, reduces conflicts, and supports mental well-being by creating a supportive and inclusive work environment. To boost communication, try wellness games like Wellness Bingo or Trivia, which focus on nutrition, exercise, stress management, and mental health. Teams can host quiz sessions during lunch breaks or team building activities to engage employees while having fun.

Mental health days

Allowing employees to take occasional mental health days when needed acknowledges the importance of mental well-being, reduces burnout, and supports overall work satisfaction. Many companies allow employees mental health days once a month or quarter, ensuring they can have a tie for themselves. 

Offer stress-relief resources for the office

Companies can provide stress-relief goodie bags for employees as part of a comprehensive wellness initiative; adding small but thoughtful gifts like stress balls, fidget toys, or noise-canceling headphones allows employees to manage stress and anxiety, promoting mental well-being and focus.

Set up mindfulness reminders

Whether online or in the office, setting up a calendar with daily mindfulness reminders as part of a comprehensive work-life balance plan is a small but effective step in the right direction. Whether on a calendar or written down on a break-room whiteboard, prompts for employees to grab a glass of water, take deep breaths, or check in with emotions throughout the workday help employees stay present, reduce stress, and enhance well-being.

Encouraging work-life balance promotes a positive organizational culture, leading to higher job satisfaction, motivation, and loyalty among staff members. Promoting work-life balance can also positively affect productivity, creativity, and overall job performance. Ultimately, investing in work-life balance benefits both employees and employers by creating a healthier, more sustainable work environment.

Promote social activities for mental health benefits

Social activities are essential for good mental health and well-being in the workplace. Engaging in social interactions with colleagues fosters connection, belonging, and camaraderie. Building positive relationships enhances mental well-being and job satisfaction, promoting a positive culture based on relationship building . 

Here are some simple and practical social activities that center mental health in the workplace. 

Encouraging peer recognition

Encouraging peer recognition and appreciation allows employees to acknowledge and celebrate each other's contributions, fostering a positive and supportive work culture that enhances mental well-being. To promote peer support in the workplace, set up an office award ceremony over Zoom or in person and have coworkers award one another for their achievements. 

Stress management workshops for the whole team

Get the entire team together for a day of workshops on stress management techniques, such as time management or relaxation strategies. Equip employees with tools to cope with stress and improve their well-being effectively. Encourage employees to work together by playing team building games focusing on stress management. 

Establishing peer support networks

These networks are a great way to encourage team bonding. They allow employees to connect with colleagues for mutual support, encouragement, and sharing of experiences, promoting mental health and resilience. Leadership should provide support networks with the necessary resources and information about mental health resources, counseling services, employee assistance programs (EAPs), and community support services. 

Fostering a supportive culture

By implementing regular chats over video calls or lunch in the office, a company can encourage a supportive and inclusive culture where employees feel valued, respected, and supported by their colleagues. Consider regular Zoom Icebreaker games or company retreats to promote mental well-being, reduce stress, and enhance overall job satisfaction.

Hosting wellness events for the whole team

Dedicating a day to wellness events, such as health fairs or fitness challenges, promotes employee well-being, builds camaraderie, and reinforces a workplace health and wellness culture. Attend these events as a group, or set up a daily virtual event for remote employees over Zoom to ensure employees strike the right balance between work and relaxation. 

Team building activities

Organizing team building exercises fosters camaraderie, strengthens relationships, and promotes a supportive work environment, contributing to overall employee well-being. Whether that means organizing a company-wide scavenger hunt or playing board games after work, planning activities where coworkers can play and converse is a great way to boost well-being in the workplace.

Encouraging social connections

Facilitating opportunities for social interaction, such as team lunches or coffee breaks, fosters community reduces isolation, and promotes mental health and belonging. For a more structured event, consider hosting an afternoon of connection-building activities , including icebreaker exercises and games that unite employees. 

Remote team building activities

Virtual team building activities over Zoom promote social connection and camaraderie among remote employees . Activities could include virtual escape rooms, online trivia games, or virtual coffee breaks where team members can chat and bond informally. Strengthening relationships and fostering community among remote teams contributes to improved morale, mental wellness, and work-life balance.

Social activities are significant stress buffers, providing fun, laughter, and relaxation moments. Prioritizing social connections creates a supportive and inclusive environment where employees thrive personally and professionally.

Harness the power of getting together to boost wellness in the workplace

In the digital era, remote work has become common, often blurring work-life boundaries. Employers need to prioritize mental health and team connection to ensure a positive work culture and employee well-being. Initiatives like mindfulness sessions and virtual fitness classes help, but lack the depth of in-person interactions.

At Surf Office, with over 700+ retreat experiences in the last 10 years, we specialize in designing off-site retreats that allow teams to take a break from their usual routine and strengthen their relationships in a new setting. Incorporating team building retreats , like those we offer, can enhance camaraderie, sense of belonging, and productivity.

Reach out to us for assistance with your team building retreat logistics.

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How to Design Homework in CBT That Will Engage Your Clients

Take-home assignments provide the opportunity to transfer different skills and lessons learned in the therapeutic context to situations in which problems arise.

These opportunities to translate learned principles into everyday practice are fundamental for ensuring that therapeutic interventions have their intended effects.

In this article, we’ll explore why homework is so essential to CBT interventions and show you how to design CBT homework using modern technologies that will keep your clients engaged and on track to achieving their therapeutic goals.

Before you continue, we thought you might like to download our three Positive CBT Exercises for free . These science-based exercises will provide you with a detailed insight into positive CBT and give you the tools to apply it in your therapy or coaching.

This Article Contains:

Why is homework important in cbt, how to deliver engaging cbt homework, using quenza for cbt: 3 homework examples, 3 assignment ideas & worksheets in quenza, a take-home message.

Many psychotherapists and researchers agree that homework is the chief process by which clients experience behavioral and cognitive improvements from CBT (Beutler et al., 2004; Kazantzis, Deane, & Ronan, 2000).

We can find explanations as to why CBT  homework is so crucial in both behaviorist and social learning/cognitive theories of psychology.

Behaviorist theory

Behaviorist models of psychology, such as classical and operant conditioning , would argue that CBT homework delivers therapeutic outcomes by helping clients to unlearn (or relearn) associations between stimuli and particular behavioral responses (Huppert, Roth Ledley, & Foa, 2006).

For instance, imagine a woman who reacts with severe fright upon hearing a car’s wheels skidding on the road because of her experience being in a car accident. This woman’s therapist might work with her to learn a new, more adaptive response to this stimulus, such as training her to apply new relaxation or breathing techniques in response to the sound of a skidding car.

Another example, drawn from the principles of operant conditioning theory (Staddon & Cerutti, 2003), would be a therapist’s invitation to a client to ‘test’ the utility of different behaviors as avenues for attaining reward or pleasure.

For instance, imagine a client who displays resistance to drawing on their support networks due to a false belief that they should handle everything independently. As homework, this client’s therapist might encourage them to ‘test’ what happens when they ask their partner to help them with a small task around the house.

In sum, CBT homework provides opportunities for clients to experiment with stimuli and responses and the utility of different behaviors in their everyday lives.

Social learning and cognitive theories

Scholars have also drawn on social learning and cognitive theories to understand how clients form expectations about the likely difficulty or discomfort involved in completing CBT homework assignments (Kazantzis & L’Abate, 2005).

A client’s expectations can be based on a range of factors, including past experience, modeling by others, present physiological and emotional states, and encouragement expressed by others (Bandura, 1989). This means it’s important for practitioners to design homework activities that clients perceive as having clear advantages by evidencing these benefits of CBT in advance.

For instance, imagine a client whose therapist tells them about another client’s myriad psychological improvements following their completion of a daily thought record . Identifying with this person, who is of similar age and presents similar psychological challenges, the focal client may subsequently exhibit an increased commitment to completing their own daily thought record as a consequence of vicarious modeling.

This is just one example of how social learning and cognitive theories may explain a client’s commitment to completing CBT homework.

Let’s now consider how we might apply these theoretical principles to design homework that is especially motivating for your clients.

In particular, we’ll be highlighting the advantages of using modern digital technologies to deliver engaging CBT homework.

Designing and delivering CBT homework in Quenza

Gone are the days of grainy printouts and crumpled paper tests.

Even before the global pandemic, new technologies have been making designing and assigning homework increasingly simple and intuitive.

In what follows, we will explore the applications of the blended care platform Quenza (pictured here) as a new and emerging way to engage your CBT clients.

Its users have noted the tool is a “game-changer” that allows practitioners to automate and scale their practice while encouraging full-fledged client engagement using the technologies already in their pocket.

To summarize its functions, Quenza serves as an all-in-one platform that allows psychology practitioners to design and administer a range of ‘activities’ relevant to their clients. Besides homework exercises, this can include self-paced psychoeducational work, assessments, and dynamic visual feedback in the form of charts.

Practitioners who sign onto the platform can enjoy the flexibility of either designing their own activities from scratch or drawing from an ever-growing library of preprogrammed activities commonly used by CBT practitioners worldwide.

Any activity drawn from the library is 100% customizable, allowing the practitioner to tailor it to clients’ specific needs and goals. Likewise, practitioners have complete flexibility to decide the sequencing and scheduling of activities by combining them into psychoeducational pathways that span several days, weeks, or even months.

Importantly, reviews of the platform show that users have seen a marked increase in client engagement since digitizing homework delivery using the platform. If we look to our aforementioned drivers of engagement with CBT homework, we might speculate several reasons why.

• Implicit awareness that others are completing the same or similar activities using the platform (and have benefitted from doing so) increases clients’ belief in the efficacy of homework.
• Practitioners and clients can track responses to sequences of activities and visually evidence progress and improvements using charts and reporting features.
• Using their own familiar devices to engage with homework increases clients’ self-belief that they can successfully complete assigned activities.
• Therapists can initiate message conversations with clients in the Quenza app to provide encouragement and positive reinforcement as needed.

The rest of this article will explore examples of engaging homework, assignments, and worksheets designed in Quenza that you might assign to your CBT clients.

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Let’s now look at three examples of predesigned homework activities available through Quenza’s Expansion Library.

Urge Surfing

Many of the problems CBT seeks to address involve changing associations between stimulus and response (Bouton, 1988). In this sense, stimuli in the environment can drive us to experience urges that we have learned to automatically act upon, even when doing so may be undesirable.

For example, a client may have developed the tendency to reach for a glass of wine or engage in risky behaviors, hoping to distract themselves from negative emotions following stressful events.

Using the Urge Surfing homework activity, you can help your clients unlearn this tendency to automatically act upon their urges. Instead, they will discover how to recognize their urges as mere physical sensations in their body that they can ‘ride out’ using a six-minute guided meditation, visual diagram, and reflection exercise.

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Moving From Cognitive Fusion to Defusion

Central to CBT is the understanding that how we choose to think stands to improve or worsen our present emotional states. When we get entangled with our negative thoughts about a situation, they can seem like the absolute truth and make coping and problem solving more challenging.

The Moving From Cognitive Fusion to Defusion homework activity invites your client to recognize when they experience a negative thought and explore it in a sequence of steps that help them gain psychological distance from the thought.

Finding Silver Linings

Many clients commencing CBT admit feeling confused or regretful about past events or struggle with self-criticism and blame. In these situations, the focus of CBT may be to work with the client to reappraise an event and have them look at themselves through a kinder lens.

The Finding Silver Linings homework activity is designed to help your clients find the bright side of an otherwise grim situation. It does so by helping the user to step into a positive mindset and reflect on things they feel positively about in their life. Consequently, the activity can help your client build newfound optimism and resilience .

As noted, when you’re preparing homework activities in Quenza, you are not limited to those in the platform’s library.

Instead, you can design your own or adapt existing assignments or worksheets to meet your clients’ needs.

You can also be strategic in how you sequence and schedule activities when combining them into psychoeducational pathways.

Next, we’ll look at three examples of how a practitioner might design or adapt assignments and worksheets in Quenza to help keep them engaged and progressing toward their therapy goals.

In doing so, we’ll look at Quenza’s applications for treating three common foci of treatment: anxiety, depression, and obsessions/compulsions.

When clients present with symptoms of generalized anxiety, panic, or other anxiety-related disorders, a range of useful CBT homework assignments can help.

These activities can include the practice of anxiety management techniques, such as deep breathing, muscle relaxation, and mindfulness training. They can also involve regular monitoring of anxiety levels, challenging automatic thoughts about arousal and panic, and modifying beliefs about the control they have over their symptoms (Leahy, 2005).

Practitioners looking to support these clients using homework might start by sending their clients one or two audio meditations via Quenza, such as the Body Scan Meditation or S.O.B.E.R. Stress Interruption Mediation . That way, the client will have tools on hand to help manage their anxiety in stressful situations.

As a focal assignment, the practitioner might also design and assign the client daily reflection exercises to be completed each evening. These can invite the client to reflect on their anxiety levels during the day by responding to a series of rating scales and open-ended response questions. Patterns in these responses can then be graphed, reviewed, and used to facilitate discussion during the client’s next in-person session.

As with anxiety, there is a range of practical CBT homework activities that aid in treating depression.

It should be noted that it is common for clients experiencing symptoms of depression to report concentration and memory deficits as reasons for not completing homework assignments (Garland & Scott, 2005). It is, therefore, essential to keep this in mind when designing engaging assignments.

CBT assignments targeted at the treatment of depressive symptoms typically center around breaking cycles of negative events, thinking, emotions, and behaviors, such as through the practice of reappraisal (Garland & Scott, 2005).

Examples of assignments that facilitate this may include thought diaries , reflections that prompt cognitive reappraisal, and meditations to create distance between the individual and their negative thoughts and emotions.

To this end, a practitioner looking to support their client might design a sequence of activities that invite clients to explore their negative cognitions once per day. This exploration can center on responses to negative feedback, faced challenges, or general low mood.

A good template to base this on is the Personal Coping Mantra worksheet in Quenza’s Expansion Library, which guides clients through the process of replacing automatic negative thoughts with more adaptive coping thoughts.

The practitioner can also schedule automatic push notification reminders to pop up on the client’s device if an activity in the sequence is not completed by a particular time each day. This function of Quenza may be particularly useful for supporting clients with concentration and memory deficits, helping keep them engaged with CBT homework.

Obsessions/compulsions

Homework assignments pertaining to the treatment of obsessive-compulsive disorder typically differ depending on the stage of the therapy.

In the early stages of therapy, practitioners assigning homework will often invite clients to self-monitor their experience of compulsions, rituals, or responses (Franklin, Huppert, & Roth Ledley, 2005).

This serves two purposes. First, the information gathered through self-monitoring, such as by completing a journal entry each time compulsive thoughts arise, will help the practitioner get clearer about the nature of the client’s problem.

Second, self-monitoring allows clients to become more aware of the thoughts that drive their ritualized responses, which is important if rituals have become mostly automatic for the client (Franklin et al., 2005).

Therefore, as a focal assignment, the practitioner might assign a digital worksheet via Quenza that helps the client explore phenomena throughout their day that prompt ritualized responses. The client might then rate the intensity of their arousal in these different situations on a series of Likert scales and enter the specific thoughts that arise following exposure to their fear.

The therapist can then invite the client to complete this worksheet each day for one week by assigning it as part of a pathway of activities. A good starting point for users of Quenza may be to adapt the platform’s pre-designed Stress Diary for this purpose.

At the end of the week, the therapist and client can then reflect on the client’s responses together and begin constructing an exposure hierarchy.

This leads us to the second type of assignment, which involves exposure and response prevention. In this phase, the client will begin exploring strategies to reduce the frequency with which they practice ritualized responses (Franklin et al., 2005).

To this end, practitioners may collaboratively set a goal with their client to take a ‘first step’ toward unlearning the ritualized response. This can then be built into a customized activity in Quenza that invites the client to complete a reflection.

For instance, a client who compulsively hoards may be invited to clear one box of old belongings from their bedroom and resist the temptation to engage in ritualized responses while doing so.

17 Science-Based Ways To Apply Positive CBT

These 17 Positive CBT & Cognitive Therapy Exercises [PDF] include our top-rated, ready-made templates for helping others develop more helpful thoughts and behaviors in response to challenges, while broadening the scope of traditional CBT.

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Developing and administering engaging CBT homework that caters to your client’s specific needs or concerns is becoming so much easier with online apps.

Further, best practice is becoming more accessible to more practitioners thanks to the emergence of new digital technologies.

We hope this article has inspired you to consider how you might leverage the digital tools at your disposal to create better homework that your clients want to engage with.

Likewise, let us know if you’ve found success using any of the activities we’ve explored with your own clients – we’d love to hear from you.

We hope you enjoyed reading this article. For more information, don’t forget to download our three Positive CBT Exercises for free .

• Bandura, A. (1989). Human agency in social cognitive theory. American Psychologist , 44 (9), 1175–1184.
• Beutler, L. E., Malik, M., Alimohamed, S., Harwood, T. M., Talebi, H., Noble, S., & Wong, E. (2004). Therapist variables. In M. J. Lambert (Ed.), Bergin and Garfield’s handbook of psychotherapy and behavior change (5th ed.) (pp. 227–306). Wiley.
• Bouton, M. E. (1988). Context and ambiguity in the extinction of emotional learning: Implications for exposure therapy. Behaviour Research and Therapy , 26 (2), 137–149.
• Franklin, M. E., Huppert, J. D., & Roth Ledley, D. (2005). Obsessions and compulsions. In N. Kazantzis, F. P. Deane, K. R., Ronan, & L. L’Abate (Eds.), Using homework assignments in cognitive behavior therapy (pp. 219–236). Routledge.
• Garland, A., & Scott, J. (2005). Depression. In N. Kazantzis, F. P. Deane, K. R., Ronan, & L. L’Abate (Eds.), Using homework assignments in cognitive behavior therapy (pp. 237–261). Routledge.
• Huppert, J. D., Roth Ledley, D., & Foa, E. B. (2006). The use of homework in behavior therapy for anxiety disorders. Journal of Psychotherapy Integration , 16 (2), 128–139.
• Kazantzis, N. (2005). Introduction and overview. In N. Kazantzis, F. P. Deane, K. R., Ronan, & L. L’Abate (Eds.), Using homework assignments in cognitive behavior therapy (pp. 1–6). Routledge.
• Kazantzis, N., Deane, F. P., & Ronan, K. R. (2000). Homework assignments in cognitive and behavioral therapy: A meta‐analysis. Clinical Psychology: Science and Practice , 7 (2), 189–202.
• Kazantzis, N., & L’Abate, L. (2005). Theoretical foundations. In N. Kazantzis, F. P. Deane, K. R., Ronan, & L. L’Abate (Eds.), Using homework assignments in cognitive behavior therapy (pp. 9–34). Routledge.
• Leahy, R. L. (2005). Panic, agoraphobia, and generalized anxiety. In N. Kazantzis, F. P. Deane, K. R., Ronan, & L. L’Abate (Eds.), Using homework assignments in cognitive behavior therapy (pp. 193–218). Routledge.
• Staddon, J. E., & Cerutti, D. T. (2003). Operant conditioning. Annual Review of Psychology , 54 (1), 115–144.

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