Self Help Worksheets


There are a number of free and low cost, self help worksheets available.  These can be downloaded for free or purchased as PDF documents or a hard copy can be sent to you through the post. Please specify which you would prefer when purchasing.  We hope to be able to produce all the worksheets in the form of a book so keep your eyes peeled for more information.


All of the free worksheets are protected by a creative commons license, so they are free to download and distribute non commercially.  Please do not remove the footers which credit the original source.



Useful Contacts (UK)

Information and contact details of useful mental health services and helplines, including ones available over the holiday period.


Useful Contacts (UK) Plain font 2018.pdf Useful Contacts (UK) Plain font 2018.pdf
Size : 171.293 Kb
Type : pdf


Weekly Schedule

Available free of charge and for use to help when planning in structured activities.  You may chosse to use these to help you get through a difficult time or you may decide to make these part of your regular routine.


WeeklySchedule.pdf WeeklySchedule.pdf
Size : 13.236 Kb
Type : pdf

Monthly Diary Sheets
Six page diary sheets which can be printed and used regardless of the month or year.  There is space for adding in appointments, weekly goals and achievements plus a front sheet that includes a monthly to do list and a month overview which can be used to record mood or tick off daily tasks such as taking medication.

Monthly Diary Sheet.pdf Monthly Diary Sheet.pdf
Size : 77.603 Kb
Type : pdf
Mood Diaries

Available free of charge and for recording your mood at regular intervals throughout the day.  They can be a helpful tool for identifying patterns and triggers and can give the user a clear tool for communicating mood over a given period.  They can be a helpful aid when seeking professional support with a mood disorder such as depression.

Mood Diaries.pdf Mood Diaries.pdf
Size : 51.992 Kb
Type : pdf

 Food and Mood Diaries

Available free of charge and for using when tracking diet and mood, and how each effects the other.

Food & Mood Diary.pdf Food & Mood Diary.pdf
Size : 50.766 Kb
Type : pdf

Spending Diary Sheets

Available free of charge and designed to help track spending over a given period.  The information gathered can be used to develop a better understanding of spending patterns.


Spending Diary Sheet.pdf Spending Diary Sheet.pdf
Size : 19.72 Kb
Type : pdf
Thought Records

Available free of charge and a useful tool to help the individual identify and challenge negative and unhelpful thought patterns.


ThoughtRecord (2).pdf ThoughtRecord (2).pdf
Size : 42.701 Kb
Type : pdf

Managing Stress

A worksheet to help you to log the things that are causing you stress, your stress levels, what you are doing to manage your stress and how effective that technique was and lowering your stress levels.   There is also a prompt sheet with techniques grouped according to how they work.

StressManagementTechniques.pdf StressManagementTechniques.pdf
Size : 106.584 Kb
Type : pdf

Work in Progress

This worksheet is for individuals to use as a prompt to remind themselves of the positive work they are doing to improve their situation, and opportunity to reflex and develop insight and think about the progress they have made.   


WorkinProgress.pdf WorkinProgress.pdf
Size : 172.745 Kb
Type : pdf

Healthy Habits Log


Available free of charge and can be used to help record and prompt healthy behaviours.  The idea is that they will give the individual an idea of their behaviour, routines and help them to recognise any unhealthy patterns of behaviour and act as prompts to healthier behaviour. 


HealthyHabitsLog (4).pdf HealthyHabitsLog (4).pdf
Size : 46.938 Kb
Type : pdf

Healthy Habit Log - Daily Log Sheets


If you are someone who likes to record a bit more information here's the Healthy Habits Log in daily form.


HealthyHabitsLogDailySheets.pdf HealthyHabitsLogDailySheets.pdf
Size : 35.226 Kb
Type : pdf


Healthy Habits Tick & Stick Sheet

Free of charge worksheet designed to motivate and support the individual in the development of new healthy routines. 

HealthyHabitsTickStickSheet(1).pdf HealthyHabitsTickStickSheet(1).pdf
Size : 50.385 Kb
Type : pdf

Project Time Line Worksheet

Free of charge worksheet to help with planning larger projects that might take up to a year to complete.


Project Timeline.pdf Project Timeline.pdf
Size : 30.697 Kb
Type : pdf
Project Timeline.docx Project Timeline.docx
Size : 6.201 Kb
Type : docx


Goal Setting Worksheets

Free of charge worksheets to help the individual plan, set and achieve their goals.

Goals Sheet.pdf Goals Sheet.pdf
Size : 60.181 Kb
Type : pdf

Action Planning Worksheet

Free of charge worksheet to help with action planning.  The worksheet provides space for actions, any steps to completing the action, who will complete these and the time and which this needs to be done by. 

ActionPlan.pdf ActionPlan.pdf
Size : 36.753 Kb
Type : pdf

Personal Wellbeing Plan
Free of charge worksheet designed to help people recognise their own personal warning signs and triggers and develop a plan that can be followed when the need arises.  These plans can be especially helpful for someone who is prone to becoming overwhelmed by stress or suffers with a mental health issue.

Personal Wellbeing Plan (1).pdf Personal Wellbeing Plan (1).pdf
Size : 56.221 Kb
Type : pdf


Understanding Your Own Mental Health

A good accompaniment to the Personal Wellbeing Plan, this worksheet aims to assist the individual in developing their self awareness and understanding of what it means for them to be well and unwell.  The worksheet has prompts for varous characteristics that make up a persons wellbeing and give space to explore how each of these characteristics are affected by a period of unwellness. 


Understanding Your Own Mental Health.pdf Understanding Your Own Mental Health.pdf
Size : 65.532 Kb
Type : pdf

How to Create an Emotional First Aid Kit


Simple, easy to follow instructions for creating your own emotional first aid kit.

Emotional First Aid Kit.pdf Emotional First Aid Kit.pdf
Size : 127.155 Kb
Type : pdf


Shopping List

Simple, easy to use shopping list which the individual can print out and use as a checklist to identify items needed (and cross of anything not needed) and the as a tick list while out shopping.


ShoppingList (4).pdf ShoppingList (4).pdf
Size : 40.54 Kb
Type : pdf


Meal Planner

Simple, easy to use meal planning worksheet aimed to help the individual plan out their meals for the coming week with space for listing components/ingredients needed and any shopping that needs to be done for that weeks meals.


MealPlanner.pdf MealPlanner.pdf
Size : 14.946 Kb
Type : pdf

 A Beginners Guide to Facebook

A printable version of the blog posts of the same name.

Facebook Factsheet.pdf Facebook Factsheet.pdf
Size : 409.407 Kb
Type : pdf

No Cold Callers Notice

Free printable notice to display in your window to notify cold callers that you do not engage with uninvited sales persons.
No Cold Calling Notice.pdf No Cold Calling Notice.pdf
Size : 122.833 Kb
Type : pdf


If you've found the worksheets helpful and would like to make a donation this would be very much appreciated.  All donations will go towards the cost of creating more worksheets and the production of a book containing all of the worksheets and more.

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