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250+ Sites with Free Therapy Worksheets

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Mind Remake Project’s comprehensive guide for free therapy worksheets, featuring a large collection of websites offering valuable resources at no cost.

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Bookmark this page! Welcome to the updated edition of Mind Remake Project’s comprehensive guide for free therapy worksheets, featuring a large collection of websites offering valuable resources at no cost for both mental health professionals and consumers.

Explore a vast assortment of free therapy worksheets, download informative mental health factsheets, and delve into supplementary and bonus materials from reputable publishers like Guilford Press and Oxford Publishing. For a deeper understanding of clinical practices, access guidelines from trusted organizations such as SAMHSA and the American Psychiatric Association.

The previous version of this post, 200+ Sites with Free Therapy Worksheets, is still available for reference, but it has been archived, as many of the featured webpages no longer exist or the once free resources are now for a fee.

The majority of sites included in this guide were carefully selected based on the following criteria:

  • Ease of Use: Sites with minimal ads and intuitive navigation were prioritized.
  • Quantity: Sites offering a substantial volume of free resources were favored.
  • Quality: Sites providing high-quality and informative materials were chosen.
  • Accessibility: Sites that did not require registration or email sign-up to access free resources were preferred.

Before downloading any resource from the sites below, please read and adhere to the site or organization’s copyrights or limitations. For example, some of the materials may only be available for personal use.

I firmly believe that mental health resources should be accessible to everyone, regardless of financial constraints. However, if you are able to, please consider making a donation to the sites or organizations that generously provide free valuable materials (when applicable).

I am not benefiting financially or otherwise from the links in this post, and I am not affiliated with the companies or organizations whose links are included in this post. Also, I am not endorsing any products or services. I am simply sharing these links because I believe they may be useful to my readers; Mind Remake Project’s mission is to provide free mental health resources.

Sites with Free Therapy Worksheets

Here’s a list of sites with free therapy worksheets, guides, and other tools for mental health professionals and consumers:

Sites with Free Therapy Worksheets & Handouts

Acorns to Oaktrees | Eating Disorder Worksheets/Eating Disorder Forms A small collection of handouts for eating disorders and body image.

ACT With Compassion ACT-based worksheets, handouts, exercises, and more for working with self-criticism and shame, as well as resources based on compassion-focused therapy, radically open DBT, and emotion-focused therapy.

ADHD ReWired | Therapy Worksheets Thought records, behavior charts, and other tools for ADHD management.

Alzheimer’s Association | Downloadable Resources for Patients & Caregivers Handouts on Alzheimer’s and dementia. Some resources are also available in Spanish.

Andrews University | The Relaxation Room Several self-care and stress management handouts for college students.

Anger Management Resource | Anger Management Worksheets A few free therapy worksheets, handouts, and articles for anger management.

Anger Resources | Anger Management Tools, Seminars, & Self-Tests Assessments, articles, worksheets, and more on anger topics.

Anxiety Canada Worksheets, guides, handouts, factsheets, and more for anxiety.

Australian Academic Press (AAP) | AAP Downloads Several free downloads, including a CBT worksheet packet.

Beck Institute | CBT Worksheet Packet A 74-page worksheet packet from the Beck Institute.

Belmont Wellness | Psychoeducation Handouts and free therapy worksheets from mental health author and motivational speaker Judy Belmont.

Berkeley University Health Services | Handouts Student handouts on mental health topics.

Between Sessions Hundreds of free therapy worksheets and workbooks derived from evidence-based therapies, designed by experienced professionals.

Black Dog Institute | Resources Mental health resources and support tools for anxiety, depression, and more that are research-informed and recommended by professionals.

Brené Brown | Resources “A collection of tools that’ll take you deeper into our work—and help you make it your own.”

Brescia at Western University | Resource Toolbox Downloadable tools for students on wellness topics.

CAMHS | Young People Downloads on various mental health topics for parents, children, and adolescents.

Campus Mind Works at University of Michigan | Tools & Checklists Worksheets, tools, and handouts for students on wellness topics.

Carepatron | Templates Free templates with the creation of a (free) account, from Carepatron, a practice management company.

Carolina Integrative Psychotherapy | Forms & Worksheets for Clients & Group Participants DBT worksheets for individuals, couples, and families.

Carol Lozier, LCSW | Dialectical Behavior Therapy Printables: Worksheets & Handouts A small collection of DBT worksheets and handouts.

CBT Psychology for Personal Development | CBT Worksheets Several free CBT worksheets and forms. This site also offers OCD worksheets for children and 2 relaxation handouts.

CCI | Self-Help Resources for Mental Health Problems A wealth of evidence-based online resources to support practitioners or for self-help.

Center for Prolonged Grief | Resources Several printable guides and other resources for grievers.

Center for Sexual Assault & Traumatic Stress | Therapist Resources Client handouts, assessments, info sheets, toolkits, training resources, links, and more from UW Medicine Harborview Medical Center.

Change to Chill | Worksheets/Handouts Free therapy worksheets, coloring pages, audio files, mindfulness exercises, and more from Change to Chill, a free mental wellbeing resource site for teens and young adults.

Choose Help | In-Depth Articles About Mental Health & Addiction A selection of print-friendly articles on addiction and recovery topics.

Christina Bell, Registered Psychologist | Downloads Free downloadable toolkits on boundaries, sleep, relationships, and more.

Client Worksheets from Treatment for Stimulant Use Disorders (Treatment Improvement Protocols Services) 44 free therapy worksheets on addiction and recovery from SAMHSA/NIH.

Cognitive Behavioral Therapy Los Angeles | Free Online CBT Workbook A free online 8-module workbook from Albert Bonfil, PsyD, and Suraji Wagage, Ph.D., JD, for learning CBT.

Connect Core Concepts in Health | Wellness Worksheets Health and wellness worksheets for students.

Coping.us Printable tools for coping from James J. Messina, Ph.D., and Constance Messina, Ph.D.

Corner Canyon Counseling | Patient Education for Mental Health Articles, assessments, assignments, and information on a wide range of mental health topics.

Counselling Tutor Guides on counseling theories and techniques.

Counselors Associated | Free PDFs A small collection of PDF downloads for stress reduction, self-improvement, and more.

Courage to Nourish | Eating Disorder Recovery Resources Free tools for disordered eating and body image; email signup required.

Crisis & Trauma Resource Institute | Resources Printable handouts, articles, stress reduction exercises, assessments, workshops, and more.

David Baldwin’s Trauma Information Pages | Disaster Mental Health Handouts 14 disaster handouts for adults, children, and families.

DBT Peer Connections | DBT Handouts & Worksheets DBT resources from Rachel Gill.

DBT Self-Help | Diary Cards Free downloadable diary cards from DBT Self-Help, the largest free Dialectical Behavioral Therapy resource dedicated to making DBT accessible to all.

DBT® Skills Training Manual, 2nd Edition The entire collection of DBT handouts from Mindsplain.

DBT® Skills Training Handouts & Worksheets, 2nd Edition The entire collection of DBT worksheets from DBT Campus.

Dearborn County CASA | 8 Dimensions of Wellness 4 free wellness downloads.

Destiny’s Odyssey | Self Discovery – Self Awareness Free resources for self-discovery and personal growth.

Dialectical Behavior Therapy (DBT) | Skills, Worksheets, & Videos Free DBT worksheets and more for learning the core skills of mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

Dialectical Behavior Therapy Skills Training with Adolescents-Workbook A 131-page PDF workbook from Mindful Mind & Body.

Dialectical Behavioral Skills Training | DBT Work Sheets Index Free DBT worksheets.

DNA-V Resources ACT-based meditations and worksheets.

Doorways to Self-Esteem | Self-Esteem Activities A modest collection of handouts/activities for building self-esteem.

Dr. Daniel Fox | Worksheets Free therapy worksheets for emotion regulation, anger, and more from Daniel J. Fox.

Dr. Grant Blashki | CBT Worksheets A small collection of downloadable therapy worksheets along with links to CBT videos.

Dr. John Barletta | Articles Handouts and more on a variety of topics such as wellness, relationships, and self-compassion.

Dr. John Forsyth | Free Resources 2 free worksheet packets for anxiety.

Dr. Jonathan S. Abramowitz | Free Stuff for Consumers & Professionals Several CBT forms and handouts for OCD and anxiety disorders.

Early Psychosis Intervention | Downloads A toolkit for individuals dealing with psychosis.

EchoHawk Counseling Christian-friendly worksheets and materials on a variety of mental health topics.

Emotional Affair Journey Free therapy worksheets, articles, guides, and more for emotional affair recovery.

Emotionally Focused Therapy TRI EFT Alliant | Forms for Couples A list of forms to use in EFT couples counseling.

Eppler-Wolff Counseling Center | Handouts Worksheets and handouts to help students cope with the transition from high school to college and to have a better college experience overall.

Essential Life Skills | Self-Help Worksheets A collection of free downloadable tools and worksheets on topics related to wellness, balance, and resilience.

Excel at Life | Free Audios Index Free audios with transcripts to energize, motivate, relax, and more.

Faith G. Harper | Worksheets & Printables A modest collection of worksheets and handouts on emotions/sensations, positive psychology, solution-focused problem-solving, and more.

F.A.S.T. Lab at Stanford Medicine | Printable Versions of CPT/CBT Worksheets English and Spanish worksheets from the Fidelity, Adaptation, Sustainability, and Training Lab at The National Center for PTSD.

Gentle Stress Relief | Stress Relief Resources That Work Stress relief resources covering a number of different perspectives. (Click here for anger management tools from Gentle Stress Relief.)

Get.gg – Getselfhelp.co.uk CBT self-help and therapy resources.

Good Knowledge | Good Medicine Questionnaires, information leaflets, PowerPoints, and other handouts on personal development and mental health from Dr. James Hawkins.

GoYourOwnWay | Document Downloads Handouts and tools for Veterans on various topics such as addiction, fear, spirituality, and more.

Hamilton’s Funeral Home | Printable Grief & Loss Resources A fairly extensive collection of printable handouts on grief and loss.

HappierTHERAPY | Mental Health Worksheets Hundreds of free therapy worksheets with a unique feature: Every downloadable worksheet includes a how-to guide for clinical use. DISCLAIMER: A drawback to using HappierTHERAPY is that the majority of the worksheets contain typos and formatting errors. While this site doesn’t meet quality criteria for selection, the worksheets can be easily edited using a program like Foxit PDF Editor.

Harm Reduction for Alcohol (HAMS)| Worksheets A small collection of worksheets from the HAMS book on how to change drinking habits.

Healing Private Wounds | Resources Faith-based handouts on healing from sexual abuse.

Health Powered Kids | Health Lessons & Lesson Plans for Kids Lesson plans on health and wellness topics; many of the lesson plans include printable worksheets for children.

Health Vista | Health Education Resources Free workbooks, worksheets, and handouts on a wide range of health topics including mental health issues such as addiction, mood disorders, anxiety, trauma, and more.

Healthy Minds | Worksheets Free mental health worksheets for children.

Here to Help | Wellness Modules 11 wellness modules that can be explored interactively or printed as PDFs.

Hoffman Institute Tools Downloadable tools to assist in discovering patterns, finding compassion and forgiveness, and creating a more empowered, fulfilled life.

Hope Couples Counseling | Couples Worksheets Faith-based worksheets, handouts, and more for couples therapy.

Hospice & Palliative Care | Bereavement Handouts A small collection of handouts on grief topics.

HowTherapyWorks A few free resources for clients/consumers on the therapeutic process from Jeffery Smith, MD.

How We Love | Freebies Several free downloads on love and relationships.

Ineffable Living | Free Mental Health Worksheets-Printable PDF Library Hundreds of worksheets and journal prompts on topics such as codependency, trauma, abuse, self-love, relationships, and more. For a small fee, download all worksheet bundles and gain access to the “VIP Library.”

Inner Health Studio | Easy Relaxation Techniques Free relaxation scripts, audio and video downloads, mental health worksheets, and self-help techniques for coping with stress more effectively.

Integrity Counseling Handouts Client handouts on addiction and recovery topics.

International OCD Foundation (IOCDF) | Brochures, Fact Sheets, & Handouts Handouts and guides from IOCDF with the most up-to-date information on OCD and related disorders.

Invisible Lioness | 8 Helpful “Letting Go of Resentment” Worksheets Links to PDF downloads for coping with resentments and letting go.

Irene Greene, MSED: Greene Growth & Training | Self-Care & Wellness Resources Free self-care and wellness downloads.

James Drew Psychotherapy | Forms A small collection of free therapy worksheets and handouts on feelings, communication, values, goals, and more.

Joanna Anastasia | Worksheets for Building Body Confidence & Self-Acceptance Free therapy worksheets for developing a body positive attitude.

Journey to Recovery | Mental Health Worksheets 350+ therapy tools designed by a psychologist, including worksheets, journals, and lesson plans. While not entirely free, a subscription is only $10/month or $100/year.

Keeping Life Real Worksheet collections on various topics, many that were originally published by Between Sessions:

Living CBT | Free Self-Help A collection of 20+ CBT worksheets.

Living Life to the Full (LLTTF) | Resources A modest collection of handouts and worksheets from LLTTF; materials can be accessed through the courses. Books and additional resources can be purchased from the shop.

LoveToKnow | Free Anger Worksheets 7 downloadable anger management worksheets.

Mental Health CE Course Articles Course content handouts on a variety of mental health topics.

Mental Health Worksheets This site is similar to HappierTHERAPY in that it offers a large quantity of free worksheets, but of low quality. (HappierTHERAPY and Mental Health Worksheets are both PressPublish sites.)

Mindfulness Exercises Hundreds of free downloadable mindfulness scripts with video and/or audio guidance.

Mind My Peelings | Worksheets & Infographics Several free resources for anxiety, depression, and mental health.

Mind Remake Project | Free Worksheets & Handouts Free therapy worksheets, workbooks, handouts, card decks, and more from this site.

MindWell Click through the different modules to access the handouts and free therapy worksheets. Professional tools and resources are also available.

MN Trauma Project | Downloadable Resources to Use in Therapy A short list of trauma worksheets.

Montreal Psychologist | Self-Help Toolkits Articles and handouts on worry, depression, assertiveness, and more.

Morning Light Counseling | Counseling Library Dozens of free printable PDF handouts on a variety of counseling topics.

Motivational Interviewing Network of Trainers (MINT) | Library Motivational interviewing worksheets and handouts from MINT.

Multicultural Psychology | Downloadable Worksheets & Documents Evidence-informed worksheets, exercises, and guidelines for use in prevention, intervention, and educational/training contexts.

My Crossing Paths | Book Handouts Free therapy worksheets and handouts for trauma, addiction, and more.

MyGriefAssist | Factsheets A collection of 43 printable handouts written by experts in the field on grief topics.

My Group Guide | Free Therapy Worksheets, Group Activities, & More Select group materials can be downloaded for free. For access to the full library (600+ resources), a subscription is $15.99/month.

Mylemarks | Free Downloads Nearly 50 free therapy worksheets for children.

Nancy L. Johnston | Downloads A small collection of downloads on codependency, enabling, and more.

National Institutes of Health (NIH) | Your Healthiest Self: Wellness Toolkits 5 wellness toolkits for environmental health, emotional wellbeing, physical health, relationships, and preventative wellness.

New Beginnings Family Counseling | Handouts Tools and handouts on communication, attachment styles, emotions, and more.

No Body’s Perfect | Worksheets Free therapy worksheets for use in the classroom or home environment, as well as worksheets for adult helpers working on their own body image and mental health.

Oklahoma TF-CBT Therapy Resources Printable trauma-focused handouts and assessments for therapists to use with children and adolescents.

Online CBT Resources Free therapy worksheets and questionnaires from Andrew Grimmer, a counselling psychologist and accredited cognitive behavioural psychotherapist in the UK.

Oregon State University Learning Corner | All Worksheets Handouts and worksheets for college students on time management, wellness, organization skills, and more.

Pasadena Marriage Counseling | Free Marriage Counseling Resources A small collection of free therapy worksheets for couples.

Paul David, Ph.D. | Articles by Dr. Paul David Articles on addiction, relationships, loss, and more.

Peacefully | Worksheets to Help Those Coping with Grief A collection of handouts and worksheets on grief topics.

Peggy L. Ferguson, Ph.D. | Addiction Recovery Worksheets A modest collection of free therapy worksheets and handouts for addiction and recovery.

Personal Development Insights | Personal Development Worksheets Free worksheets for personal growth.

PlantLoveGrow | Free Tools Free downloads and resources to assist parents, teachers, and health professionals.

PositivePsychology.com Free positive psychology worksheets, assessments, and more; browse blog posts to find and access the tools. Worksheet packets can also be purchased for $17.

Present Centered Therapy | Self-Help Library Handouts on topics including communication, relationships, anxiety, ADHD, anger, depression, and more.

Psychological Self-Help: A Free Online Psychological Self-Help Book Not worksheets, but free book chapters for download on self-help topics. (The book can be downloaded in its entirety as well.)

PsychPoint | Mental Health Worksheets Handouts and free therapy worksheets designed by mental health professionals for clinical use. The standard worksheets can be downloaded for free after a 60-second waiting period (for each worksheet). Alternatively, a subscription is $99 for instant downloads and enables access to the full library. (Note: Only licensed clinicians in the United States can sign up.)

Radical Forgiveness | Free Tools A modest collection of free therapy worksheets on forgiveness.

A Recovery Story | Worksheets A small collection of addiction and recovery worksheets.

Rec Therapy Today | Activity eBooks Downloadable workbooks on self-esteem, social skills, emotions, gratitude, and more.

The Relationship Institute | Resources & Information Articles, handouts, and assessments for marriage and relationships.

Self-Esteem Experts | Recommended Self-Esteem Worksheets A small collection of free therapy worksheets for building self-esteem.

Simple Practice | Cognitive Behavioral Therapy (CBT) Worksheets Email signup is required to access the worksheet bundle.

Sleep & Depression Laboratory | Resources Worksheets and tools for sleep, worry, and depression from Dr. Colleen E. Carney.

SMART Recovery | SMART Recovery Toolbox Sensible tools based on developing cognitive thinking skills to support addiction recovery.

Social Workers Toolbox A collection of free therapy worksheets and other resources for children and adults.

Social Work Tech | Tools Therapist-developed tools to use in clinical practice.

Step UP! Resource Library Worksheets and handouts for students on prosocial behavior and bystander intervention.

Taking the Escalator | Therapy Tools A large collection of tools and resources for addiction and recovery groups and for trauma.

TalkPlus | Downloads Free therapy worksheets and documents as well as self-help guides and information booklets.

Teens Finding Hope | Worksheets & Information to Download Spanish and English worksheets for teens on mental health topics.

Telehealth Therapy Resources A collection of free therapy worksheets and resources for telehealth clinicians on anger, anxiety, goals, grief, trauma, and more.

Texas Health & Human Services | Cognitive Behavioral Therapy Resources A modest collection of CBT worksheets, guides, and training materials. Many of the resources are also available in Spanish.

TheraNest | Therapy Tools & Resources for Mental Health Providers Email signup is required to access the free templates.

Therapist Aid Hundreds of free evidence-based therapy worksheets and other tools for mental health professionals.

THERAPlatform Free therapy worksheets, tools, e-books, videos, and handouts for mental health workers of all kinds.

ThinkCBT | Cognitive Behavioural Therapy Resources CBT resources, tools, and worksheets that can be downloaded and used free of charge by clinicians and members of the public.

Tim’s Resource Notebook A small collection of handouts on various topics such as relationships, emotions, and values.

TPT (teacherspayteachers.com) | Teaching Resources & Lesson Plans Worksheets, games, lesson plans, and more on a variety of topics. To access free resources, click the “free” box to filter and search.

Trauma Research & Treatment | Trauma Toolkit A small collection of handouts for trauma.

University at Buffalo School of Social Work | Self-Care Starter Kit℠ Handouts and more on self-care topics.

University of Illinois at Chicago (UIC) Center | Integrated Health & Mental Health Care Tools Downloadable resources for health and wellness from UIC Center.

University of Illinois at Chicago (UIC) Center | Self-Directed Recovery Workbooks, booklets, assessments, and more for self-determination and self-directed recovery.

U.S. Department of Veterans Affairs The VA offers a variety of different resources for Veterans, including free therapy worksheets, educational handouts, assessment tools, workbooks, manuals, and more. Several pages featuring free materials are linked to below:

Utah Education Network | Prevention Dimensions: Lesson Plans Downloadable lesson plans and handouts on self-esteem, conflict resolutions, stress, and more for children from kindergarten to sixth grade.

Veronica Walsh’s CBT Blog | Free Downloadable Cognitive Behavioural Therapy Worksheets/Handouts Print/use these free therapy worksheets only with the blog author’s permission.

Winona State University | Resilience Toolkit Reflections, exercises, videos, and other materials for developing the ability to bounce back in the face of stressful situations and inevitable setbacks.

Wellbeing Services | Worksheets 72 free therapy worksheets from Wellbeing Services of South Glasgow.

The Wellness Society | Therapy Resources & Coaching Tools A modest collection of free wellness tools. Alternatively, the entire Mental Wellbeing Toolkit can be purchased for $37.

Wisconsin Hawthorn Project | Handouts & Worksheets Handouts and free therapy worksheets for trauma in English and Spanish.

Yale School of Medicine | Spiritual Self-Schema Development Worksheets Free therapy worksheets to help individuals discover their spiritual path.

Your Life Your Voice from Boys Town | Tips & Tools Articles and PDF printables on a variety of mental health topics for teens and young adults.

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Sites with Free Supplementary Materials

Please note that the materials linked to below are intended for use with the book (for book purchasers). They are not standalone tools or substitutes for the book.

ACT Mindfully | Psychology Tools & Free Resources A variety of free therapy worksheets and other resources to use with Russ Harris’ self-help books: The Happiness Trap, The Confidence Gap, The Reality Slap, and ACT With Love, as well as his textbooks: ACT Made Simple, Getting Unstuck In ACT, and ACT Questions and Answers.

Don’t Feed the Monkey Mind | Jennifer Shannon, LMFT Click on any of the book tabs for free therapy worksheets and audio files.

Guilford | Psychology, Psychiatry, & Social Work To access supplementary materials on Guilford’s site, click on any publication. Some publications offer practical tools for download, sample chapters, and/or companion websites with free materials.

New Harbinger Publications, Inc. To access the tools on this site, create a free account. (Please note that not all publications come with supplementary materials, especially the older publications.)

Overcoming Mental Health Problems-Self-Help Guides The “Overcoming” books are available for purchase on Amazon or the publisher’s site; many come with free supplementary materials for download.

Oxford Clinical Psychology | Oxford Academic In general, this is not an open access site, but some of the book chapters, forms, and appendix materials are available for free.

PESI Publishing PESI supplementary materials are available only for book purchasers in the worksheet download center. Codes or website addresses are frequently found on the back page of a publication or in the introductory chapter.

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Sites with Free Factsheets & Information Guides

AllinaHealth | Patient Education Guides A modest collection of factsheets and guides on health topics, including mental health and addiction.

Cleveland Clinic Health Library Health information and treatment guides that can be printed to PDF and saved.

Cornell Health | Fact Sheet Library A large collection of factsheets on various health topics.

HelpGuide.org All of the articles can be downloaded as PDFs and printed.

Mental Health Foundation | UK Free publications, guides, and reports.

Mind | A-Z Mental Health Topics A variety of topics, but only select guides are available in PDF format for easy download.

NHS Foundation Trust | Self-Help Leaflets These downloadable self-help leaflets are each between 25-40 pages, making them a more comprehensive resource than a typical factsheet. Topics include abuse, anger, sleeping problems, anxiety disorders, self-harm, and more.

NHS Inform | Self-Help Guides Self-help booklets on depression, anxiety, grief, PTSD, and more.

NIMH | Fact Sheets Mental health factsheets from the National Institute of Mental Health.

Nutrition.gov | Printable Materials & Handouts Resources for healthy eating.

Osher Center for Integrative Health | Clinician & Patient Education Wellness modules and handouts on self-care and professional care.

Patient | Mental Health | Depression, Anxiety, & Sleep Disorders A comprehensive directory of evidence-based clinical information.

PsychU | Resource Library Factsheets and free therapy worksheets on psychology topics.

University of Utah Health | OCIH Educational Materials Patient handouts on health topics in English and Spanish.

Verywell Mind All of Verywell Mind’s articles are print-friendly. They can also be saved as PDFs.

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Clinical Practice Guidelines

The following guidelines can be found on American Psychological Association’s website:

APA Clinical Practice Guideline for the Treatment of Depression
APA Guidelines for Psychological Assessment Evaluation
APA Guidelines for Psychological Practice with Boys & Men-2018
APA Guidelines for Psychological Practice with Girls & Women-2018
APA Guidelines for Psychological Practice with omen with SMI
Clinical Practice Guideline for the Treatment of PTSD
Guidelines for Prevention in Psychology

This set of practice guidelines is from the American Psychiatric Association:

Practice Guideline for the Assessment & Treatment of Patients with Suicidal Behaviors-2003
Assessing Treating Suicidal Behaviors-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with Bipolar Disorder-2002
Treating Bipolar Disorder-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with BPD-2001
Practice Guideline for the Treatment of Patients with Eating Disorders-2006
Practice Guideline for the Treatment of Patients with MDD-2010
Treating MDD-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with OCD-2007
Treating OCD-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with Panic Disorder-2009
Treating Panic Disorder-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with PTSD-2004
Treating Patients with PTSD-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with Schizophrenia-2004
Treating Schizophrenia-A Quick Reference Guide
Practice Guideline for the Treatment of Patients with Substance Use Disorders-2006
Treating SUD-A Quick Reference Guide

Lastly, SAMHSA publishes free practice guides (in additional to workbooks, manuals, pamphlets, etc.) which can be downloaded directly or ordered.

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Do you support Mind Remake Project’s mission to provide free mental health resources? If so, consider sharing a link to a free resource in a comment or email me directly to recommend a site.

3 Free Kindness Calendars

Do you use a daily planner or calendar to stay organized? What if you used your calendar to spread kindness? Research suggests that kindness is contagious; one small act of kindness motivates others to “pay it forward.” What’s more, kind acts may boost your mood or even alleviate symptoms of depression and anxiety. And don’t forget to be kind to yourself; self-compassion has both emotional and physical health benefits.

Kindness calendars are a great resource for making a difference in someone’s life while helping you to feel happier. They can be used at home, in the workplace to boost morale, or, if you’re a mental health clinician, with clients who struggle with low self-esteem, depression, or anxiety.

Here are a few sample tips from three different kindness calendars:

  • Find a new way to use one of your strengths or talents. (Action for Happiness)
  • Write a letter of gratitude to someone. (Greater Good)
  • Put a $10 or $20 bill in a book with a note that says, “Great choice! This book is on me!” (Random Acts of Kindness Foundation)

DIY Kindness Calendars

You can create your own kindness calendar by printing off a template and filling in your own unique ideas. (Tip: Canva offers a wide selection of free customizable templates for monthly calendars.)

You may also use a blank calendar to track your acts of kindness or self-care practices. Other options for reminding yourself to be kind include keeping a kindness to-do list (either on a pad of paper or as a memo in your phone) or carrying pocket affirmations with you to share with others.

Below is a free printable kindness to-do list:

Kindness To-Do ListDownload

3 Free Kindness Calendars

The following sites offer free monthly kindness calendars with daily tips for happiness, self-care, and compassion:

Action for Happiness

Action for Happiness’ mission is to help people create a happier world, with a culture that prioritizes happiness and kindness. Their patron is the Dalai Lama, a testament to their commitment to promoting kindness on a global scale.

Action for Happiness posts monthly themed calendars that provide a variety of activities and tips for happiness. (For example, the September 2023 theme was “Self-Care September” with tips like “Let go of other people’s expectations of you,” and the August 2023 theme was “Altruistic August” with tips like “Forgive someone who hurt you in the past.”)

In addition to kindness calendars, the organization offers podcasts, videos, and articles on topics such as happiness, kindness, and self-care.

Below is the October 2023 calendar:

October 2023-Action for HappinessDownload

Greater Good: The Science of a Meaningful Life

The Greater Good Science Center (GGSC) of the University of California at Berkeley is a leading research and education center dedicated to the study of wellbeing. The GGSC’s mission is to promote a kinder and more compassionate world.

Each month, GGSC posts a happiness calendar, which you can download and print or subscribe to. They also publish special versions (e.g., for educators or for parents) periodically. The happiness calendars are themed and include tips and activities that can help you practice gratitude, savor positive experiences, and connect with others. For example, the September 2023 theme was “be vulnerable and true to yourself” and included tips like “Have a conversation with your family about race,” and the August 2023 theme was “relax and recharge” and included tips like “Practice mindful movement.”

GGSC provides a wealth of resources, including the online Greater Good magazine, which offers articles, videos, quizzes, and podcasts on the science of living a meaningful life. Additionally, GGSC offers free online happiness courses.

Below is the October 2023 calendar:

October 2023-GGSCDownload

Random Acts of Kindness Foundation

The Random Acts of Kindness Foundation is a small nonprofit rooted in the belief that all people can connect through kindness and that kindness can be taught. They work within the framework of Inspire, Empower, Act, Reflect, and Share.

Each year, the Random Acts of Kindness Foundation publishes a “Make Kindness the Norm” calendar with daily tips like “Make the switch to cruelty-free products” (September 2023) and “Refrain from complaining today” (August 2023). They also offer a free Kindness at Work Calendar with monthly themes such as humor, connection, and purpose, as well as a Kindness Calendar for Schools.

The Random Acts of Kindness Foundation offers additional resources for kindness in the classroom, in the workplace, and at home, including quote collections, free printables, classroom lessons, articles, and more.

Below is the October 2023 calendar:

October 2023-Random Acts of Kindness FoundationDownload

Conclusion

To conclude, kindness is meant to be spread, and there are many ways to accomplish this. Whether you opt to create your own kindness calendar or print off a readymade version, kindness calendars are a great way to incorporate kindness into your daily life and to feel happier.

I encourage you to choose a kindness calendar that speaks to you and commit to using it. I also challenge you to get creative with your acts of kindness; the possibilities are endless!

Even the smallest acts of compassion can have a big impact and make a difference in the world. Together, we can make the world a kinder place.

I encourage you to share your acts of kindness or a resource for happiness or self-care in the comments below!

A Beginner’s Guide to Overcoming Perfectionism

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Over 50 free resources for overcoming perfectionism including assessments, PDF workbooks, printable worksheets, videos, articles, and more.

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This guide has 50+ free resources for overcoming perfectionism including assessments, worksheets/handouts, workbooks, guides, videos, articles, and more.

Do you hold yourself or others to unrealistic standards and find yourself defeated or frustrated when those standards aren’t met? Are you sensitive to criticism and have a fear of making mistakes? Do you have a tendency to procrastinate? Are you driven by fear or have an intense fear of failure? If so, you may be a perfectionist. And it may be hindering you instead of helping.

The Dictionary.com definition of perfectionism is “a personal standard, attitude, or philosophy that demands perfection and rejects anything less.” The American Psychological Association further defines perfectionism as it relates to mental health as “the tendency to demand of others or of oneself an extremely high or even flawless level of performance, in excess of what is required by the situation.”

Perfectionism can be unhealthy – harmful even – and is associated with depression, anxiety, and other mental disorders.

This beginner’s guide to overcoming perfectionism provides free resources for assessment, exploration, education, and motivation.

Assessment & Screening

How much of a perfectionist are you? Take a test!

Worksheets & Handouts for Overcoming Perfectionism

Use the worksheets below to learn more about perfectionism and to do some self-exploration.

For additional worksheets and handouts see 200+ Sites with Free Therapy Worksheets & Handouts.

Workbooks & Guides for Overcoming Perfectionism

For additional PDF workbooks, manuals, and guides see 500 Free Printable Workbooks & Manuals for Therapists.

Videos for Overcoming Perfectionism

Podcasts About Perfectionism

226. ACT for Perfectionism with Jennifer Kemp
88. Perfectionism with Sharon Martin

Articles & Research About Perfectionism

Increase your knowledge and find out what research tells us about perfectionism.

Quotes for Overcoming Perfectionism

“Perfectionism is the art of never being satisfied.”

Unknown

“Have no fear of perfection – you’ll never reach it.”

Salvador Dali

“Perfectionism is not the same thing as striving to do our best. Perfectionism is not about healthy achievement and growth; it’s a shield.”

-Brené Brown

“Have the courage to be imperfect.”

Alfred Adler

“Perfection is the enemy of progress.”

Winston Churchill

“If you look for perfection, you’ll never be content.”

— Leo Tolstoy

Additional Resources for Overcoming Perfectionism

Disclaimer: This section contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

25 Helpful Examples of Dialectics

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Examples of dialectics, two things that seem contradictory, but are both still true. A therapy tool for clinicians, includes free PDF download.

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This is a list of examples of dialectics: two things that seem opposite – and are at the same time true. A therapy resource for clinicians or counseling students.

For other therapy resources, see 60 Awesome Resources for Therapists and 37 Powerful Therapy Metaphors. Read an article from Psychology Today on the use of dialectics in psychotherapy here.

Examples of Dialectics in Therapy

1. I am strong…yet vulnerable.
2. You can have both fear…and courage at the same time.
3. You feel like you can’t go on…and you still go on.
4. You can be intelligent…and lack self-awareness.
5. I want to change…and I’m afraid to change.
6. You are happy with yourself…and want to improve.
7. I’m doing the best I can…and I need to try harder.
8. I am capable…and I need support.
9. You enjoy the finer things in life…and don’t take the small things for granted.
10. I can love someone…and still hurt them.
11. I love my partner…and I was unfaithful to them.
12. I hate what someone did to me…and I still love them.
13. I am angry with you…and I will treat you with respect.
14. You can care about someone deeply…and still not want them in your life.
15. You feel happy for someone…and are envious of them.
16. I am happy for you…yet sad for myself.
17. You can feel sorry about something…and not regret it.
18. I acknowledge and accept others’ views…and have my own beliefs.
19. You can accept someone…and disagree with them at the same time.
20. I disagree with you…and I understand your perspective.
21. You want to be sober…and you want to get drunk/high.
22. You experience strong cravings…and you don’t want to get drunk/high.
23. I had a bad childhood…and I can live a good life.
24. What happened wasn’t okay…and you can learn from it and move forward.
25. I didn’t cause all my problems…and I need to solve them.

Free Printable PDF for Download:

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examples of dialectics

Free Grief Workbook PDF

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A free PDF workbook on grief and loss for self-help and as a resource for mental health and hospice workers.

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Coping with Loss Workbook: Healing Grief & Loss

“If there ever comes a day when we can’t be together, keep me in your heart, I’ll stay there forever.”

WINNIE THE POOH

Grief Workbook PDF for Download

COPING WITH LOSS Workbook
grief workbook pdf

This free, original grief workbook PDF may be reproduced and distributed for personal, therapeutic, and/or educational purposes with appropriate citation. Please link to Mind Remake Project when sharing electronic copies.

For more grief resources from Mind Remake Project, click here. For help with prolonged grief disorder, visit the Center for Prolonged Grief.

36 Resources for Finding Happiness

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A list of resources for finding happiness (including sites with free articles, assessments, videos, etc., free PDF workbooks, and free online courses!)

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This is a list of websites, books, free printable PDF workbooks, and free online courses for finding happiness.

“It’s a helluva start, being able to recognize what makes you happy.”

Lucille Ball

Authentic Happiness | A University of Pennsylvania website developed by the Positive Psychology Center with resources including readings, videos, research, questionnaires, and more

Center for Healthy Minds | A University of Wisconsin-Madison website with a mission to “cultivate well-being and relieve suffering through a scientific understanding of the mind”

Feeling Good | A David D. Burns website with free articles, assessments, podcasts, and more

The Greater Good Science Center | Free toolkits, articles, quizzes, courses, and more from the University of Berkely

Gretchin Rubin | Happiness resources from “one of today’s most influential and thought-provoking observers of happiness and human nature”

The Happiness Trap | Free resources from Russ Harris

International Positive Psychology Association | A professional membership organization dedicated to promoting the science of positive psychology

Positive Psychology | A science-based positive psychology platform with articles, trainings, and more

Pursuit of Happiness | A nonprofit site dedicated to providing articles, quizzes, quotes, courses, and more

Rick Hanson, Ph.D. | Resources for wellbeing

Thnx4 | An online gratitute journal

Zen Habits | A blog for implementing zen practices into daily life

“For every minute you are angry you lose sixty seconds of happiness.”

Ralph Waldo Emerson

Disclaimer: This section contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

The 100 Simple Secrets of Happy People: What Scientists Have Learned and How You Can Use It (David Niven)

Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment

Feeling Great: The Revolutionary New Treatment for Depression and Anxiety (David D. Burns)

Flourish (Martin Seligman)

The Happiness Advantage (Shawn Achor)

The Happiness Hypothesis (Jonathan Haidt)

The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT (Russ Harris)

Hardwiring Happiness (Rick Hanson)

The How of Happiness (Sonja Lyubomirsky)

How to Stubbornly Refuse to Make Yourself Miserable About Anything: Yes, Anything (Albert Ellis)

No Mud, No Lotus: The Art of Transforming Suffering (Thich Nhat Hanh)

Year of Yes (Shonda Rhimes)

“The greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.”

Martha Washington

6 FREE PDF WORKBOOKS

For additional printable workbooks, see Free Printable PDF Workbooks & Manuals – Mind ReMake Project.

“Happiness is a warm puppy.”

Charles M. Shulz

6 FREE ONLINE COURSES

finding happiness

15 Sites with Free Coloring Pages for Adults

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This is a list of free printable coloring pages and books for adults. Color to relax, improve your mood, increase mindfulness, and reduce stress!

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(Updated 2/6/23) Coloring can significantly improve your mental health and wellbeing. Research indicates that coloring reduces anxiety symptoms, enhances mindfulness, improves mood, and reduces stress. Coloring may also serve as a tool for self-reflection and self-awareness.

This is a list of printable coloring books and free coloring pages for adults.

15 Sites with Free Coloring Pages for Adults

1. Therapeutic Coloring Book

A 35-page PDF coloring book from Rec Therapy Today. Most of the coloring sheets are images of animals, including a panda, a peacock, a Pegasus, a dolphin, and more!

Art to be art must soothe.

Mahatma Gandhi

2. Relaxing Patterns Coloring Book

Another PDF coloring book from Rec Therapy Today (53 pages). Free coloring pages consist of swirls, shapes, flowers, and other designs.

3. Coloring Pages for Adults (from Faber-Castell)

A modest collection of printable free coloring sheets. Color a bird mandala or an enchanted fairy! There are also several holiday-themed coloring pages.

4. Adult Coloring Book for Mindfulness and Relaxation

A 51-page PDF coloring book with 31 mandala designs from the site Healing from Burnout. The coloring book includes 8 bonus templates for creating your own designs!

5. Stay Well, Stay Inspired

A 16-page coloring book with uplifting quotes and writing prompts from the American Library Association.

6. Coloring Craze Books

A collection of coloring books from Coloring Craze. The books aren’t free, but you can download sample free coloring pages. Books include Motivational Quotes & Phrases, 30 Day of the Dead Coloring Pages, and Stress Relieving & Relaxing Patterns series.

7. #ColorOurCollections

A collection of free coloring books from libraries and other cultural institutions from around the world. Download and print coloring pages from the New York Academy of Medicine Library, the Getty Research Institute, the Folger Shakespeare Library, and many more!

8. Louise Lawler

Photographer Louise Lawler worked with children’s book illustrator Jon Buller to create this unique 12-page coloring book. Each page is a black-and-white version of one of her photographs of places where art is displayed.

9. A Mathematical Coloring Book

A 38-page coloring book by Marshall Hampton with mathematical models and geometric structures (such as the Sierpinski triangle).

10. Monday Mandala

An ad-free site with printable mandala coloring sheets. You can also sign up for their email to receive free coloring pages in your inbox!

Art enables us to find ourselves and lose ourselves at the same time.

Thomas Merton

11. Adult Coloring Pages (from Crayola)

A small collection of printable coloring sheets. Choose from designs such as “Art with Edge Sugar Skulls,” “Lennon and McCartney Yellow Submarine,” or “InSPIRALed.”

12. Coloring Castle

Free coloring sheets, including mandalas. Additional categories include holidays, animals, food, nature, space, sports, etc. Great for kids too!

13. Super Coloring

Free coloring sheets and books to print. You can download coloring books like “Forest Animals,” “Zentangle Horses,” “Beautiful Women Portraits,” and “Floral Fantasy” (among others) or print coloring pages (including color-by-number!) from a variety of categories (mammals, fruits, fantasy, stories, space, etc.)

14. Just Color

Printable free coloring pages for adults. Categories include: mandalas & art therapy, nature, travels, art, history & stories, and special events.

15. The Public Domain Review Coloring Book for Diversion, Entertainment, and Relaxation in Times of Self-Isolation, Vol. 1

Free downloadable coloring book (from the Public Domain Review site) with 20 images from a wide range of artists, including Hokusai, Albrecht Dürer, Harry Clarke, Virginia Frances Sterrett, Jessie M. King, and Aubrey Beardsley.

Bonus: Best Adult Coloring Books: How to Download Free Printable Coloring Pages from Museums Around the World

Links to additional sites with free coloring pages, including coloring pages representing the works of famous artists. (Thank you to Anna Fox for submitting this resource!)

free coloring pages

For more free resources, visit Free Printables.

References

  • Babouchkina, A., & Robbins, S. J. (2015). Reducing negative mood through mandala creation: A randomized controlled trial. Art Therapy, 32(1), 34-39.
  • Bell, C. E., & Robbins, S. J. (2007). Effect of art production on negative mood: A randomized, controlled trial. Art Therapy, 24(2), 71-75.
  • Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81-85.
  • Eaton J., & Tieber, C. (2017). The effects of coloring on anxiety, mood, and perseverance. Art Therapy, 34(1), 42-46.
  • Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics, Creativity, and the Arts, 1(3), 148–154.
  • Muthard, C., & Gilbertson, R. (2016). Stress management in young adults: Implications of mandala coloring on self-reported negative affect and psychophysiological response. Psi Chi Journal of Psychological Research, 21(1), 16-28.
  • Small, S. R. (2006). Anxiety reduction: Expanding previous research on mandala coloring. The Undergraduate Journal of Psychology, 19(1), 15-21.
  • van der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87-92.

9 Effective Strategies for Self-Confidence

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This is a list of 9 evidence-based strategies for developing self-confidence, including a resource section with helpful links, articles, and free PDFs.

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Strategies and Resources for Developing Self-Confidence

Self-confidence is “the belief that you can do things well and that other people respect you.” Someone who is self-confident feels worthwhile and is optimistic about their abilities.

Early Experiences Influence Self-Confidence

How do we develop self-confidence? Early childhood experiences with parents (or caretakers) shape how we view ourselves and our capabilities. A child whose parents are supportive and encouraging develops a sense of self-efficacy; they feel nurtured and secure. In contrast, children who are neglected or abused may be fearful or uncertain.

Peer relationships also impact the development of confidence; positive social interactions foster self-assurance and high self-esteem. Conversely, a child who is rejected or teased may experience a sense of unworthiness or feel unsure about their abilities.

Once a child develops low self-worth, it can be difficult to bounce back. Children who are ostracized or bullied by their playmates become hesitant to initiate or engage in play. The absence of peer socialization leads to further isolation. As a result, critical social skills are not learned, making the child an even less desirable playfellow, which only reinforces the belief that they’re undeserving.

Lack of Self-Confidence

The patterns formed in early childhood tend to repeat themselves. A child who never develops a sense of competence will not grow up to be a confident, self-reliant adult.

“For in every adult there dwells the child that was, and in every child there lies the adult that will be.”

John Connolly

Traits of low self-confidence include discounting yourself and doubting your capacity for effectiveness. A person who lacks self-assurance may believe they’re inferior to others. They may experience anxiety or depression and struggle with learned helplessness (the belief that one has no control over what happens to them in life).

A lack of confidence can also lead to fear of rejection or criticism. Constructive feedback can feel like a personal attack. This person may have trouble accepting compliments or expressing their opinion.

When someone is highly insecure, they avoid social events. They’re more likely to be bullied at work or involved with an abusive partner. As a result, their relationships and overall quality of life suffer.

Self-Confident Traits

In contrast, someone who is self-confident views themselves as competent; they feel good about themselves. They have a positive outlook on life and are generally optimistic. A self-confident person is often resilient and able to quickly recover after experiencing setbacks.

“The most beautiful thing you can wear is confidence.”

Blake Lively

10 Traits of Self-Confident People

1. Genuine

2. Optimistic and positive

3. Ask questions and are eager to learn

4. Open to feedback and constructive criticism

5. Take healthy risks

6. Able to laugh at self

7. Don’t internalize failure

8. Take ownership (of both successes and mistakes)

9. Take pride in accomplishments

10. Able to make decisions without too much difficulty

9 Effective Strategies for Developing Self-Confidence

1. Correct cognitive distortions

A cognitive distortion is an error in thinking or a self-defeating belief that is not an accurate reflection of reality. Cognitive distortions impact how we view ourselves and our abilities. For example, black-and-white (or all-or-nothing) thinking is a distortion of “absolutes” (i.e. “If I fail at something, I’ll fail at everything”).

By replacing irrational views with ones that are reality-based, you’ll feel more confident. (See 50 Common Cognitive Distortions for a list of thinking errors from Psychology Today.)

2. Adjust your attitude

Your overall perspective greatly impacts confidence. If you’re generally negative and believe that failure is inevitable, it will become your reality. Instead, practice optimism and gratitude. A positive attitude enhances self-confidence.

“Self-belief does not necessarily ensure success, but self-disbelief assuredly spawns failure.“

Albert Bandura

3. Track your achievements

Is optimism challenging due to circumstances, barriers, or obstacles? Try creating a list of all the things you’re proud of – your biggest accomplishments in life. Did you graduate college? Quit smoking? Pay off a loan? Raise a child? Earn an award? To enhance self-confidence, take pride in your successes. Review the list often and update it with successive achievements.

4. Identify talents, skills, and knowledge

In addition to acknowledging accomplishments, recognize your unique talents, skills, and knowledge. What are you good at? What are your areas of expertise? Instead of lamenting a lack of athleticism, relish in your ability to make others laugh or your mastery of the Dothraki language.

5. mistakes happen

You’re only human after all, and as a human, you are going to make mistakes. You will never achieve perfection, so let go of unrealistic standards or expectations you have for yourself. Also, don’t beat yourself up for your mistakes; be kind to yourself… and be wise. When you mess up, own it, and then learn from the error. Every mistake is a growth opportunity; you only fail when you give up.

6. Don’t compare out

(Or if you do, compare yourself to others who lack what you have!) There will always be people who are better off and there will always be people who have it worse than you. To build confidence, use yourself as the measure for success, not someone else.

7. Fake it till you make it (“act as if”)

To feel confident, act confident! Be intentional in your speech, actions, and how you carry yourself. Act like you know what you’re doing, and people will believe it, which in turn will influence how you feel about yourself. Just like thoughts have the power to alter behaviors, behaviors can impact thoughts and beliefs.

“I taught myself confidence. When I’d walk into a room and feel scared to death, I’d tell myself, ‘I’m not afraid of anybody.’ And people believed me. You’ve got to teach yourself to take over the world.”

Priyanka Chopra

8. Seek support

Ask for help when you need it. Rely on trusted family and friends for support and encouragement. (It should also be noted that if you have a mental illness, you may require professional help. Feelings of worthlessness, panic, and extreme self-consciousness are examples of symptoms that interfere with someone’s ability to feel confident; they can be treated with psychotherapy and/or medication.)

9. Lastly, practice regular self-care

When you’re tired or rundown, it’s difficult to feel good about yourself. It’s also true that you won’t function as well when your basic needs aren’t met. If a vehicle is not well-maintained, its performance suffers; the same is true for people. Eat healthy foods, get adequate rest, drink plenty of water, exercise daily, and seek treatment when ill.

Resources for Self-Confidence

Free Kindle eBooks

Free PDF Workbooks

Conclusion

Everyone is good at something. Recognize your unique abilities, and take pride in them. Allow yourself to feel confident; life is too short for inaction related to self-doubt.

At the same time, assess and remain aware of areas for growth. Strive for self-improvement; be assured that you can learn new skills and make positive changes in your life.

self-confidence

References

25 Journal Prompts for Self-Discovery

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Journaling is a valuable tool for reflection and growth. This is a list of 25 journal prompts for self-discovery to explore your beliefs and values.

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Use the following 25 journal prompts to explore your beliefs and values. Reflect on the answers to better understand who you are and what drives you.

25 Journal Prompts for Self-Discovery

1. Who am I when no one is around?

2. What are my personal boundaries?

3. What values are most important to me?

4. How do my values impact my choices and actions?

5. What is my personal “code for life”? What rules or ethics do I abide by?

6. What expectations do I have for myself?

7. What advice would I give to my younger self?

8. Am I living up to my full potential in life? If not, what is holding me back?

9. If I die today, how will I be remembered? How do I want to be remembered?

10. What (or who) am I holding on to that I need to let go? What are the reasons I’ve held on to them? What could happen if I let go of them?

“Journaling is like whispering to one’s self and listening at the same time.”

Mina Murray

11. What are my resentments? What role do I play in each resentment?

12. For what moment today (or recently) am I the most grateful? The least grateful?

13. When today (or recently) did I ask for what I needed? When today (or recently) did I not ask for what I needed? What was the outcome?

14. What was my biggest struggle today?

15. What helped me most with my negativity today (or recently)? What helped me least with my negativity today (or recently)?

16. What are some of my biases? Where did they come from?

17. What parts of myself do I tend to hide from others and why?

18. What is my definition of love?

19. What qualities do I look for in a friend? Am I someone I’d want to be friends with? Why or why not?

20. What are my relationship values?

“Journal writing, when it becomes a ritual for transformation, is not only life-changing but life-expanding.”

Jen Williamson

21. What is a reoccurring dream that I have?

22. What are my biggest regrets in life?

23. What are my motivations in life?

24. How have I changed in the past year?

25. What do I want to change the most about myself and why?

“Fill your paper with the breathings of your heart.”

William Wordsworth

For additional questions to use as journal prompts for self-discovery, see 161 Questions to Explore Values, Ideas, & Beliefs.

Free Printable PDF: 25 Journal Prompts for Self-Discovery

25 Journal Prompts for Self-Discoveryclick here to Download
journal prompts

20 Check-In Ideas for Therapy Sessions

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This is a list of 20 check-in ideas for therapists to use in individual counseling sessions.

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This is a resource list for mental health clinicians with 20 check-in ideas for therapy.

How do you start a counseling session? For example, my go-to check-ins for gauging where the client is are: “How has your day been?” and “How are you feeling ?”

Checking in helps to assess for mood and can create a focus for the session. Check-ins can also help to increase the client’s comfort level and create a safe space for sharing and healing.

We all need somewhere where we feel safe.

Emma Thompson

Check-In Ideas for Therapy Sessions

1) I’m glad you’re here! What brings you in? (For initial session)

2) Good to see you! How was the drive?

3) What are you hoping to get out of our session today?

4) What are your goals for today?

5) What would you like to focus on today?

6) Where would you like to start?

7) Would you like to start by reviewing the homework session?

8) Let’s begin with a short meditation. [Guide client through meditation or imagery exercise]

9) Last week we left off on [topic or themes from previous session]. Where do you want to pick up today?

10) How is your mind?

11) Where are you at today?

12) Rate your mood on a scale from 1-10.

13) What are some things you’re feeling good about?

14) What’s been going well this week?

15) What’s something positive that’s happened since we last met?

16) Anything new or exciting since we last met?

17) What’s new in your world?

18) What are some highs and lows you’ve experienced?

19) What’s been working for you and what have you found challenging?

20) Catch me up on things.

For additional check-in ideas, see Group Check-In Ideas and Do You Speak Therapist?

For avoiding suggestibility in initial interviews, read Client Suggestibility: A Beginner’s Guide for Mental Health Professionals from the American Counseling Association.

Click below for a PDF version of this post with 20 check-in ideas for counseling sessions:

20 Check-In Ideas for Therapy

check-in ideas