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.


UsefulContactsUKPlainfont(1).pdf UsefulContactsUKPlainfont(1).pdf
Size : 149.062 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.

MonthlyDiarySheet(1).pdf MonthlyDiarySheet(1).pdf
Size : 124.388 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.

MoodDiaries (2).pdf MoodDiaries (2).pdf
Size : 37.169 Kb
Type : pdf
MoodDiaries (4).docx MoodDiaries (4).docx
Size : 6.908 Kb
Type : docx

 Food and Mood Diaries

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

FoodMoodDiary.pdf FoodMoodDiary.pdf
Size : 17.524 Kb
Type : pdf
FoodMoodDiary.docx FoodMoodDiary.docx
Size : 6.588 Kb
Type : docx

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.


SpendingDiary.pdf SpendingDiary.pdf
Size : 31.801 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
ThoughtRecordWord.docx ThoughtRecordWord.docx
Size : 7.262 Kb
Type : docx

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
HealthyHabitsLog (5).docx HealthyHabitsLog (5).docx
Size : 7.923 Kb
Type : docx

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
HealthyHabitsLogDailySheets (1).docx HealthyHabitsLogDailySheets (1).docx
Size : 6.726 Kb
Type : docx


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
HealthyHabitsTickStickSheet(1).docx HealthyHabitsTickStickSheet(1).docx
Size : 8.056 Kb
Type : docx


Goal Setting Worksheets

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

GoalsSheet.pdf GoalsSheet.pdf
Size : 56.962 Kb
Type : pdf
GoalsSheet.docx GoalsSheet.docx
Size : 8.452 Kb
Type : docx

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
ActionPlan.docx ActionPlan.docx
Size : 41.915 Kb
Type : docx

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.

PersonalWellbeingPlan.pdf PersonalWellbeingPlan.pdf
Size : 41.733 Kb
Type : pdf
PersonalWellbeingPlan (1).docx PersonalWellbeingPlan (1).docx
Size : 7.561 Kb
Type : docx


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. 


UnderstandingYourOwnMentalHealth.pdf UnderstandingYourOwnMentalHealth.pdf
Size : 28.79 Kb
Type : pdf

How to Create an Emotional First Aid Kit


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

EmotionalFirstAidKit.pdf EmotionalFirstAidKit.pdf
Size : 572.688 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.

FacebookFactsheet(4).pdf FacebookFactsheet(4).pdf
Size : 396.809 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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