GoodTherapy Resources and Guides

The ultimate guide to finding a therapist

GoodTherapy has worked collaboratively with top experts to create the ultimate guide to choosing the right therapist.

This worksheet starts by explaining different types of therapy and guides users through various exercises designed to help people seeking therapy understand how to find the right therapist and prepare for their first session.

Download the FREE Guide to Finding a Therapist

Anxiety can mean nervousness, worry, or self-doubt. Sometimes, the cause of anxiety is easy to spot, while other times it may not be. Everyone feels some level of anxiety once in a while. But overwhelming, recurring, or “out of nowhere” dread can deeply impact people. Below are free resources and worksheets for anxiety.

Anxiety Coping Skills


Decatastrophizing is a cognitive behavioral therapy (CBT) technique that involves questioning your thoughts and beliefs about a situation. By learning to accurately assess situations and consciously reframing negative thoughts, individuals can alleviate some of the pressures associated with this cognitive distortion.

Download a FREE Decatastrophizing Worksheet

Cognitive Distortions

When we feel anxious or overwhelmed, we tend to have negative thoughts that feed into our feelings. Catastrophizing can be an incredibly detrimental cognitive distortion that can negatively impact a person’s mental well-being. When someone is catastrophizing, they are essentially convinced that the worst possible outcome is not only possible but also probable.

This type of thinking can lead to a significant amount of stress, anxiety, and fear as they continuously focus on the negative. It’s important to recognize that catastrophizing can be a vicious cycle that feeds into itself, making it increasingly difficult to break free.

Download a FREE Cognitive Distortions Worksheet

Exposure Therapy

Exposure Tracking Homework

Living with anxiety and fear can be emotionally exhausting and restrict us from experiencing the world around us. However, it is encouraging to know that there is a process that can help uslearn to live a more fulfilling and satisfying life by conquering our fears and anxieties.

Exposure tracking is a methodical way to face our fears. It is a gradual approach that allows us to develop resilience and confront our fears systematically. Through documenting our experiences and tracking our progress, we can get a better understanding of our triggers and work on reducing our anxiety and overwhelm. By facing our fears, we can start to chip away at the hold they have on us and rediscover the joys of everyday life.

With patience and perseverance, our exposure therapy tracking worksheet can be a powerful tool for managing anxiety and leading a more fulfilling life.

Download a FREE Exposure Tracking Log

Exploring your Worries

Exploring Worries Homework

Anxiety usually causes individuals to think the worst outcome is destined to happen. This can make it hard to think objectively or problem-solve effectively.

When experiencing such thoughts, it’s essential to take a step back, breathe deeply, and try to evaluate the situation objectively. When you are anxious about something, try and think about the


most likely scenario. Intentionally focus your thoughts on what is most likely to happen, not everything that could happen.

Our anxiety worksheet can help you gain perspective and focus on the most likely outcomes. By taking control of one’s thoughts, it’s possible to reduce the impact of anxiety and maintain a healthy and balanced mindset.

Download a FREE Worksheet on Exploring Your Worries

What Could vs What Will Happen

R.A.I.N Mindfulness

Mindfulness is a state of nonjudgmental awareness of what’s happening in the present moment, including awareness of one’s own thoughts, feelings, and senses. RAIN is a mindfulness practice that will help you focus on the present and cope with uncomfortable thoughts and emotions.

RAIN Mindfulness Guide

Practicing Gratitude

Whether you’re struggling with depression or just feeling down, practicing gratitude can be a powerful tool to help manage your feelings and improve happiness and wellbeing.

Intentionally recognizing and appreciating the good things in our lives helps us access positive emotions such as joy, love, contentment, compassion, and hope. It also helps us appreciate what we have in life despite our struggles.

A consistent practice of expressing gratitude can also lead to building self-esteem, improving relationships, enhancing empathy and compassion, reducing stress, and even improving physical health.

Download a FREE Guide to Practicing Gratitude

Download FREE Gratitude Exercises

How to Challenge Negative Thinking

Anxiety and depression can be debilitating mental health issues. Often, these issues arise from irrational negative thoughts and beliefs that are not rooted in reality. It can be difficult to combat negative thoughts and beliefs on our own.

Fortunately, there are ways to challenge these negative thoughts and beliefs so that we can ultimately change them for the better.  Getting the habit of challenging and exploring negative thinking is an effective way of both identifying and ultimately changing them.

Download a FREE Worksheet on How to Challenge Negative Thinking

Download a FREE Worksheet on Challenging Negative Thoughts

Coping Skills for Depression

Developing positive coping skills are an invaluable way to reduce the symptoms of depression. They can be used in the moment, when you’re feeling overwhelmed, or they can be incorporated into your daily life.

Our worksheet is designed to introduce four coping techniques that have been proven to help relieve depression-related symptoms:

  • behavioral activation
  • social support
  • gratitude journaling
  • practicing mindfulness

While no two people experience depression in exactly the same way or require the same coping strategies, our worksheet provides a starting place where individuals can explore which coping skills work best for them.

Download a FREE Guide for Depression Coping Skills

Download a FREE Worksheet on Coping Skills for Depression

How to Support Someone with Depression

Supporting people with depression can be a challenge.

Depression is often perceived as an individual’s personal struggle, but its ripples can have a profound impact on the lives of those close to them. Family and friends frequently find themselves lost and emotionally strained as they try to cope with their loved one’s struggles.

When supporting someone battling depression, it is equally important that the mental and emotional needs of the caregiver are also met. Fortunately, there are practical and meaningful ways can provide support while also taking care of yourself.

Our worksheet offers practical and meaningful strategies that can make a difference for both the person battling depression and those surrounding them. Understanding the proper ways to support a person struggling with depression can greatly enhance the support network’s ability to help their loved one through this difficult journey.

Download a FREE Worksheet on How to Support Someone with Depression

Automatic Thought Record

The power of our thoughts extends far beyond just shaping our perception of reality; they can control how we feel about ourselves and the world around us. Many times, these thoughts occur automatically, slipping into our consciousness without us even realizing their presence.

These automatic thoughts left unexamined, can greatly impact our emotional well-being, often in detrimental ways. This is especially true when they’re irrational and harmful, as is the case with mental illnesses like depression.

Through consistent practice, individuals can develop a greater awareness of their own thought patterns, allowing them to cultivate a healthier, more positive mindset that directly influences their overall emotional well-being.

Our worksheet provides individuals with exercises designed to help identify negative automatic thoughts and replace them with more rational ones.

Download a FREE Worksheet on Automatic Thought Record

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