problem solving worksheets for adults with mental illness

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75+ Free Mental Health Worksheets & Handouts

75+ free mental health worksheets, handouts, and forms for mental health professionals or self-help.

(Updated 2/13/24) This is a list of nearly 100 mental health worksheets, handouts, forms, and more for substance use, mental health, and wellness.

Please repost and share with anyone who might benefit! New resources are added on a regular basis.

For more free downloads, click here for a list of PDF workbooks, manuals, and self-help guides.

For free mental health worksheets and resources from other sites, check out TherapistAid , GetSelfHelpUK , and Taking the Escalator .

Mental Health Worksheets & Handouts

Group ideas & topics.

A 3-page handout for group facilitators with strategies for managing resistance, disruptive behaviors, and a lack of engagement in group therapy.

A list of topics for substance use groups.

A 2-page handout for clinicians who facilitate group therapy with (adult) clients and their families. The questions were developed for an inpatient SUD setting.

A list of specific topics for substance use groups, such as refusal skills, the difference between a lapse and a relapse, and fun in recovery.

A list of group openers for substance use groups; can also be used in individual counseling sessions.

A list of questions for exploring the following topics: Conversation starters, mental health, addiction, personal development, values, family, relationships, and emotions. These questions can be used in a group setting, individually, or as journal prompts.

Group Activities

A worksheet with prompts for writing a short autobiography to be presented to the group.

Intended audience: Adults

A worksheet for clients to pass around to group members so each person can write a positive affirmation.

Intended audience : Adolescents, Teens, Adults

Good for newly formed groups. Each group member writes down their “first impression” of other group members. The facilitator then reads off the different categories and group members have the opportunity to share their answers.

Intended audience : Adults

An icebreaker activity, good for new groups. Give group members 15-20 minutes to collect signatures. The first person to collect all signatures wins.

Clinical Film Discussion Questions

• Ben Is Back -Discussion Questions
• Girl, Interrupted -Discussion Questions
• Pay It Forward -Discussion Questions
• The Perks of Being a Wallflower -Discussion Questions
• Rachel Getting Married -Discussion Questions
• When a Man Loves a Woman -Discussion Questions

A printable deck of cards with 128 coping skills for managing stress, anxiety, and other difficult emotions. Each card includes one simple coping skill.

Print/cut the cards, fold, and place in a container. Group members take turns drawing the cards and answering the questions.

A printable deck of cards with 40 positive quotes that can be used as affirmations.

A printable card deck with 27 affirmations for healing and empowerment.

These cards can be used in a SUD inpatient or outpatient setting to facilitate group discussions about recovery. Group members take turns drawing a card and answering questions. The facilitator can vary things up by letting group members pick someone else to answer their question once they’ve finished sharing. Alternatively, group members can take turns drawing cards, but all group members are encouraged to share their answers. This activity works best with a working group.

This is a revised version of the Recovery Question Cards.

Rumi Quote Cards

25 cards with Rumi quotes on love, suffering, and healing.

A card deck with 104 cards with thought-provoking questions intended to promote discussion. Topics include goals, values, emotions, relationships, spirituality, and more.

These cards can be used in a group or individual setting. The last page of the PDF includes additional values exercises for journaling, clinical supervision, couples, and groups. Tip: Print the cards on patterned scrapbook paper (blank on one side).

Mental Health Handouts

4 ways to stay calm before a stressful event.

A 1-page handout with simple “in-the-moment” calming strategies for anxiety-provoking events.

A simple 1-page handout that shows the 6 basic emotions.

A comprehensive list of 12-step and other support groups , such as AA, NA, SMART Recovery, Dual Recovery Anonymous, NAMI, etc.

A 1-page DBT-based handout with 25 examples of dialectics (i.e., two things that seem opposite and are at the same time both true).

These journal prompts can also be used in a group setting. The prompts include questions about values, potential, expectations, and more.

Instructions for Living from the Dalai Lama

A 1-page handout with 25 quotes from the Dalai Lama on topics such as kindness and happiness. Can be used in a group setting.

A 1-page handout that debunks five common grief myths and provides the truth about each one.

A 2-page handout with nine creative and soothing outlets for grief , such as music, dance, light therapy, and aromatherapy.

A 2-page handout with journal prompts for recovery, based on material from The Sober Survival Guide (created with the author’s permission).

Kindness To-Do List

A to-do list of kind deeds with blank spaces to write in your own ideas for spreading kindness.

A colorful 3-page handout with ideas for hobbies that fall under the following categories: Animals/nature, arts/crafts, collections, cooking/baking, entertainment, home improvement/DIY, outdoor/adventure, self-improvement, sports, travel, and misc.

A list with links to online grief support groups, forums, and communities.

A 1-page handout on PTG and how it may impact a person’s life, and the factors that contribute to PTG.

A 1-page handout with resources for suicide , including recommended books, apps, crisis lines, and suicide warning signs.

A 2-page handout that describes seven uncommon grief experiences, such as delayed or disenfranchised grief.

A list of 38 unique coping skills for managing difficult emotions.

A 2-page handout that lists values. Can be used as a standalone handout or with the values card deck .

A 2-page handout with two exercise routines, one designed for beginners and the other for more advanced exercisers.

Mental Health Worksheets

A 1-page worksheet for identifying things to be grateful for in different life areas.

A 1-page checklist with 30 ideas for spreading kindness.

A 1-page worksheet for exploring what makes someone a good friend.

Art Activity: H-T-P Test

In the House-Tree-Person Test, the picture of the house is supposed to represent how the individual feels about their family. The tree elicits feelings of strength or weakness. The person represents how the individual feels about themselves. (Source: How Projective Tests Are Used to Measure Personality – Simply Psychology )

Art Activity: Outer & Inner Masks

This art activity can be done in a group setting or individually. Clients design both outer – what the world sees – and inner – the hidden self – masks. The third page has questions for discussion. This activity can be used to target all sorts of issues from body image to values to character defects (in addiction) and more.

Art Activity: Self-Portraits

This worksheet can be used in groups or as a homework assignment. Encourage clients to be creative; instead of just drawing or coloring, they can use magazine cutouts, stickers, photos, etc. Suggested questions for discussion: How did you decide which identities to portray? Which portrait best represents your true self? Which portrait do others see the most? What, if anything, would you like to change about your portraits?

A 2-page worksheet for exploring the consequences of addiction.

Coping with Cravings

A 3-page worksheet with DBT-based skills for coping with cravings.

Coping with Jealousy

A worksheet for understanding jealousy, its impact, whether it’s pathological, and how to manage jealous feelings.

Couples Exercise: Affirmations

A 3-page worksheet for sharing self-affirmations and partner affirmations, including suggested questions for discussion.

Couples Exercise: Our Bucket List

A 3-page worksheet for couples to create a shared list of meaningful “bucket list” items to do together.

Couples Exercise: Our Bucket List (with dates)

A shared bucket list that includes spaces to write in when an item was added to the list and when it was completed.

A 1-page worksheet for affirmations, positive self-talk, and problem-solving strategies for daily challenges.

A basic mood tracker with emoji faces.

A blank schedule with hourly slots starting at 6:00 a.m. and ending at 10:00 p.m. Can be used as part of a relapse prevention, for depression management, or as a planner.

A 3-page worksheet for substance use recovery for planning leisure activities and enhancing wellness/spirituality.

A letter template for individuals entering long-term residential treatment for substance use, to be opened and read at treatment completion.

An 8-page goal-setting worksheet for health/wellness, relationships/social health, emotional wellness, intellectual wellness, education/career, financial health, spirituality, and leisure.

A 3-page worksheet for identifying and managing substance use relapse triggers.

A 1-page worksheet for identifying things that promote addiction and ways to get rid of or avoid these things.

A 3-page goal-setting worksheet for short-term and long-term goals.

A 12-step-based worksheet for identifying and exploring resentments.

A worksheet for creating poetry; print, laminate, and cut out the words.

A 1-page worksheet for examining past substance use relapses and strategies for avoiding future relapses.

A 5-page template for creating a substance use relapse prevention plan.

A 1-page worksheet for exploring ways to resist urges to use in early recovery.

A 1-page checklist with quick tips, self-soothing, and indulgent ideas for self-care.

A 3-page worksheet for developing a colorful self-care “map” to explore patterns and identify new practices.

A 3-page template for creating a self-care “menu.”

A 2-page writing assignment for self-discovery and awareness.

A 2-page worksheet for developing self-esteem.

A 1-page worksheet for exploring motivation for substance use recovery.

A fun worksheet for creating a bucket list of things that are only possible in sobriety.

Stress Management Worksheet

This 6-page worksheet helps with identifying and exploring stressors. From there, the worksheet can be used to build a stress management plan.

7 pages of feelings words.

A 6-page worksheet for describing problem areas, identifying goals, and exploring what has (and has not) been helpful in the past. This worksheet can be used to develop a collaborative treatment plan.

A 2-page worksheet for identifying and exploring wants and needs.

A simple form for tracking daily meals and snacks for one week.

A 2-page worksheet for identifying things that are controllable versus things that can’t be controlled.

A 3-page narrative therapy worksheet for exploring a past substance use relapse.

Laminate and use with fine-tip dry erase markers.

Workbooks & Bonus Materials

100-page printable workbook for working through grief and loss.

A companion workbook meant to be used with the book Staying Sober Without God (created with the author’s permission).

Daily Self-Inventory for Mental Health Professionals

A 10th step-based inventory for self-reflection for counselors and other mental health workers.

Free Coloring Pages for Adults

Links to 15 websites with free printable coloring sheets for adults.

Miscellaneous Printables

A list of 20 openers for individual therapy sessions.

A 2-page form for case conceptualization with sections for demographics, key findings, background info, case formulation, interventions/plans, and requested feedback or suggestions.

A list of interventions (action words) for clinical documentation.

A template for tracking attendance, cases discussed, and any other group topics.

A foldable coloring book with eight different designs.

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29 thoughts on “75+ Free Mental Health Worksheets & Handouts”

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Thank you for giving away this valuable information. I am a Adult Mental Health Case Manager and I use things from here in my weekly group meetings!

I do also, but for juveniles. These tools are extremely helpful.

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Thank you so much for providing these free handouts. During these tough times, I find these handouts to be extremely useful. A million thank you’s!

These valuable materials are so much of a blessing, thank you so much for the gracious kindness!!!

I’m a drug and alcohol counselor and I find this site very helpful!

It is great to see that someone else wants to promote better care for clients and therapists alike using comprehensive resources (that are free!). Thank you!!!

I love this site i am a Mental Health Professional and I find these very helpful with my group sessions.

Thank you very much!! I have a son struggling with depression and suicide. This will help very much.

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This is a wonderful site. I deeply appreciate the effort and time it took to put this together. Thank you very much.

I can’t tell you how fortunate I am to have stumbled onto this. I am a Behavioral Health PSS in a drug and alcohol treatment facility and am looking forward to sharing some of these materials with our clients. I love the group activities and discussion prompts and will be using some in my next group. Fantastic resource! There is something for everyone here! Thank you so much for this. Be well 🙂

Hope you guys add a Domestic Violence section

Thank you for giving us free worksheets. It’s really helpful.

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Thank you!!

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I am a mental health therapist and I really struggle for group therapy ideas. Thank you for sharing. Your site has been very helpful for me to find new ideas.

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Mental Health Worksheets

Mental health worksheets & workbooks for adolescents, mental health worksheets & workbooks for adults, mental health worksheets & workbooks for couples, mental health worksheets & workbooks for families.

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Table of Contents

Problem-Solving Strategies Worksheet

The contents of this article are fact-based except otherwise stated within the article.

Free worksheets are currently unavailable in some cases.

Dr Sabina Alispahic, PhD, is a psychologist and gestalt psychotherapist with expertise in clinical and health psychology. 

Dr Sabina Alispahic’s Highlights:

• Associate Professor at the University of Sarajevo for the past 12 years
• PhD in psychology at the University of Zagreb
• European Certificate of Psychotherapy

Professional experience

Dr Alispahic pioneered innovative teaching methods as an associate professor of clinical and health psychology, inspiring a new generation of mental health professionals while contributing to the field for over 12 years. Also, she empowered individuals across the globe as an online psychotherapist, delivering life-changing therapy and earning a reputation for compassionate care and exceptional results. She has demonstrated expertise in a range of therapeutic approaches (CBT, ACT, Gestalt, mindfulness, and family constellations).

Certifications

European Certificate of Psychotherapy (Education in Gestalt Psychotherapy Training of the Malta Institute)

Eight-week stress reduction mindfulness programme, Society of Psychologists in the Federation of Bosnia and Herzegovina

2009-2013 University of Zagreb, Faculty of Philosophy, Postgraduate Doctoral Studies in Psychology

2004-2008 University of Sarajevo, Faculty of Philosophy, Master Studies, Department of Psychology

Publications

Alispahic. S. (2021). Selected topics from psychotherapy Sarajevo: TDP.

Alispahic. S. (2020). Online psychotherapy. Handbook for psychotherapists and clients Sarajevo: TDP.

Alispahic, S., and Godinjak, A. (2018). (R)evolution of the doctor-patient relationship. Sarajevo: TDP.

Alispahic, S. (2016). The psychology of pain Sarajevo: Faculty of Philosophy (e-publication, Bosnian language): https://ebooks.ff.unsa.ba/index.php/ebooks_ffunsa/catalog/book/29

Book chapters

Alispahic, S. (2018). Psychological Theory and Therapy of Traumatic Memory In: A. Hamburger (ur.), Trauma, Trust, and Memory: Social Trauma and Reconciliation in Psychoanalysis, Psychotherapy, and Cultural Memory, 23-35. London and New York: Routledge, Taylor & Francis Group.

Link: https://www.taylorfrancis.com/chapters/edit/10.4324/9781003076247-4/psychological-theory-therapy-traumatic-memory-sabina-alispahić

Markovic Pavlovic, M., Alispahic, S., and Dautbegovic, A. (2015). Psychology of Nonkilling in Bosnia-Herzegovina. Knowledge and Attitudes of Students Towards Nonkilling Culture. In: R. Bahtijaragic i J. E. Pim (ur.), Nonkilling Balkans, 171-183. Honolulu: Centre for Global Nonkilling, and Sarajevo: Faculty of Philosophy.

Link: http://nonkilling.org/pdf/nkbalkans.pdf

Alispahic, S., & Alispahic, B. (2021). Definition of police psychology: The role of psychologists in the police. Technium Soc. Sci. J., 17 , 235-244.

Link: https://techniumscience.com/index.php/socialsciences/article/view/2678

Alispahic, S., Hasanbegovic-Anic, E., & Tuce, Đ. (2021). Big Five Personality Traits as Predictors of Mindfulness: A Study on a Bosnian Sample. Epiphany , 14 (1), 146-155.

Link: http://epiphany.ius.edu.ba/index.php/epiphany/article/view/357

Alispahic, S. & Hodžić Küreç, A. (2021). How does yoga affect health?  Yoga teachers’ experiences. International Scientific Journal of Kinesiology, Vol. 12 , 2, 135-140. 

Link: https://www.researchgate.net/profile/Sabina-Alispahic/publication/349140097_How_does_yoga_affect_health_Yoga_teachers_experiences/links/60226c87a6fdcc37a812def3/How-does-yoga-affect-health-Yoga-teachers-experiences.pdf

Hasanbegovic-Anic, E., Sandic, A., and Alispahic, S. (2018). Prevention of substance abuse in children and adolescents: an evidence-based practice approach. Epiphany , 11 (1), 11-30. 

Link: http://epiphany.ius.edu.ba/index.php/epiphany/article/view/280

Alispahic, S. and Hasanbegovic-Anic, E. (2017). Mindfulness: Age and Gender Differences in a Bosnian Sample. Psychological Thought, Vol. 10 (1), 155–166. 

Link: https://www.researchgate.net/publication/316560770_Mindfulness_Age_and_Gender_Differences_on_a_Bosnian_Sample

Hadziahmetovic, N., Alispahic, S., Tuce, Đ., i Hasanbegovic-Anic, E. (2016). Therapist interpersonal style and therapy benefit as determinants of client personality self-reports in Bosnia and Herzegovina. Vojnosanit Pregl, 73 (2): 135–145. 

Link: https://www.researchgate.net/publication/288178501_Therapist%27s_interpersonal_style_and_therapy_benefit_as_the_determinants_of_personality_self-reports_in_clients

Alispahic, S., Hasanbegovic-Anic, E., Tuce, Đ., Hadziahmetovic, N., Sandic, A. (2014). Characteristics of Patients Involved in Psychotherapy in Bosnia and Herzegovina. Journal of Health Sciences , 4 (1): 4-6. 

Link: https://www.jhsci.ba/ojs/index.php/jhsci/article/view/142

Alispahic, S. (2013). Motivational function of plans and goals. Psychological Thought, Vol. 6 (2), 96–203.

Link: https://www.researchgate.net/publication/258225796_Motivational_Function_of_Plans_and_Goals

Professional profiles

ResearchGate: https://www.researchgate.net/profile/Sabina-Alispahic

Google Scholar: https://scholar.google.com/citations?hl=hr&user=TnYiVK0AAAAJ

LinkedIn: https://www.linkedin.com/in/sabina-alispahić/

Reviewer bio

Download Worksheet

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What is the theory behind this worksheet?

Problem-solving is defining a problem, identifying its root cause, prioritizing and selecting potential solutions, and implementing the chosen solution.

The underlying theories behind this worksheet include the principles of cognitive-behavioral theories and problem-solving theories. The relevant therapies may include:

• Cognitive behavioral therapy – is commonly used to address cognitive distortions and improve problem-solving abilities.
• Solution-focused brief therapy – focuses on the solutions rather than on problems and can be used to identify and work towards achievable goals.

How will the worksheet help you?    

This worksheet aims to help individuals to

• Promote critical thinking
• Identify potential solutions for solving problems.
• Develop effective coping strategies

How should you use this worksheet?

This worksheet can be used by individuals as a practical tool to enhance problem-solving skills and empower them to approach challenges with confidence.

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Problem solving self-help guide

Work through a self-help guide for problem solving based on Cognitive Behavioural Therapy (CBT).

Navigate self-help guide

1. introduction, 2. identifying problems, 3. types of problem - activity 1, 4. recognising there's a problem, 5. barriers to problem-solving, 6. activity 2 – writing your problem list, 7. activity 3 - focusing on one problem, 8. activity 4 - pros and cons, 9. choosing a solution, 10. plan your chosen solution - activity 5, 11. how did it go, 12. next steps.

Section 1 of 12

Urgent help

This self-help guide is intended for people with mild-to-moderate mental health issues.

If you're feeling distressed, in a state of despair, suicidal or in need of emotional support you can phone NHS 24 on 111.

For an emergency ambulance phone 999.

This self-help guide is intended for people with mild-to-moderate symptoms of depression.

It’s easy to feel overwhelmed by problems, particularly if you’re experiencing mental health difficulties. This guide:

• provides step-by-step advice on how to solve problems
• gives you a set of skills to help manage problems in the future

This guide is based on Cognitive Behavioural Therapy (CBT). CBT helps you to examine how you think about your life, and challenge negative automatic thoughts to free yourself from unhelpful thought and behaviour patterns.

How to use the problem solving self-help guide

Working through this guide can take around 30 to 40 minutes, but you should feel free to work at your own pace.

Work through the guide on your device, using the “Next” button to move forward and use the “Previous” button instead of the Back button in your browser. To type in a graphic or diary, click or tap the part you’d like to fill in and use your keyboard as usual.

If you’d like to save the guide and return to it later, you’ll need to save it as a PDF on your device before you leave the page. You can then continue filling it out on the PDF. We don’t use a login feature on our mental health self-help guides for privacy reasons.

If you’d like to print the guide at any time, you’ll find an option to save and print the whole guide, including the parts you have added, in each section.

Section 2 of 12

When you solve a problem, it increases your confidence and makes you feel more able to solve problems in future. When you feel overwhelmed, it’s easy to forget that you already have the ability to solve problems – it’s how you’ve coped with life so far. This guide is designed to help you tap into that ability and boost your confidence.

Finding the hidden problem

Sometimes you can’t tell what the problem that’s affecting you most actually is – you might feel stuck and unable to think of anything that would help.

Here are 2 examples of hidden problems:

Work was becoming stressful for Paul after a new computer system was put in place. He’d been confident at work before, but was now finding it hard to get out of bed to go into the office. All his colleagues seemed to be managing fine, but Paul was making lots of mistakes. When his boss asked how he was doing, Paul felt like he had to say he was fine, as he was worried about being sacked. At home, his girlfriend had noticed a change in his mood – he wasn’t keen to go out or do anything they used to enjoy.

Mandy was a single parent. She looked after her sister’s child as well as her own 12-year-old daughter, Lizzie. She also cared for her elderly mum, who was unwell. Mandy found it difficult to find time for herself, and always felt like her house was a mess and cleaning was never done. She found herself becoming irritable, especially when people asked her to do things or asked her what was wrong. Mandy was angry that no one seemed to understand how busy she was.

From these examples, you may be able to see how sometimes problems can become overwhelming and hard to identify, while at other times you can see them clearly. In this guide you’ll continue to work on identifying your own problems, and work out a series of steps to solve them.

Section 3 of 12

There are a large number of different types of problem. Have a look at this list and see which type – or types – your problem could be.

• relationships – for example, difficulties getting along with your partner/spouse, falling out of touch with friends, or feeling alone and isolated
• money – for example, struggling to manage bills or afford different expenses, increasing debts,  or feeling pressure to spend money you can’t afford
• lifestyle issues – for example, drinking too much alcohol, not eating healthily, not having time for your interests, or not having time to keep in touch with friends and loved ones
• work/education – for example, trouble doing well at work or meeting deadlines
• addiction issues – for example alcohol, drugs, or gambling
• managing health – for example, organising GP and dentist appointments, or getting enough exercise
• illness or disability – for example, dealing with a chronic illness or having a disability
• family responsibilities – for example, being there for family commitments, organising childcare, helping with lots of requests from family, or being a carer

Use the boxes below to type any problems you might experience that fall under these categories.

Section 4 of 12

Paul’s girlfriend helped him talk about his job more. He explained that he hated his job because he couldn’t get used to the new computer system and was always worried about making a mistake. Paul told her he felt like he had to stay late at work to avoid falling behind, and that meant he was too tired to go out when he got home.

Paul recognised he was so unhappy at work because he was terrified he’d make a mistake with the new computer system. He also recognised that trying to cope by staying late at work was causing another problem – he was too tired to do the things he enjoyed when he got home. This was making him more unhappy.

Mandy didn’t want to let anyone know how she was feeling, but one Saturday her sister asked if Mandy could drop her child off at a birthday party for her. Mandy lost her temper, and was shocked by how angry and upset she felt. Once she calmed down, she decided it was time to sit down and think about what was really going on.

Mandy recognised that all the different tasks she had to do for other people, and all the demands on her time, were making her feel frustrated and irritable. They were also making it hard to fit everything in. Mandy recognised that she found it hard to say no to other people. This left her feeling angry when she ended up with very little time to do her own tasks, or take time for herself to do things she enjoyed.

Think about your own situation. You’ve reached a point where you need to take action, which is why you’re completing this guide. Where do you think would be a good place to start?

Section 5 of 12

Sometimes it feels like it’s impossible to even start solving your problems, but that’s not the case. Here are some common challenges.

Avoiding the problem

Paul had been avoiding bringing up the difficulties he was having with his girlfriend or his boss, because he didn’t want anyone to criticise him or think he wasn’t good enough at his job. This meant his boss didn’t know what the problem was when he noticed Paul taking longer with his tasks, and he didn’t know how to help. It also meant Paul’s girlfriend didn’t know why he wasn’t interested in activities in the evening anymore.

Mandy had been avoiding thinking about her problems, as she didn’t feel she had enough time. Instead, she was concentrating on everything she had to do every day, so she felt like she was coping. This meant she had little time for herself and other people didn’t realise she was finding it hard to cope.

Take a few minutes to think about whether you’ve been avoiding thinking about what your problem is. The next part of this guide will give you the chance to write out a list of your problems.

Feeling like you have too many problems

Writing a list of your problems helps to break your difficulties down so you can deal with one at a time. It also helps you to feel less overwhelmed.

You know what the problems are, but not the solutions

It’s okay if you don’t know the solutions just now. This approach gives you a structure you can use to find possible solutions that are realistic for you. It’s important to be patient with yourself – you don’t have to have all the answers straight away.

"Everything's fine in my life – I don't know why I feel like this."

Sometimes you can’t always identify what the problem is – to a stranger, it might seem like your life is perfect. But problems can include how you feel about yourself and your life too.

Do you ever do any of these things?

• put yourself down – think negative thoughts about yourself
• think negatively – always worry about what might go wrong rather than think about what might go right
• feel like everything has to be perfect – set yourself unrealistically high standards, so nothing you do ever feels “good enough”

These thinking problems can also be tackled by the methods in this guide.

If you can’t think of any problems that could explain while you feel this way, even after working through this guide, you should consider looking at  the other mental health self-help guides on NHS inform  if you haven’t already. You could also make an appointment with your GP to discuss things further. You can find a local GP using  Scotland’s Service Directory .

Section 6 of 12

The next step is writing out a list of your problems. You can either:

• use the boxes below, and save and download the list to your device at the end of this guide
• download a sh eet to your device

Please note:  If you decide to download a sheet to fill in, the text you add to that sheet will only be saved to your device. If you use an iPhone, the only way to edit the problem list is by using a PDF app on your device.

Here are some tips to make writing your problem list easier:

• Remember there are no wrong answers   – even the small things, over time, can grow into big issues. Nothing you write in this list is too small.
• Think about what’s really important to you – often when we’re struggling with things that seem small, it’s because we’re having trouble with areas of life that really matter to us.
• Talking   – try to talk to someone you know well and trust. If there isn’t anyone you feel comfortable discussing your issues with, you could call a service like  Breathing Space .
• If you need to, take a little time   – get away from the situation to allow yourself time to put things into perspective. Why not make yourself a cup of tea, or go for a walk? It’s often easier to see what the problem is when you’re not in the middle of it.

Section 7 of 12

The goal of writing a problem list is to pick one problem to work on at a time. After writing your problem list, the next step is to select the one you want to work on first.

Which one you choose is up to you but we suggest starting with the one that looks the easiest, or least distressing, to solve. You could also choose the one that you feel is the most important.

The next step is coming up with ideas for solving that problem.

Mandy chose the problem “not having enough time to relax”. While getting her ideas down, she came up with the following list, to help her find the time to do this.

• Book Lizzie into an after-school club, like drama or dancing
• Ask a friend or neighbour to watch Lizzie one evening a week
• Forget about housework for the next 3 years
• Ask Lizzie to help with some of the household chores
• Find a gym with a class Lizzie could do and go together
• Ask my sister for help with some of the things I have to do
• Get more confident about saying “no” to doing things when I’m busy

Getting all your ideas out

Use the solution sheet below to start writing out possible solutions to the problem you’ve chosen. The idea is to think up as many ways as possible of solving it, not come up with the perfect answer right away.

It’s important to write down every suggestion you think of, even if it seems unrealistic or ridiculous. The idea is to free up your creative thinking – thinking freely can help you consider things you normally wouldn’t.

You can include things you’re already doing to try and solve the problem.

You don’t have to fill out every line – if you can only come up with 2 or 3 solutions, that’s fine.

Ignore the part about pros and cons for now – this will be covered in the next section.

Download a solution sheet you can print or fill out on your device

Please note:  the text you add to the solution sheet will only be saved to your device. If you use an iPhone, the only way to edit the solution sheet is by using a PDF app on your device.

Section 8 of 12

The next step is thinking about the pros (good things) and cons (bad things) of each solution you thought of. Writing these down can help.

As an example, here’s the list Mandy came up with for her chosen problem.

Problem:  not having enough time to relax.

Write the pros and cons of each solution in the boxes on your solution sheet.

Section 9 of 12

Listing the pros and cons should’ve made it easier for you to decide what to do next. If not, try reading over the list again and thinking of some more pros and cons for each solution.

Are you having difficulty choosing a solution?

There are a few things that can make it harder for you to decide on a solution.

No solution seems good enough

There’s no such thing as a perfect solution – if there was, it’s likely you’d have solved the problem already. Are you setting your standards too high?

Your solution might not be perfect, but it doesn’t have to be perfect to start making things better.

You're scared to make the wrong choice

There’s always a bit of guessing involved in choosing a solution, as we can’t look into the future and see what’s going to happen.

With a lot of problems, it’s better to do something different than leave things the way they are. Even if things don’t turn out the way you’d hoped, it’s still a good chance to learn something and practice these problem-solving skills. In the next steps you’ll also review whether your solution helped – if not, you can follow the steps to try a different solution.

Two suggestions seem equally good

If you can’t choose which looks best, it might not matter very much which one you choose – they could both work equally well. Try one and see how it goes.

"The more I think about choosing a solution, the more I worry."

Getting caught up in worry can end up becoming a problem on its own. If you find yourself getting stressed out by trying to think of a solution, there are a couple of things you can do.

• do a relaxation exercise – you can find some  here
• distract yourself – do something different for a little while, like watching TV or reading a book
• decide to forget about the problem for a few hours or even a day – after you’ve had a break, you will feel better when you start thinking about it again
• it could be a good idea to look at your problem list and start with one that feels less overwhelming, where it’s easier think of possible solutions
• maybe a problem needs to be broken down more into simple steps to make it easier to think about solutions – for example, change “the house is a mess” to “the kitchen needs to be cleaned”

If you’re struggling to choose a solution and feel you’re getting caught up in worry, it might be worth visiting the  Depression  or  Anxiety  self-help guides on our site. If you’ve come to this guide from one of these, feel free to go back and work through it again if you think it’ll help.

We also have a lot of material on  coping with stress  that you might find helpful.

Section 10 of 12

It can be helpful to make a plan for the solution you’ve chosen. Once you lay out a step-by-step plan, taking action on your problem stops being a big task and becomes a number of smaller, more manageable tasks.

For example, Mandy decided to get more confident about saying no to things. You can see her action plan in the examples below.

Use the boxes below to write out your action plan step by step. You can save and download this at the end of the guide.

Or, if you prefer, you can download an action plan below to fill out on your device.

Download an action plan

Please note:  the text you add to the action plan PDF will only be saved to your device. If you use an iPhone, the only way to edit the action plan is by using a PDF app on your device.

Section 11 of 12

This is the time to reflect on how problem-solving went. Remember, even if your solution didn’t go the way you hoped, it’s important to keep using this approach until you feel confident.

1. The problem is solved

Well done! Your solution worked. Here are a couple of things to remember in future:

• You might not be aware that you’ve solved your problem until you realise you haven’t thought about it in a while – that’s fine, and shows that you don’t have to dwell on problems to solve them.
• It might be that things haven’t changed, or haven’t changed that much, but you’re now more able to deal with it.

2. The problem is slightly better

If the problem is slightly better, but not solved yet, there’s still a little more for you to do. There are a few things that could help:

• Keep doing what you’re doing – your problem could be solved if you continue with your current plan of action.
• Choose another solution from your list – have another look at your pros and cons list and see if another option could work better. Maybe a combination of two or more is the answer. You might even have another idea for a solution when you look at the list again.
• Choose another goal – have another look at your problem list and see if there is something else you could work on for a while.
• Choose a connected problem – if there’s another item on your problem list that could help solve the one you’re still working on, spend some time on that. You can return to the first problem later.

3. The problem isn’t better at all

If things aren’t any better, there are a few things you can do:

• Think about whether your plan has had time to work – things might get better if you keep going.
• Ask if anything at all is different – some things might be bad, but consider whether or not they were worse before you applied this problem-solving approach. The situation might have improved without you realising it.
• Try another option – go back over your solutions list, and the pros and cons, and see if a different solution works better.
• Check if you followed all the problem-solving steps correctly and, if needed, go back over some or all of the steps again.

If there still isn’t any improvement after you’ve done these things, don’t worry. If possible, discuss the problem with a person you trust, like a close friend or family member. You could also talk to someone anonymously using a service like  Breathing Space .

However it’s worked out, you should be proud of yourself for taking these steps. Keep using this problem-solving approach and it’ll get easier.

Section 12 of 12

Keep using the techniques from this guide – they’ll continue to help you. It’s important not to fall into old habits or forget how to use this problem-solving approach.

Remember that the problems you work on using these techniques don’t have to be big or life-changing – they can be day-to-day issues, or even decisions you need to make as part of work or study. The more you practice, the easier problem-solving will be.

Further help

If you’re feeling distressed, in a state of despair, suicidal or need emotional support you can phone NHS 24 on 111.

If you feel you need more help with your mental health, try speaking to your GP, or  search for mental health and wellbeing services in your area .

For information and advice when you’re feeling down, you can phone  Breathing Space  on 0800 83 85 87.

The Breathing Space phoneline is available:

• 24 hours at weekends (6pm Friday to 6am Monday)
• 6pm to 2am on weekdays (Monday to Thursday)

If you found this guide helpful and would like to do more work like this,  Living Life  offers a range of structured psychological interventions and therapies to improve mental health and wellbeing. This service is appointment-based and specifically for low mood, or mild/moderate depression or anxiety. Living Life are open Monday to Friday, from 1pm to 9pm, and you can phone them on 0800 328 9655 for an assessment appointment.

To learn more about coping with mental health issues,  visit our other mental health self-help guides on NHS inform .

For information that could help solve problems related to your health,  visit our Care, Support and Rights section .

To find services in your area that could help with a range of health and wellbeing issues, visit  Scotland’s Service Directory .

Section 1 of 17

This guide aims to help you:

• find out if you could have symptoms of depression
• understand more about depression
• find ways to manage or overcome depression

How to use the depression self-help guide

Work through the guide on your device, using the "Next" button to move forward and use the "Previous" button instead of the Back button in your browser. To type in a graphic or diary, click or tap the part you’d like to fill in and use your keyboard as usual.

Last updated: 27 May 2021

Section 2 of 17

2. Symptoms of depression

Section 3 of 17

3. Symptoms of depression

Last updated: 4 March 2022

33 Best Therapy Worksheets for Adults (PDF Bundle!)

This post contains affiliate links and I may receive a small commission (at no extra cost to you) if you sign up or purchase products or services mentioned. Read the full disclosure here.

Last Updated on March 9, 2024

Looking for individual therapy activities you can do at home? These printable therapy worksheets for adults are the perfect self-support tool for working through your stressors, thoughts, and emotions in a healthy way!

Disclaimer: I, Alexa Davis, founder of Ambitiously Alexa, am not a licensed psychologist, counselor, physician, or therapist, nor am I claiming to heal, treat, cure, or prevent any psychological/emotional/medical conditions. These therapy worksheets for adults are not meant to substitute or serve as therapy or any diagnostic measure or tool. They are only meant to be used as a helpful guide. (The most I have is a B.A. in Psychology, so I’m not able to do anything fancy here!)

Everyone can benefit from therapy no matter where they’re at mentally. Whether that’s anxiety, trauma, depression, or even simply getting through life’s daily stressors. But we all know cost and accessibility to care are no doubt BIG barriers.

Unfortunately, therapy might not be within your reach at this time. Or, even if you are going to therapy, what if your next session is too far away to wait around without help? I want to bridge these gaps by offering these therapy worksheets for adults. 

This post will show you a variety of super useful printable activities for adults (pdf), like:

• Mental Health Worksheets for Adults
• Stress and Anxiety Therapy Worksheets
• CBT, ACT, and DBT Therapy Worksheets
• Depression Worksheets

Trauma Worksheets

Table of Contents

BEST Therapy Worksheets for Adults (PDF) for Managing Anxiety, Depression, and Overall Mental Health

These worksheets are super versatile and can be used individually, in family therapy, couples therapy, or group therapy. You’ll learn to manage a variety of emotions like anger, stress, anxiety, or anything else you’re facing!

And these also make for an excellent teletherapy resource because they are digital in PDF format!

ALL of the printable activities for adults (pdf) in this post can be found in my printable anxiety journal, plus some extras (33 pages total)! Grab it right here !

Struggling with anxious thoughts? Feel stuck in fight-or-flight? Just want to get better at managing life’s daily stressors? (Hey, you’re not alone!) This journal is for you.

By the end of this journal, you’ll…

• And squashing the behaviors that come with them!

Stress Management and Anxiety Therapy Worksheets for Adults

Anxiety disorders affect 19.1% of adults . These therapy worksheets for adults are focused on anxiety–identifying what triggers it, how to cope with it, and setting goals for managing it. You’ll be able to create a strategic plan for dealing with your anxiety symptoms from these worksheets!

Identifying Stress Triggers Worksheet

Identifying the recurring events or situations that commonly bring about anxiety, depression, or other negative feelings is helpful. This worksheet will help you take note of important triggers you might run into. Which is good info to have!

I can’t tell you how many times I’ve finished scrolling through Tik Tok, only to feel bad upon swiping out of the app, though not sure why. It wasn’t until I consciously started paying more attention to what makes me feel bad on the app that I learned what to avoid. If you pay attention to what specifically tends to upset you, you can learn to avoid the triggers and/or deal with them more effectively. 

• BONUS: Worksheet Journal Prompts

Each therapy worksheet you see in this post comes with a corresponding journal prompt page ( here’s where you can grab ALL the worksheets + journal prompt sheets! ) These sections give you the opportunity to reflect on every activity you’ve just completed. This is a greeeeat chance to observe any thoughts or feelings about what you’re working on!

Motivation & Goal Setting Worksheets

No matter where you’re at in your mental health journey, chances are you’re here because you’re looking for improvement in some way. Setting appropriate and attainable mental health goals specific to you can help you identify where you want to be and how to get there!

For example, if you struggle with anxiety, what would improved anxiety symptoms look like for you? Would it be being able to make a phone call without your heart racing? Showing up to work without ruminating over how bad yesterday went? Whatever it is, write it down on this mental health goals worksheet so you can work toward it!

Positive Coping Strategies Worksheet for Stress Management

There’s a tonnnn of coping strategies out there, all at your fingertips! But not all coping strategies are created equal. What works for someone else might not work for you, and that’s okay.

But with that in mind, it’s important to identify which coping strategies DO help you. That way, you can always have a few go-to strategies to jump to in a time of need. This positive coping strategies worksheet lets you rank how effective several common coping strategies are for you and your needs.

Don’t feel bad about breaking up with the coping strategies that just don’t work for you!

CBT, ACT, and DBT Worksheets for Adults

Cognitive behavioral therapy (CBT) is all about changing your negative thoughts and behaviors. It aims to stop negative cycles in their tracks by breaking down things that make you feel anxious or upset . These therapy worksheets for adults focus on the fundamentals of CBT so you can practice reframing negative thoughts and behaviors into more positive and rational ones!

Some of these worksheets can relate to and support acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT) as well. (I also highly recommend this free dialectical behavior therapy (DBT) course to help you take control of your thoughts, emotions, and relationships!)

Unhealthy Thought Patterns Worksheet

There’s several common unhealthy thought patterns that you’ve probably fallen into at some point or another. Anxiety sufferers are usually pretty familiar with patterns like catastrophizing , where you obsess over the worst possible outcome. 

This unhealthy thought patterns worksheet allows you to rate how much you struggle with some common unhealthy thought patterns. Knowing which ones you come back to can give you insight on how to counter the negative thoughts. 

Negative & Positive Cognitions Worksheet for Core Beliefs & Self-Esteem

In simpler terms, “cognitions” are just thoughts. The negative and positive cognitions shown in this worksheet are common blanket-statement beliefs that you may think about yourself. 

You might know logically that things aren’t as black and white as “I am not good enough,” but you might slip into this line of thinking regardless of the logic. Take note of how often you experience both these negative and positive thoughts!

Reframing Your Thoughts Worksheet for Cognitive Reframing

This therapy worksheet for adults is where all the magic happens! Now you finally get to take action on transforming your negative thoughts into more positive or rational ones.

Seeing if there’s any “evidence” to support a negative thought really puts things into perspective. You might recognize that your fears are more irrational than you expect. This can put you at ease and show you that there’s more to the picture than your initial reaction and emotions. Considering alternative ways of looking at a problem can help you see the situation for what it truly is.

GRAB THESE CBT WORKSHEETS HERE

Adult Depression and Feelings Worksheets

Alright, now it’s time to get into those feelings! Feelings can be awkward and tricky to work through, especially if you tend to bottle things up. These therapy worksheets for adults focus on diving into your feelings to find your emotional strengths and weaknesses. You also get to observe your negative and positive emotions by tracking them day by day!

Emotional Strengths & Weaknesses Worksheet

You are not “wrong” or “bad” for experiencing certain feelings. They are all part of the spectrum of our human experience.

However, being aware of your emotional weaknesses can help you identify areas you may struggle with so that you can self-soothe. Knowing your emotional strengths also helps, as it encourages self love and confidence in your emotional intelligence.

In this worksheet, see where your strengths and weaknesses stand by ranking how much you identify with each!

Negative & Positive Emotions Worksheet

Learning which negative and positive emotions you gravitate toward can help you identify patterns. For example, in this worksheet you might realize you often experience stress, insecurity, and worry more so than other negative emotions. After recognizing this, you can start exploring why that might be.

When it comes to your positive emotions, maybe you realize you’re very optimistic. Awesome! Maybe you don’t need to spend so much time improving that aspect, and can instead dedicate your time toward fulfilling other positive emotions on the list.

Daily Emotion Tracking

If you like habit trackers, you’re gonna love this daily emotion tracking worksheet! This is a GREAT opportunity to gauge how often you experience negative and positive emotions. Notice any trends and what brought out a period of especially negative or especially positive feelings for you.

Your emotions are all your own, so I gave you room to fill out whatever emotions you care about tracking. It’s all up to you what you want to observe!

Looking for worksheets that dive a little deeper into complex issues like trauma? You’ll want to check out my printable inner child workbook . This is a trauma-focused workbook with step-by-step help on rekindling your inner child. It covers behavior, childhood, parental background, self care, forgiveness, anxiety, emotion regulation, and more!

At the end of this workbook, you’ll get better at…

• Overcoming negative feelings like fear, self-blame, insecurity, and a harsh inner critic.
• Discovering the link between your adult behaviors and the childhood roots they stem from.
• Re-parenting your inner child as you get back in touch with fun, play, and a solid self care plan.

RELATED: 30+ Inner Child Worksheets for Healing and Happiness

While these therapy worksheets are helpful for your mental health, you’ll find the most benefit if you pair them with therapy. Talking to an online therapist can really help you out. I know it’s helped me tremendously! I always recommend Online Therapy because it’s a comprehensive, effective online therapy toolkit at an affordable monthly cost. Get 20% off your first month at the link below!

FAQs on Therapy Worksheets for Adults

What is a cbt worksheet.

CBT worksheets make for helpful tools to use during CBT therapy with a therapist, or even on your own in between therapy sessions.

The #1 goal with CBT worksheets is to help you identify and change unhelpful thought patterns and behaviors so you can stop feeling stuck in a loop of emotional stress.

CBT worksheets cover so many useful coping strategies you can start using right away! Like…

• Identifying negative self-talk and irrational fears
• Gathering evidence that helps you challenge negative thoughts
• Reframing self-talk and irrational fears to be more positive and rational
• Behavior and mood tracking
• Problem-solving skills
• Emotional distress tolerance

Why Use Therapy Worksheets?

Using therapy worksheets can be extremely beneficial for young adults. These worksheets serve as an outlet to safely express your thoughts and work through tough emotions.

Your answers will provide you with some insight to better understand yourself and pick up on common patterns that may be unhelpful to your mental health. 

By the end of these worksheets, you’ll get more in touch with your emotional triggers, identify your positive and negative thoughts and habits, learn how to reframe unhelpful thoughts, and gain a deeper understanding of your emotions, cognitions, and overall mental wellbeing . 

RELATED: 8 Reasons Why Everyone Should Go to Therapy (You’ll Be Surprised!)

What type of therapy uses worksheets?

Most commonly, therapy worksheets are a great fit for cognitive behavioral therapy (CBT) to help people work through negative beliefs and assess their emotions and behaviors.

But that modality is not the only type to benefit from worksheets!

Other approaches like acceptance and commitment therapy (ACT), solution-focused brief therapy (SFBT), Dialectical Behavior Therapy (DBT), and rational-emotive behavior therapy (REBT) can all incorporate the use of therapy worksheets with clients. 

With so many therapy worksheets for adults to choose from, there is a relevant worksheet for pretty much any mental health goal. PDF worksheets like these can be used in therapy as part of a session, or can be worked on independently at home as a supplement to the treatment process.

How to Use Therapy Worksheets for Adults

All you need to use these therapy worksheets is to print them out, grab your favorite pen, and get comfortable!

All of the worksheets mentioned in this post are conveniently bundled just for you in my printable anxiety journal . Upon purchasing the journal, you can print the worksheets over and over again, as many times as you need!

Each activity also comes with a corresponding journal prompt sheet where you can elaborate more on how you feel.

Overall, while it doesn’t replace therapy, the worksheets are a fantastic self care tool to help manage your feelings on your own!

The BEST Therapy Worksheets for Adult Mental Health

If you enjoyed these worksheets, you can grab them AND some helpful extras RIGHT HERE in a bundle inside my printable anxiety journal (33 pages total)!

FREE Therapy Worksheets for Adults

Want a taste of these worksheets for free before committing to the full anxiety journal? Join my self care email community below and get a FREE anxiety tracker sheet sent straight to your inbox!

Managing anxiety is tough. This tracker makes checking in on yourself a little easier. Want to gauge how your anxiety symptoms are doing? …and want it free? Get my printable anxiety tracker sent straight to your inbox!

You will receive your anxiety tracker shortly.

More Mental Health Journaling Ideas

Trauma Healing Journal Prompts: 40 Prompts to Process Your Past

Journal Prompts for Anxiety: 42 Prompts When You’re Overthinking

25 Journal Prompts for Boundaries You Might Need to Set

60 Journal Prompts for Self Care When You’re Struggling

LIKE THESE THERAPY WORKSHEETS FOR ADULTS? PIN THEM FOR LATER!

• National Health Service – NHS. (2019) – How it works – Cognitive behavioural therapy (CBT). – https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt
• Anxiety and Depression Association of America – ADAA. (2020). – Anxiety Disorders – Facts & Statistics – https://adaa.org/understanding-anxiety/facts-statistics
• National Alliance on Mental Illness – NAMI. (2017). – Anxiety Disorders – https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders  

Founder & Content Strategist

Hey there! I'm Alexa, and I'm a self-care enthusiast and mental health advocate. At Ambitiously Alexa, I'm here to support women like you who are on a mission to achieve allll the things they're passionate about and make time for self care. I make this balance possible through journal prompts, positive affirmations, and self care ideas you'll love! Here's more about me, including my B.A in Psychology...

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+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

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Mental Health Worksheets PDF

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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.

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Coping Skills

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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

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33 Group Therapy Activities, Exercises & Questions | Free PDF Download

Discover a comprehensive guide to group therapy activities to facilitate growth, bonding, and self-discovery. Download a free PDF!

By Alex King on Feb 29, 2024.

Fact Checked by Ericka Pingol.

Why are Group Therapy Activities Helpful?

Group therapy activities are incredibly beneficial tools for self-discovery, communication, personal growth, and resilience building. The activities foster an environment of trust, understanding, empathy, and support among group members. They encourage individuals to share personal experiences, thoughts, and feelings, often leading to breakthroughs in understanding and coping strategies.

These activities are versatile and can cater to various groups, including adults, teens, children, and specific demographics like people with addiction or grief. Whether fun group therapy activities designed to relieve tension and promote bonding or motivational group therapy activities to inspire change and growth, each has its unique purpose and benefit.

In essence, group therapy activities are a safe platform for individuals to navigate their feelings, confront their fears, and work towards healthier mental and emotional states alongside others in similar situations.

11 Group Therapy Activities

Group therapy activities offer a structured and engaging way to foster openness, encourage healthy communication, and build a strong sense of community within a group. These activities can be tailored to fit the group's needs and vary from light-hearted games to more serious discussions or artistic expressions. The following eleven activities are practical tools therapists commonly use to achieve therapeutic goals.

1. Ice Breaker Activities

These light-hearted activities, like "Two Truths and a Lie" or "Human Bingo," help members to introduce themselves and feel more comfortable within the group.

2. Problem-Solving Exercises

Activities such as "Survival Scenario" can enhance teamwork and demonstrate the benefits of group decision-making.

3. Role-playing

By acting out different scenarios, members gain insights into various perspectives and learn to navigate social situations.

4. Trust-building Exercises

Exercises like the "Trust Fall" foster trust, connectivity, and support within the group.

5. Art Therapy

Creating a group mural allows members to express their feelings creatively and discuss them with others.

6. Music Therapy

By creating group playlists or engaging in group songwriting, members can connect through shared experiences.

7. Guided Imagery

Relaxation and therapeutic mental images can reduce stress and anxiety within the group.

8. Movement Therapy

Yoga or Tai Chi can be helpful in channeling energy and focus, improving mood, and fostering group cohesion.

9. Gratitude Exercises

Group members share what they are grateful for, which can enhance positive feelings and encourage a positive outlook.

10. Goal-Setting Exercises

Group members share personal goals, and the group works together to develop strategies for achieving them.

11. Themed Discussion Groups

Members discuss topics relevant to their circumstances, such as dealing with grief or overcoming addiction.

11 Group Therapy Exercises

Therapeutic exercises in a group setting aim to engage participants physically, emotionally, and cognitively. They often involve active participation, strengthening members' bonds, encouraging empathy, and promoting personal growth. Each exercise provides a safe space for members to explore their feelings and behaviors, understand others' perspectives, and practice new skills. 

Let's delve into eleven proven group therapy exercises.

1. Collaborative Drawing

Group members contribute to a shared drawing, encouraging cooperation and mutual understanding.

2. Empty Chair Exercise

Participants engage in a dialogue with an 'empty chair,' simulating a conversation with themselves or a significant person.

3. Scavenger Hunt

A fun way to improve team bonding and collaborative skills.

4. Tower Building

Group members build a structure using materials like spaghetti and marshmallows, promoting teamwork and problem-solving skills.

5. Feelings Charades

An engaging way to help members express and recognize different emotions.

6. Progressive Muscle Relaxation

Participants learn to relax their muscles , reducing physical tension and promoting mindfulness.

7. Mask-Making

Members create masks representing their perceived and authentic selves, stimulating introspection and self-understanding.

8. Balloon Exercise

Each member writes a negative thought on a balloon, then pops it, symbolizing the release of negative feelings.

9. Sculpture Exercise

Group members mold playdough or clay to represent an emotion or experience, facilitating non-verbal expression.

10. Eco-Therapy

Outdoor activities like gardening or nature walks help connect members to the natural world and provide therapeutic benefits.

11. Affirmation Exchange

Members write positive affirmations for each other, fostering positivity and group cohesion.

11 Group Therapy Questions

Open-ended questions are invaluable in a group therapy context. They guide the therapy process, prompting self-reflection and stimulating in-depth discussions among members. Individuals can gain new insights into their behaviors, emotions, and relationships through these discussions. Here are eleven thought-provoking questions commonly used in group therapy sessions.

1. What brought you to this group therapy session?

This question helps participants identify their reasons for seeking therapy, which can clarify their goals and motivations.

2. How do you typically handle stress or conflict?

Understanding each member's coping mechanisms allows the group to address unhealthy patterns and develop new, healthier strategies.

3. What are some personal strengths you can share with the group?

Members can boost their self-esteem and contribute to a positive group dynamic by identifying and sharing personal strengths.

4. Can you share a recent challenge and how you dealt with it?

This question encourages members to reflect on their problem-solving skills and share their experiences with the group, which can provide valuable insights and shared learning opportunities.

5. What's one thing you want to change about your life?

Asking participants to identify something they'd like to change can help them focus on their therapeutic goals and build motivation.

6. What does self-care look like to you?

This question encourages participants to consider how they take care of their physical and mental health, which can lead to discussions about the importance of self-care and ways to improve it.

7. How do your relationships impact your well-being?

This question can help participants understand how their relationships with others can affect their mental and emotional health, which can be a significant area for therapeutic work.

8. What's a significant event that shaped your life?

Reflecting on impactful life events can help participants understand how past experiences continue to influence their present behaviors and emotions.

9. Can you share a time when you felt proud of yourself?

Recalling and sharing moments of personal success can boost self-esteem and contribute to a positive group dynamic.

10. How has your perspective changed since joining group therapy?

This question encourages participants to reflect on their progress and the benefits gained from the group therapy experience, which can be a source of motivation and hope.

11. What's one goal you hope to achieve through these group therapy sessions?

This question helps participants establish a clear therapeutic goal, providing focus and purpose to their group therapy sessions.

These questions are tools that therapists use to guide discussions, encourage self-reflection, and foster connection among group members. The insights gained from the responses can significantly assist the therapeutic process.

When to Use Group Therapy Tools

Group therapy tools come into play when the therapeutic process needs direction, interaction, or stimulation. They are instrumental at the beginning of therapy to foster trust and rapport. For instance, icebreaker activities are ideal for initial sessions when members get to know each other.

They also have a role during periods of stagnation or high tension. Fun group therapy activities can lighten the mood, while problem-solving or role-playing exercises can provide new ways to address ongoing issues. Additionally, these tools are crucial in sessions focused on specific topics like emotional regulation, communication skills, or self-esteem.

Initial Sessions

Group therapy tools such as ice breakers and get-to-know-you activities can be handy in initial sessions when group members are still unfamiliar with each other. These tools can help break the ice, encourage introductions, and create an environment conducive to sharing and collaboration.

During High-Tension Meetings

If a group session becomes tense or heated, a therapist might employ certain activities to diffuse tension and promote understanding. This could include calming exercises like guided imagery or team-building activities encouraging cooperation and unity.

When Introducing New Topics

Related group therapy activities can help illustrate and explore the concept when introducing a new subject. For example, role-playing exercises can be employed if the focus is on developing empathy.

During Stagnant Periods

If group sessions become stagnant, lack engagement, or if members seem stuck, group therapy tools can be used to reinvigorate the group and stimulate progress. Fun and engaging activities can bring a fresh perspective and energize the group.

To Foster Skill Development

Specific group therapy activities can teach and reinforce emotional regulation, active listening, or assertive communication skills. Practicing these skills in a safe, supportive environment helps individuals integrate these behaviors into their everyday lives.

During Closure or Transition

As the group therapy ends, or when members transition out, reflective activities, such as group discussions or personal letter writing, can provide closure and a chance for members to acknowledge their progress and the relationships they've formed.

Handling Resistance or Defensiveness

If a group member is resistant or defensive, a therapist might use certain group therapy activities to encourage participation and engagement. An example could be a non-threatening creative activity like art or music therapy, where the focus is shifted from the individual to the shared task.

Group Therapy Activities App – How Can Carepatron Help?

In the digital age, leveraging technology to enhance therapeutic processes is essential. That's where Carepatron comes in. It's a groundbreaking healthcare management app designed to streamline therapy processes, including planning and conducting group therapy activities.

With Carepatron, you can create a detailed activity calendar, maintain a secure record of group members' progress, and document observations systematically and organized. Moreover, the app's feature for secure messaging is particularly beneficial for coordinating and conducting virtual group therapy sessions. It provides a platform where group members can communicate safely and confidently.

Carepatron also supports file sharing, enabling therapists to distribute important resources such as worksheets, exercise instructions, and inspirational materials. This can further enrich the group therapy experience for participants, providing them with the necessary tools and guidance even outside of sessions.

But that's not all. Carepatron is built with a user-friendly interface, making it easy to navigate even for those who need to be tech-savvy. This ensures that the focus remains on the therapeutic process rather than figuring out complicated software.

Carepatron serves as a virtual facilitator for group therapy, making it easier and more efficient for therapists to conduct activities, keep track of progress, and communicate with participants. It's an excellent tool for your arsenal if you're a therapist or mental health professional.

Ready to revolutionize your group therapy sessions? Sign up for Carepatron today and discover how technology can enrich your therapeutic process. Join us in pioneering a new, efficient, interactive group therapy method. Sign up now!

Commonly asked questions

Activities can include role-playing communication scenarios, sharing personal relationship experiences, or participating in trust-building exercises.

Art therapy, music therapy, and movement-based activities are often effective with younger participants. Games and interactive exercises can also engage and encourage younger group members.

Facilitation involves setting clear expectations, providing a safe and respectful environment, and guiding the group through the activities. The therapist's role is crucial in managing dynamics and ensuring each participant benefits from the session.

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Healthy Coping Skills for Uncomfortable Emotions

Emotion-Focused and Problem-Focused Strategies

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

• Emotion-Focused Skills

Healthy Problem-Focused Coping Skills

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Proactive Coping Skills

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• Next in Small Ways to Feel Better When You're Depressed Guide 10 Things to Do When You Feel Alone

Whether you’ve been dumped by your date or you’ve had a rough day at the office, having healthy coping skills can be key to getting through tough times. Coping skills help you tolerate, minimize, and deal with stressful situations in life.

Coping skills are the tactics that people use to deal with stressful situations. Managing your stress well can help you feel better physically and psychologically and impact your ability to perform your best.

But not all coping skills are created equal. Sometimes, it’s tempting to engage in strategies that will give quick relief but might create bigger problems for you down the road. It’s important to establish healthy coping skills that will help you reduce your emotional distress or rid yourself of the stressful situations you face. Examples of healthy coping skills include:

• Establishing and maintaining boundaries
• Practicing relaxation strategies such as deep breathing, meditation, and mindfulness
• Getting regular physical activity
• Making to-do lists and setting goals

This article explores coping skills that can help you manage stress and challenges. Learn more about how different strategies, including problem-focused and emotion-focused skills, can be most helpful.

Verywell / Emily Roberts 

Problem-Based vs. Emotion-Based

The five main types of coping skills are: problem-focused coping, emotion-focused coping, religious coping, meaning-making, and social support.

Two of the main types of coping skills are problem-based coping and emotion-based coping. Understanding how they differ can help you determine the best coping strategy for you.

• Problem-based coping is helpful when you need to change your situation, perhaps by removing a stressful thing from your life. For example, if you’re in an unhealthy relationship, your anxiety and sadness might be best resolved by ending the relationship (as opposed to soothing your emotions).
• Emotion-based coping is helpful when you need to take care of your feelings when you either don’t want to change your situation or when circumstances are out of your control. For example, if you are grieving the loss of a loved one, it’d be important to take care of your feelings in a healthy way (since you can’t change the circumstance).

There isn’t always one best way to proceed. Instead, it’s up to you to decide which type of coping skill is likely to work best for you in your particular circumstance. The following are examples of stressful situations and how each approach could be used.

Reading Your Performance Review

You open your email to find your annual performance review. The review states that you are below average in several areas and you’re surprised by this because you thought you were performing well. You feel anxious and frustrated.

• Problem-focused coping : You go to the boss and talk about what you can do to improve your performance. You develop a clear plan that will help you do better and you start to feel more confident about your ability to succeed.
• Emotion-focused coping : You spend your lunch break reading a book to distract yourself from catastrophic predictions that you’re going to be fired. After work, you exercise and clean the house as a way to help you feel better so you can think about the situation more clearly.

Getting a Teenager to Clean

You have told your teenager he needs to clean his bedroom. But it’s been a week and clothes and trash seem to be piling up. Before heading out the door in the morning, you told him he has to clean his room after school "or else." You arrive home from work to find him playing videos in his messy room.

• Problem-focused coping : You sit your teenager down and tell him that he’s going to be grounded until his room is clean. You take away his electronics and put him on restriction. In the meantime, you shut the door to his room so you don’t have to look at the mess.
• Emotion-focused coping : You decide to run some bathwater because a hot bath always helps you feel better. You know a bath will help you calm down so you don’t yell at him or overreact.

Giving a Presentation

You’ve been invited to give a presentation in front of a large group. You were so flattered and surprised by the invitation that you agreed to do it. But as the event approaches, your anxiety skyrockets because you hate public speaking .

• Problem-focused coping : You decide to hire a public speaking coach to help you learn how to write a good speech and how to deliver it confidently. You practice giving your speech in front of a few friends and family members so you will feel better prepared to step on stage.
• Emotion-focused coping : You tell yourself that you can do this. You practice relaxation exercises whenever you start to panic. And you remind yourself that even if you’re nervous, no one else is even likely to notice.

Problem-based coping skills focus on changing the situation, while emotional-based coping skills are centered on changing how you feel. Knowing which approach is right for a specific situation can help you deal with stress more effectively.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to face uncomfortable emotions, featuring comedian Paul Gilmartin.

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Healthy Emotion-Focused Coping Skills

Whether you’re feeling lonely , nervous, sad, or angry , emotion-focused coping skills can help you deal with your feelings in a healthy way. Healthy coping strategies may soothe you, temporarily distract you, or help you tolerate your distress.

Sometimes it’s helpful to face your emotions head-on. For example, feeling sad after the death of a loved one can help you honor your loss.

So while it would be important to use coping skills to help relieve some of your distress, coping strategies shouldn’t be about constantly distracting you from reality.

Other times, coping skills may help you change your mood. If you’ve had a bad day at work, playing with your kids or watching a funny movie might cheer you up. Or, if you’re angry about something someone said, a healthy coping strategy might help you calm down before you say something you might regret.

Other examples of healthy ways to cope with emotions include:

• Care for yourself : Put on lotion that smells good, spend time in nature, take a bath, drink tea, or take care of your body in a way that makes you feel good such as painting your nails, doing your hair, putting on a face mask.
• Engage in a hobby : Do something you enjoy such as coloring, drawing, or listening to music .
• Exercise : Do yoga, go for a walk, take a hike, or engage in a recreational sport.
• Focus on a task : Clean the house (or a closet, drawer, or area), cook a meal, garden, or read a book.
• Practice mindfulness : List the things you feel grateful for, meditate , picture your "happy place," or look at pictures to remind you of the people, places, and things that bring joy.
• Use relaxation strategies : Play with a pet, practice breathing exercises, squeeze a stress ball, use a relaxation app, enjoy some aromatherapy, try progressive muscle relaxation , or write in a journal.

There are many ways you might decide to tackle a problem head-on and eliminate the source of your stress. In some cases, that may mean changing your behavior or creating a plan that helps you know what action you’re going to take.

In other situations, problem-focused coping may involve more drastic measures, like changing jobs or ending a relationship. Here are some examples of positive problem-focused coping skills:

• Ask for support from a friend or a professional.
• Create a to-do list.
• Engage in problem-solving.
• Establish healthy boundaries .
• Walk away and leave a situation that is causing you stress.
• Work on managing your time better.

Whether emotion-focused or problem-focused, healthy coping skills should help calm stress without avoiding the issue. The right coping skill often depends on the situation and your specific needs in the moment.

Unhealthy Coping Skills to Avoid

Just because a strategy helps you endure emotional pain, it doesn’t mean it’s healthy. Some coping skills could create bigger problems in your life. Here are some examples of unhealthy coping skills:

• Drinking alcohol or using drugs : Substances may temporarily numb your pain, but they won’t resolve your issues. Substances are likely to introduce new problems into your life. Alcohol, for example, is a depressant that can make you feel worse. Using substances to cope also puts you at risk for developing a substance use disorder and it may create health, legal, financial problems, and social problems.
• Overeating : Food is a common coping strategy. But, trying to "stuff your feelings" with food can lead to an unhealthy relationship with food and health issues. Sometimes people go to the other extreme and restrict their eating (because it makes them feel more in control) and clearly, that can be just as unhealthy.
• Sleeping too much : Whether you take a nap when you’re stressed out or you sleep late to avoid facing the day, sleeping offers a temporary escape from your problems. However, when you wake up, the problem will still be there.
• Venting to others : Talking about your problems so that you can gain support, develop a solution, or see a problem in a different way can be healthy. But studies show repeatedly venting to people about how bad your situation is or how terrible you feel is more likely to keep you stuck in a place of pain.
• Overspending : While many people say they enjoy retail therapy as a way to feel better, shopping can become unhealthy. Owning too many possessions can add stress to your life. Also, spending more than you can afford will only backfire in the end and cause more stress.
• Avoiding : Even “healthy” coping strategies can become unhealthy if you’re using them to avoid the problem. For example, if you are stressed about your financial situation, you might be tempted to spend time with friends or watch TV because that’s less anxiety-provoking than creating a budget. But if you never resolve your financial issues, your coping strategies are only masking the problem. 

Unhealthy coping techniques—such as drinking or avoiding the problem—may offer some temporary relief, but they tend to make things worse in the long run. These unhealthy tactics can also lead to other problems that create more stress and make coping more difficult.

Coping skills are usually discussed as a reactive strategy: When you feel bad, you do something to cope. But, research shows that proactive coping strategies can effectively manage the future obstacles you’re likely to face.

For example, if you have worked hard to lose weight, proactive coping strategies could help you maintain your weight after your weight loss program has ended. You might plan for circumstances that might derail you—like the holiday season or dinner invitations from friends—to help you cope. You also might plan for how you will cope with emotions that previously caused you to snack, like boredom or loneliness.

Proactive coping can also help people deal with unexpected life changes, such as a major change in health. A 2014 study found that people who engaged with proactive coping were better able to deal with the changes they encountered after having a stroke.

Another study found that people who engaged in proactive coping were better equipped to manage their type 2 diabetes. Participants who planned ahead and set realistic goals enjoyed better psychological well-being.

So, if you are facing a stressful life event or you’ve undergone a major change, try planning ahead. Consider the skills you can use to cope with the challenges you’re likely to face. When you have a toolbox ready to go, you’ll know what to do. And that could help you to feel better equipped to face the challenges ahead.

Proactive coping has been found to be an effective way to help people deal with both predictable changes like a decline in income during retirement, as well as unpredictable life changes such as the onset of a chronic health condition.

Find What Works for You

The coping strategies that work for someone else might not work for you. Going for a walk might help your partner calm down. But you might find going for a walk when you’re angry causes you to think more about why you’re mad—and it fuels your angry feelings. So you might decide watching a funny video for a few minutes helps you relax.

You might find that certain coping strategies work best for specific issues or emotions. For example, engaging in a hobby may be an effective way to unwind after a long day at work. But, going for a walk in nature might be the best approach when you’re feeling sad.

When it comes to coping skills, there’s always room for improvement. So, assess what other tools and resources you can use and consider how you might continue to sharpen your skills in the future.

It's important to develop your own toolkit of coping skills that you’ll find useful. You may need to experiment with a variety of coping strategies to help you discover which ones work best for you.

A Word From Verywell

Healthy coping skills can help protect you from distress and face problems before they become more serious. By understanding the two main types of coping skills, you can better select strategies that are suited to different types of stress.

If you are struggling to practice healthy coping skills or find yourself relying on unhealthy ones instead, talking to a mental health professional can be helpful. A therapist can work with you to develop new skills that will serve your mental well-being for years to come.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Aldwin CM, Yancura LA. Coping . In: Encyclopedia of Applied Psychology . Elsevier; 2004:507-510. doi:10.1016/B0-12-657410-3/00126-4

Byrd-Craven J, Geary DC, Rose AJ, Ponzi D. Co-ruminating increases stress hormone levels in women . Horm Behav . 2008;53(3):489-92. doi:10.1016/j.yhbeh.2007.12.002

Drummond S, Brough P. Proactive coping and preventive coping: Evidence for two distinct constructs? . Personality and Individual Differences . 2016;92:123-127. doi:10.1016/j.paid.2015.12.029.

Tielemans NS, Visser-Meily JM, Schepers VP, Post MW, van Heugten CM. Proactive coping poststroke: Psychometric properties of the Utrecht Proactive Coping Competence Scale . Arch Phys Med Rehabil. 2014;95(4):670-5. doi:10.1016/j.apmr.2013.11.010

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

10 Realities for Those Living With Serious Mental Illness

These often-overlooked truths are important to recognize, especially in may..

Posted April 30, 2024 | Reviewed by Abigail Fagan

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May is Mental Health Awareness Month, an important opportunity to recognize the needs of those with mental health issues and the ways in which those who struggle with them, both affected individuals and loved ones, can access help. Unfortunately, the mental health-related information and advice that circulates in May is often overwhelmingly focused on short-term mental health conditions like anxiety and depression , issues that today are highly treatable and far less stigmatized than they were even a few years ago.

However, there is a small subset of those experiencing mental health issues that are often overlooked, even during Mental Health Awareness Month. This includes the 10 million adults in the US living with serious mental illness, meaning a mental, behavioral or emotional disorder resulting in serious functional impairment, which substantially interferes with or limits one or more major life activities. Serious mental health diagnoses include schizophrenia, bipolar disorder , major depression, acute anxiety and related illnesses.

As a mental health attorney who counsels families of loved ones with serious mental health issues, I always seek to advocate for these individuals, whose needs and realities too often go unseen and/or are misunderstood. With that in mind, and in honor of Mental Health Awareness Month, I’m sharing the following 10 often-overlooked realities of those struggling with serious mental illness.

These include:

• They often lack insight into their condition, which can make it challenging for them to accept they have a mental illness and need treatment. This reality is a major factor in the debate regarding involuntary treatment versus personal autonomy. Among those creating and reforming policies affecting those with serious mental illness, insight must always be top of mind.
• They are statistically more likely to be the victims of crime than perpetrators. Such a tragic reality is well worth reiterating given the enormous spotlight on occasions in which those suffering from mental illness have been involved in incidents of violence, often provoking feelings of fear and prejudice .
• They are overrepresented among our nation’s homeless population and among those incarcerated. Since the large-scale closing of state-run mental health facilities, a vast number of mentally ill individuals have found themselves living on the streets or in jail, where they lack needed medication and other forms of treatment, and the stability often required to make clinical progress. But serious mental illness does not equal homelessness.
• They are entitled to mental health care under the federal Mental Health Parity and Addiction Equity Act , which requires insurance coverage for mental health and substance use disorder treatment to be “no more restrictive” than coverage for physical health conditions. Yet despite these laws, our healthcare system is rife with persistent bias against mental health, adding challenges to individuals and families coping with diagnoses.
• They are further entitled to Social Security Disability Insurance (SSDI) and Supplemental Security Income (SSI) to help cover the costs of their basic needs. To qualify, a person’s mental illness must be severe enough to prevent them from performing substantial gainful activity (SGA) for at least 12 months or result in death.
• They are too often left out of today’s discourse concerning mental health and mental wellness. Not just during Mental Health Awareness Month but all year long, those struggling with serious mental illness simply aren’t part of the ongoing dialogue that routinely emphasizes help like self-care.
• They will likely require lifelong care. While there is often hope and progress for those experiencing serious mental illness, no cure exists, meaning they and their loved ones live with diagnoses all their lives.
• They often have family members who urgently need respite to take care of their own needs and those of other loved ones. Our country’s dire lack of mental health treatment and supportive housing has put family members on the front lines, all but forcing them to make enormous sacrifices in order to protect the health and wellness of their loved ones.
• They are represented across all demographics. Like all mental health issues, serious mental health illness does not discriminate, but generally first surfaces in young people ages 18-22 across racial identities, socioeconomics, geographies, etc.
• They, along with their families, often require legal advocacy to best ensure someone with their best interests at heart is involved in their treatment plan. The mental health legal system is notoriously complex, frequently necessitating the involvement of attorneys with real expertise in how to navigate it.

While the complexities inherent in serious mental health illnesses—and the fear often surrounding them—make the conditions incredibly challenging to discuss, silence does a tremendous disservice to those who are contending with these conditions day in and day out. This May, let’s make sure our conversations include those with these hard-to-discuss, challenging issues so that they, and their families, know they aren’t alone.

Carolyn Reinach Wolf is a mental health attorney guiding families through the complex landscape of legal issues that impact individuals with serious mental illness and/or substance abuse.

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Social Skills Training for Adults: 10 Best Activities + PDF

Struggles with social skills in adulthood can cause avoidance of social situations and interfere with building long-lasting relationships.

Providing social skills training to clients with anxiety, fear of public speaking, and similar issues could ensure more optimal functioning.

This article provides strategies and training options for the development of various social skills. Several resources to help target specific struggles related to the development of social skills in adults are also included, and the approaches can be tailored to improve social responses in specific domains.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

Social skills training for adults explained, social skills coaching: 2 best activities, role-playing exercises: 4 scripts & examples, top 2 resources & worksheets, 4 insightful videos & podcasts, positivepsychology.com’s helpful tools, a take-home message.

Social skills training includes interventions and instructional methods that help an individual improve and understand social behavior. The goal of social skills training is to teach people about verbal and nonverbal behaviors that are involved in typical social interactions (“Social,” n.d.).

Social skills training is usually initiated when adults have not learned or been taught appropriate interpersonal skills or have trouble reading subtle cues in social interactions. These instances can also be associated with disorders that impede social development, such as autism.

Therapists who practice social skills training first focus on breaking down more complex social behaviors into smaller portions. Next, they develop an individualized program for patients, depending on what social skills they need to work on, and gradually introduce those skills to their patients, building up their confidence through gradual exposure.

For instance, a person who has trouble making eye contact because of anxiety in social situations might be given strategies to maintain eye contact by the therapist. Eye contact is the foundation for most social interaction, and interventions will often start with improving the individual’s ability to maintain eye contact.

During therapy, other challenging areas will be identified such as starting or maintaining a conversation or asking questions. Each session will focus on different activities that typically involve role-play and sometimes will take place in a group setting to simulate different social experiences.

Once confidence has been built up during therapy or social skills group settings, these social skills can be brought into daily life.

Useful assessments: Tests, checklists, questionnaires, & scales

Before engaging your clients in social skills interventions or any type of therapeutic intervention, it is important to determine if social skills therapy is a good approach to help them with their current situation.

The Is Social Skills Training Right for Me? checklist is a self-assessment opportunity for clients to determine if social skills therapy is appropriate for their specific situation or if another approach will be more beneficial.

However, self-assessment activities can sometimes be unreliable, as the individual might not fully understand the treatment models that are available to them. Additionally, if a client has issues with social skills, they may not be aware of their deficiencies in social situations.

In these situations, therapists should ask clients about the issues they are having and encourage them to engage in self-questioning during sessions.

9 Questions to ask your clients

Prior to starting social skills training or activities, the therapist and client should narrow down which areas need help. A therapist can do this by asking the client a series of questions, including:

• Where do you think you are struggling?
• Are there any social situations that make you feel anxious, upset, or nervous?
• Do you avoid any specific social situations or actions?
• Have you ever had anyone comment on your social behavior? What have they said?
• What do you think will help you improve the skills you are struggling with?

Clients can also ask themselves some questions to determine if the social skills therapy process is right for them.

These questions can include:

• What aspects of my life am I struggling with?
• Are there specific social situations or skills that I struggle with?
• Do I have trouble keeping or maintaining relationships with friends, family members, and coworkers?
• Am I avoiding specific social situations out of fear?

Getting clients to ask these questions will help determine if this process will benefit them. Having clients “buy in” to the process is important, to ensure that the approach is right for them and increase the likelihood that they will be engaged to complete activities with a reasonable degree of efficacy.

It is estimated that adults make eye contact 30–60% of the time in general conversation, increasing to 60–70% of the time when trying to form a more intimate relationship (Cognitive Development Learning Centre, 2019).

Giving people who are struggling socially the tools to make more eye contact is usually the first step in social skills training exercises.

The Strategies for Maintaining Eye Contact  worksheet provides some practical strategies and tips to practice making eye contact.

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Often, one of the most prominent struggles for people lacking social skills is starting a conversation, especially with people they are not familiar with.

Fleming (2013) details a helpful method for people who struggle with starting conversations. The ARE method can be used to initiate a conversation and gain an understanding of the person’s interests to facilitate a strong relationship.

• Anchor: Connect the conversation to your mutually shared reality (e.g., common interests) or the setting in which you encountered the individual.
• Reveal: Provide some personal context to help deepen the connection between you and the other person.
• Encourage: After giving them some context, provide the other person with positive reinforcement to encourage them to share.

This worksheet Starting a Conversation – The ARE Method guides participants through each step in the ARE process. It also provides examples of how the ARE method can be incorporated into a typical conversation and used as a workable strategy in social skills training activities.

A Guide to Small Talk: Conversation Starters and Replies  provides an outline of conversation ideas to help start any conversation, no matter the setting.

After developing the ability to start a conversation, being able to project assertiveness and understand one’s limits is essential in ensuring clear communication.

These worksheets on Different Ways to Say ‘No’ Politely and Using ‘I’ Statements in Conversation  facilitate assertive communication and give clients the confidence to set personal limits.

A lack of opportunity to learn coping strategies and difficulty with emotional regulation have been associated with anxiety and low problem-solving abilities (Anderson & Kazantzis, 2008).

An individual’s lack of ability to problem solve in social situations significantly affects their ability to come up with reasonable solutions to typical social problems, which in turn, causes them to avoid more difficult social situations.

Practicing social problem solving is a key component of social skills training. This worksheet on Social Problem Solving allows your clients to define the problems they are facing and rate the potential solutions from low to high efficacy.

Based on the rating, therapists can instruct clients to practice their social reasoning during sessions. Practicing these skills builds clients’ confidence and increases the likelihood that they will access these solutions under pressure.

Similarly, the Imagining Solutions to Social Problems worksheet implements a related process, but challenges participants to engage in a visualization activity. While engaging in visualization, participants have the opportunity to imagine what they would say or do, and reflect on what they have learned and why the solution they chose was best for that particular problem.

Supplementing modeling and practical activities with interactive audio-visual aids, such as podcasts and videos, is an essential practice in ensuring that patients seeking social skills training are getting multiple perspectives to develop their social intelligence.

Below, we have provided resources to help your clients with different social skills and situations.

An introvert’s guide to social freedom – Kaspars Breidaks

This TEDx talk focuses on providing guidelines for self-identified introverts. In this video, Breidaks frames introversion as an opportunity, rather than a weakness.

Based on his experiences moving from a small town to a big city and eventually starting improv comedy, he developed a workshop to help integrate principles of improvisation into social skills training.

His workshops focus on creating connections through eye contact and breaking through shyness by training the small talk muscle. Because of his experience, he recommends you say yes to yourself before saying yes to others. Breidaks theorizes that only by developing our awareness of our own true emotions and thoughts can we become more comfortable interacting with others.

This video is helpful if your patients need workable tips to improve their interactions with strangers and is an excellent complement to some of our worksheets on developing skills for small talk.

10 Ways to have a better conversation – Celeste Headlee

This TEDx talk is focused on tactics to have more effective conversations. In her TED talk, Headlee emphasizes the importance of honesty, clarity, and listening to others as well as yourself.

Headlee shares her ideas about how to talk and listen to others, specifically focusing on sustaining clear, coherent conversation and the importance of clear, direct communication.

She argues that technology has interfered with the development of interpersonal skills, stating that conversation is an art that is fundamentally underrated and should be emphasized more, especially among young children.

The main point Headlee tries to get across is to avoid multitasking and pontificating during conversation. Individuals who are struggling with active listening and keeping a conversation going would benefit from the tips she offers in this video, as she uses a lot of the same principles when interviewing her radio guests to ensure that she is getting the most out of their appearances.

She specifically emphasizes the importance of being continually present while talking and listening to someone, which is strongly emphasized in social skills training.

How Can I Say This – Beth Buelow

Each episode also provides techniques or approaches to help listeners become more confident when dealing with different social situations. The podcast also takes listener questions about dealing with social situations and issues.

If your clients are struggling with introducing themselves to new people, they may benefit from the episodes on talking to strangers and how to have difficult conversations.

Available on Spotify and Apple Podcasts .

Social Skills Coaching – Patrick King

King focuses on using emotional intelligence and understanding human interaction to help break down emotional barriers, improve listeners’ confidence, and equip people with the tools they need for success.

Although King’s expertise is centered on romantic relationships, this podcast provides strategies to improve one’s emotional awareness and engage in better communication.

People engaging in social skills training would benefit from the episode on social sensitivity, which examines the social dynamics of the brain. It also explains why our brains are programmed to respond more to specific traits (e.g., warmth, dominance) and why people with those traits are often elevated to higher positions within the social hierarchy.

Available on  Apple Podcasts .

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There are several resources available on our website to complement the social skills training that you are providing to your clients.

Our Emotional Intelligence Masterclass© trains helping professionals in methodology that helps increase their client’s emotional intelligence.

The client workbook has several exercises that practitioners can give their clients to develop an awareness of their emotions and, subsequently, understand how those emotions might contribute to interactions with others.

Our Positive Psychology Toolkit© provides over 400 exercises and tools, and the Social Network Investment exercise, included in the Toolkit, focuses on reflecting on a client’s current social network. By further looking into the amount of time and investment devoted to the members of their social network, clients can further identify who is supportive of their endeavors and who negatively affects experiences.

With this knowledge, relationships can be analyzed before devoting even more time and investment that might not facilitate positive emotions.

People who struggle with initiating conversation might also have trouble talking about their emotions. Our exercise on Asking for Support , also in the Toolkit, can provide assistance to someone having trouble communicating their emotions.

It also provides strategies to practice asking for help when needed. This exercise also gives you the opportunity to identify any personal barriers that are impending your ability to seek help from others.

You might be interested in this sister article, Social Skills Training for Kids , which provides top resources for teachers. To enhance your knowledge, our Social Skills Books for Adults & Kids  is a must-read selection of top books.

If you’re looking for more science-based ways to help others enhance their wellbeing, this signature collection contains 17 validated positive psychology tools for practitioners. Use them to help others flourish and thrive.

Improving social skills is an important skill to develop for anyone trying to facilitate professional and personal connections.

However, sometimes clients might not even realize they need targeted interventions to help with their social skills, and they might approach a therapist with other challenges around anxiety entering new situations.

For that reason, we hope this article provided valuable options for the development of social skills, with useful activities and social skills worksheets to be incorporated into your sessions.

We encourage you and your clients to explore these exercises together and engage in goal-setting tools to target areas that will benefit their daily lives, relationships, and communication.

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

• Anderson, G., & Kazantzis, N. (2008). Social problem-solving skills for adults with mild intellectual disability: A multiple case study. Behaviour Change , 25 (2), 97–108.
• Cognitive Development Learning Centre. (2019). Training eye contact in communication . Retrieved May 4, 2021, from https://cognitive.com.sg/training-eye-contact-in-communication/
• Fleming, C. (2013). It’s the way you say it: Becoming articulate, well-spoken and clear (2nd ed.). Berrett-Koehler.
• Social skills training. (n.d.). In  Encyclopedia of mental disorder. Retrieved May 4, 2021, from http://www.minddisorders.com/Py-Z/Social-skills-training.html

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What our readers think.

Hello, I am trying to open the link to the ARE-method but am unable to.

Please try to access the worksheet here .

If you experience further issues with accessing the link, please let me know!

Warm regards, Julia | Community Manager

Sounds so good for my young adult. Do you know of any in person sessions, workshops, which would benefit him being in person.

I would like to know what the best book to get for my husband for him to learn social skills conversations. Thank You

check out our article “ 12 Must-Read Social Skills Books for Adults & Kids “.

Hope this helps!

Kind regards, Julia | Community Manager

Are there any online classes for people suffering with anxiety, Aspergers and a lack of social skills? This is a great article, but there are no therapists who teach social skills. These are skills that come from parents. Like me, when you have no parent or friends to teach you, what do you do? Please make an online course. I would pay to watch a course and even buy materials.

Thank you for your thoughtful comment and interest in an online course addressing anxiety, Aspergers, and social skills. I understand how challenging it can be to find the right resources, especially when traditional sources of support may not be readily available.

While we don’t currently offer an online course, we are happy to recommend a helpful resource that cater to individuals experiencing similar difficulties: Psychology Today has a great directory you can use to find therapists in your local area. Usually, the therapists provide a summary in their profile with their areas of expertise and types of issues they are used to working with.

I hope this helps.

Hello, I just found out about this website today and this is the exact type of service I need. I unfortunately cannot find any one like this that is near me or accept my insurance. And I need this fast since my quality of life is so bad, I have severe social anxiety, and never had friends or a relationship.

Hi there a lot of the links don’t work in this article? How can I access the resources?

Thanks for your question! We are working on updating all the broken links in our articles, as they can be outdated. Which specific resource are you looking for?

Maybe I can help 🙂

Kind regards, -Caroline | Community Manager

Living socially isolated, getting told I have autism ad the age of 33, I found out that I have a lot to learn about being social with people. Now knowing what my “ problem” is also gave me the drive to improve my people skills. Fearing I willing never fully understand feelings ( not even my own) all help is welcome. And this was a very helpful article. Living in a world with tips and tricks to look normal will never be easy. But you sure help me .. thank you..

AMAZING work.. .as always. Thank you !

Thank you Gabriella social skills have been a real issue for me for my whole life. There are so many helpful avenues to explore thanks this article.

Steven Cronson My brothers didn’t consider me an Aspie and made a pact to ignore me , block me I hadn’t even learned many social skills my brother a psychiatrist tried by giving me ptsd and gad a Divorce to try to get me to end my life. My wife proudly fought back and figured out how better to understand me. And I fought the awful had medicine Lexapro that I consider the devil in a pill that made me flat and losing my superpower focusing ability. I hope a producer latched on to my fascinating story of greed, over good, attack on my very life and a brother doctor that should never been one. My dad a psychiatrist made me a DDS to be respected and listened to but not even work and married off in a fake but better life. They accused me an Aspie blind to empathy. B

I’m sorry to read about your challenges with your family. It’s good that you have what sounds like a supportive ally in your wife. And indeed, medications don’t work for everyone — or it may be the case that a different medication may suit you better. Definitely raise these concerns with a trusted psychiatrist if you feel medication could help you.

As you note, it’s a harmful myth that those on the autism spectrum don’t feel empathy. And this myth unfairly stigmatises members of this community. I’m sorry to read about these accusations from your family.

On another note, if you’d like to work on your social skills, consider reaching out to support groups for those with Aspergers in your area, or seeking the support of a therapist with expertise in this area. Psychology Today has a great directory you can use to find therapists in your local area. Usually, the therapists provide a summary in their profile with their areas of expertise and types of issues they are used to working with.

I hope this helps, and I wish you all the best.

– Nicole | Community manager

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