problem solving therapy worksheets

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Therapeutic Problem Solving Worksheet

Download this free therapy worksheet pdf to help your clients effectively break down and tackle complex problems.

In life, we often encounter problems that can impact us emotionally, physically, socially, financially, and more. Human beings are naturally equipped to solve problems, yet some issues can feel insurmountable, leading to feelings of helplessness or despair and impairing attempts to solve the problem.

Distinguishing between what problems can be practically solved and those that require a change in perception is an essential step in effective problem resolution.

The Problem Solving Worksheet is designed to assist in focusing on a particular problem, breaking it down into manageable parts, identifying any ‘learned helplessness’ that’s blocking progress, and applying structured problem-solving techniques. Addressing each problem as a separate entity can lead to effective solutions and sometimes even helps in resolving other, seemingly unrelated issues.

You and your client will work through such key questions as:

• What problem are you focusing on? Clarify the main issue to be tackled.
• How does this problem impact various aspects of your life? Motivate the search for solutions through understanding the full scope of the problem’s impact.
• Is this problem best addressed through practical solutions or a change in perspective? Determine the approach to take, either direct action or cognitive reframing.

Facilitate therapist and client collaboration through:

• Enhanced understanding of the problem: Help your client map out the problem in detail and develop effective strategies.
• Identification of emotional and practical triggers: Pave the way for targeted interventions by discussing and documenting triggers to understand the origins of the problem.
• Development of a customized action plan: Work together to create a realistic and practical plan tailored to the client’s unique circumstances and resources.

The Problem Solving Worksheet is more than just a tool; it’s a roadmap for empowerment. By systematically breaking down problems and considering both practical and cognitive strategies, you guide your clients toward significant personal growth and problem resolution. An editable version of this worksheet is free to members of Uncommon Practitioners’ TV .

Download Therapeutic Problem Solving Worksheet

Use this printable PDF worksheet as a tool to help your client in focusing on a particular problem, breaking it down into manageable parts, identifying any 'learned helplessness' that's blocking progress, and applying structured problem-solving techniques.

About Mark Tyrrell

Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses .

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What Is Problem-Solving Therapy?

Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

Daniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania.

Verywell / Madelyn Goodnight

Problem-Solving Therapy Techniques

How effective is problem-solving therapy, things to consider, how to get started.

Problem-solving therapy is a brief intervention that provides people with the tools they need to identify and solve problems that arise from big and small life stressors. It aims to improve your overall quality of life and reduce the negative impact of psychological and physical illness.

Problem-solving therapy can be used to treat depression , among other conditions. It can be administered by a doctor or mental health professional and may be combined with other treatment approaches.

At a Glance

Problem-solving therapy is a short-term treatment used to help people who are experiencing depression, stress, PTSD, self-harm, suicidal ideation, and other mental health problems develop the tools they need to deal with challenges. This approach teaches people to identify problems, generate solutions, and implement those solutions. Let's take a closer look at how problem-solving therapy can help people be more resilient and adaptive in the face of stress.

Problem-solving therapy is based on a model that takes into account the importance of real-life problem-solving. In other words, the key to managing the impact of stressful life events is to know how to address issues as they arise. Problem-solving therapy is very practical in its approach and is only concerned with the present, rather than delving into your past.

This form of therapy can take place one-on-one or in a group format and may be offered in person or online via telehealth . Sessions can be anywhere from 30 minutes to two hours long. 

Key Components

There are two major components that make up the problem-solving therapy framework:

• Applying a positive problem-solving orientation to your life
• Using problem-solving skills

A positive problem-solving orientation means viewing things in an optimistic light, embracing self-efficacy , and accepting the idea that problems are a normal part of life. Problem-solving skills are behaviors that you can rely on to help you navigate conflict, even during times of stress. This includes skills like:

• Knowing how to identify a problem
• Defining the problem in a helpful way
• Trying to understand the problem more deeply
• Setting goals related to the problem
• Generating alternative, creative solutions to the problem
• Choosing the best course of action
• Implementing the choice you have made
• Evaluating the outcome to determine next steps

Problem-solving therapy is all about training you to become adaptive in your life so that you will start to see problems as challenges to be solved instead of insurmountable obstacles. It also means that you will recognize the action that is required to engage in effective problem-solving techniques.

Planful Problem-Solving

One problem-solving technique, called planful problem-solving, involves following a series of steps to fix issues in a healthy, constructive way:

• Problem definition and formulation : This step involves identifying the real-life problem that needs to be solved and formulating it in a way that allows you to generate potential solutions.
• Generation of alternative solutions : This stage involves coming up with various potential solutions to the problem at hand. The goal in this step is to brainstorm options to creatively address the life stressor in ways that you may not have previously considered.
• Decision-making strategies : This stage involves discussing different strategies for making decisions as well as identifying obstacles that may get in the way of solving the problem at hand.
• Solution implementation and verification : This stage involves implementing a chosen solution and then verifying whether it was effective in addressing the problem.

Other Techniques

Other techniques your therapist may go over include:

• Problem-solving multitasking , which helps you learn to think clearly and solve problems effectively even during times of stress
• Stop, slow down, think, and act (SSTA) , which is meant to encourage you to become more emotionally mindful when faced with conflict
• Healthy thinking and imagery , which teaches you how to embrace more positive self-talk while problem-solving

What Problem-Solving Therapy Can Help With

Problem-solving therapy addresses life stress issues and focuses on helping you find solutions to concrete issues. This approach can be applied to problems associated with various psychological and physiological symptoms.

Mental Health Issues

Problem-solving therapy may help address mental health issues, like:

• Chronic stress due to accumulating minor issues
• Complications associated with traumatic brain injury (TBI)
• Emotional distress
• Post-traumatic stress disorder (PTSD)
• Problems associated with a chronic disease like cancer, heart disease, or diabetes
• Self-harm and feelings of hopelessness
• Substance use
• Suicidal ideation

Specific Life Challenges

This form of therapy is also helpful for dealing with specific life problems, such as:

• Death of a loved one
• Dissatisfaction at work
• Everyday life stressors
• Family problems
• Financial difficulties
• Relationship conflicts

Your doctor or mental healthcare professional will be able to advise whether problem-solving therapy could be helpful for your particular issue. In general, if you are struggling with specific, concrete problems that you are having trouble finding solutions for, problem-solving therapy could be helpful for you.

Benefits of Problem-Solving Therapy

The skills learned in problem-solving therapy can be helpful for managing all areas of your life. These can include:

• Being able to identify which stressors trigger your negative emotions (e.g., sadness, anger)
• Confidence that you can handle problems that you face
• Having a systematic approach on how to deal with life's problems
• Having a toolbox of strategies to solve the issues you face
• Increased confidence to find creative solutions
• Knowing how to identify which barriers will impede your progress
• Knowing how to manage emotions when they arise
• Reduced avoidance and increased action-taking
• The ability to accept life problems that can't be solved
• The ability to make effective decisions
• The development of patience (realizing that not all problems have a "quick fix")

Problem-solving therapy can help people feel more empowered to deal with the problems they face in their lives. Rather than feeling overwhelmed when stressors begin to take a toll, this therapy introduces new coping skills that can boost self-efficacy and resilience .

Other Types of Therapy

Other similar types of therapy include cognitive-behavioral therapy (CBT) and solution-focused brief therapy (SFBT) . While these therapies work to change thinking and behaviors, they work a bit differently. Both CBT and SFBT are less structured than problem-solving therapy and may focus on broader issues. CBT focuses on identifying and changing maladaptive thoughts, and SFBT works to help people look for solutions and build self-efficacy based on strengths.

This form of therapy was initially developed to help people combat stress through effective problem-solving, and it was later adapted to address clinical depression specifically. Today, much of the research on problem-solving therapy deals with its effectiveness in treating depression.

Problem-solving therapy has been shown to help depression in: 

• Older adults
• People coping with serious illnesses like cancer

Problem-solving therapy also appears to be effective as a brief treatment for depression, offering benefits in as little as six to eight sessions with a therapist or another healthcare professional. This may make it a good option for someone unable to commit to a lengthier treatment for depression.

Problem-solving therapy is not a good fit for everyone. It may not be effective at addressing issues that don't have clear solutions, like seeking meaning or purpose in life. Problem-solving therapy is also intended to treat specific problems, not general habits or thought patterns .

In general, it's also important to remember that problem-solving therapy is not a primary treatment for mental disorders. If you are living with the symptoms of a serious mental illness such as bipolar disorder or schizophrenia , you may need additional treatment with evidence-based approaches for your particular concern.

Problem-solving therapy is best aimed at someone who has a mental or physical issue that is being treated separately, but who also has life issues that go along with that problem that has yet to be addressed.

For example, it could help if you can't clean your house or pay your bills because of your depression, or if a cancer diagnosis is interfering with your quality of life.

Your doctor may be able to recommend therapists in your area who utilize this approach, or they may offer it themselves as part of their practice. You can also search for a problem-solving therapist with help from the American Psychological Association’s (APA) Society of Clinical Psychology .

If receiving problem-solving therapy from a doctor or mental healthcare professional is not an option for you, you could also consider implementing it as a self-help strategy using a workbook designed to help you learn problem-solving skills on your own.

During your first session, your therapist may spend some time explaining their process and approach. They may ask you to identify the problem you’re currently facing, and they’ll likely discuss your goals for therapy .

Keep In Mind

Problem-solving therapy may be a short-term intervention that's focused on solving a specific issue in your life. If you need further help with something more pervasive, it can also become a longer-term treatment option.

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.

Shang P, Cao X, You S, Feng X, Li N, Jia Y. Problem-solving therapy for major depressive disorders in older adults: an updated systematic review and meta-analysis of randomized controlled trials .  Aging Clin Exp Res . 2021;33(6):1465-1475. doi:10.1007/s40520-020-01672-3

Cuijpers P, Wit L de, Kleiboer A, Karyotaki E, Ebert DD. Problem-solving therapy for adult depression: An updated meta-analysis . Eur Psychiatry . 2018;48(1):27-37. doi:10.1016/j.eurpsy.2017.11.006

Nezu AM, Nezu CM, D'Zurilla TJ. Problem-Solving Therapy: A Treatment Manual . New York; 2013. doi:10.1891/9780826109415.0001

Owens D, Wright-Hughes A, Graham L, et al. Problem-solving therapy rather than treatment as usual for adults after self-harm: a pragmatic, feasibility, randomised controlled trial (the MIDSHIPS trial) .  Pilot Feasibility Stud . 2020;6:119. doi:10.1186/s40814-020-00668-0

Sorsdahl K, Stein DJ, Corrigall J, et al. The efficacy of a blended motivational interviewing and problem solving therapy intervention to reduce substance use among patients presenting for emergency services in South Africa: A randomized controlled trial . Subst Abuse Treat Prev Policy . 2015;10(1):46. doi:doi.org/10.1186/s13011-015-0042-1

Margolis SA, Osborne P, Gonzalez JS. Problem solving . In: Gellman MD, ed. Encyclopedia of Behavioral Medicine . Springer International Publishing; 2020:1745-1747. doi:10.1007/978-3-030-39903-0_208

Kirkham JG, Choi N, Seitz DP. Meta-analysis of problem solving therapy for the treatment of major depressive disorder in older adults . Int J Geriatr Psychiatry . 2016;31(5):526-535. doi:10.1002/gps.4358

Garand L, Rinaldo DE, Alberth MM, et al. Effects of problem solving therapy on mental health outcomes in family caregivers of persons with a new diagnosis of mild cognitive impairment or early dementia: A randomized controlled trial . Am J Geriatr Psychiatry . 2014;22(8):771-781. doi:10.1016/j.jagp.2013.07.007

Noyes K, Zapf AL, Depner RM, et al. Problem-solving skills training in adult cancer survivors: Bright IDEAS-AC pilot study .  Cancer Treat Res Commun . 2022;31:100552. doi:10.1016/j.ctarc.2022.100552

Albert SM, King J, Anderson S, et al. Depression agency-based collaborative: effect of problem-solving therapy on risk of common mental disorders in older adults with home care needs . The American Journal of Geriatric Psychiatry . 2019;27(6):619-624. doi:10.1016/j.jagp.2019.01.002

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

CBT Worksheets, Handouts, And Skills-Development Audio: Therapy Resources for Mental Health Professionals

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Resource type

Therapy tool.

Self-Sacrifice

Information handouts.

Grounding Techniques Menu

Cognitive Distortions – Unhelpful Thinking Styles (Extended)

Unrelenting Standards

Fight Or Flight Response

Scaling - Beliefs About Yourself

Cognitive Distortions – Unhelpful Thinking Styles (Common)

Window Of Tolerance

Assertive Communication

[Free] Understanding Post-Traumatic Stress Disorder (PTSD)

Therapy Blueprint (Universal)

Vulnerability To Harm

Embracing Uncertainty

Thought Record (Evidence For And Against)

Grounding Techniques

Vicious Cycle - Responses And Consequences

Unhelpful Thinking Styles (Archived)

Valued Domains

Before I Blame Myself And Feel Guilty

Audio Collection: Psychology Tools For Developing Self-Compassion

Obsessive Compulsive Disorder (OCD) Formulation

Intolerance Of Uncertainty

Responses To Threat: Freeze, Appease, Flight, Fight

Activity Menu

CBT Model – Maintaining Processes – Past And Present

Assertive Responses

Low Self-Esteem Formulation

Unmet Emotional Needs

Worry Flowchart

Using Behavioral Activation To Overcome Depression

Theory A / Theory B

Motivational Systems (Emotional Regulation Systems)

Emotions Motivate Actions

Prompts For Challenging Your Negative Thinking

Exploring Valued Domains

Social Anxiety Formulation

What Is Cognitive Behavioral Therapy (CBT)?

Post-Traumatic Stress Disorder (PTSD) Formulation

Cross Sectional Formulation

What Are Schemas?

Thought Distortion Monitoring Record

How Trauma Can Affect You (CYP)

[Free Guide] An Introduction To Values

Behavioral Activation Activity Diary

Audio Collection: Psychology Tools For Relaxation

Anxiety - Self-Monitoring Record

Behavioral Experiment (Portrait Format)

Abandonment

Mastery Of Your Anxiety And Worry (Second Edition): Workbook

Treatments that work™.

Examining Your Negative Thoughts

Progressive Muscle Relaxation

Fair Fighting Rules For Resolving Conflict

CBT Model – Maintaining Processes

Evaluating Unhelpful Automatic Thoughts

Behavioral Experiment

Understanding Generalized Anxiety And Worry

Coping Styles And Responses (Schema Therapy)

Relaxed Breathing

Worry Postponement

Exposure And Response Prevention

What Keeps Generalized Anxiety And Worry Going?

Decatastrophizing

Social Isolation

Subjugation

What Is Rumination?

CBT Model – Here And Now

Cognitive Behavioral Model Of Low Self-Esteem (Fennell, 1997)

Compassionate Thought Challenging Record

Friendly Formulation

What Keeps Obsessive Compulsive Disorder (OCD) Going?

What Keeps Depression Going?

Intrusive Thoughts Images And Impulses

Uncovering Your Deeper Beliefs

Values: Connecting To What Matters

Fear Ladder

Panic Formulation

Types Of Dissociation

Insufficient Self-Control

Understanding Obsessive Compulsive Disorder (OCD)

Vicious Cycle - Costs And Benefits

How Breathing Affects Feelings

Guidelines For Better Sleep

Emotional Deprivation

Choosing Your Values

Understanding Low Self-Esteem

Simple Thought Record

Reactions To Trauma

How Your Past Affects Your Present (CBT)

What Is Worry?

Habituation

Audio Collection: Psychology Tools For Mindfulness

How Your Past Affects Your Present (Schema Therapy)

Longitudinal Formulation 2

Understanding Depression

Safety Plan

Checklist For Better Sleep

What is psychology tools.

Psychology Tools develops and publishes evidence-based psychotherapy resources and tools for mental health professionals. Our online library gives you access to everything you need to deliver more effective therapy and support your practice. With a wide range of topics and resource types covered, you can feel confident knowing you’ll always have a range of accessible and effective materials to support your clients, whatever challenges they are facing, whatever stage you are at, and however you work.

Choose from assessment and case formulations to psychoeducation, interventions and skills development, CBT worksheets, exercises, and much more. Our resources include detailed therapist guidance, references and instructions, so they are equally suitable for those with less experience but who want to expand their practice. Each resource explains how to work with the material most effectively, and how to use it with clients.

Are these resources suitable for you?

Psychology Tools is used by thousands of professionals all over the world as a key part of their practice and preparation, and our resources are designed to be used with clients who experience psychological difficulties or distress. Professionals who use our resources include:

• Clinical, Counseling, and Practitioner Psychologists
• Family Doctors / General Practitioners
• Licensed Clinical Social Workers
• Mental Health Nurses
• Psychiatrists
• Psychological Wellbeing Practitioners
• Psychotherapists
• Therapists (CBT Therapists, ACT Therapists, DBT Therapists)

Psychology Tools resources are perfect for individuals, teams and students, whatever their preferred modality, or career stage.

What kinds of resources are available at Psychology Tools?

Psychology Tools offers a range of relatable, engaging, and evidence-based resources to ensure that your clients get the most out of therapy or counseling. Each resource has been carefully designed with accessibility in mind and is informed by best practice guidelines and the latest scientific research.

Therapeutic exercises are used in many evidence-based psychotherapies including cognitive behavioral therapy, rational emotive behavior therapy, compassion-focused therapy, schema therapy, emotion-focused therapy, systemic family-based therapies, and several others.

Therapists and counselors benefit from incorporating exercises into their work. They can be used to:

• Introduce and explain key concepts.
• Collect information about clients’ difficulties.
• Bring therapeutic ideas to life.
• Keep therapy active and engaging.
• Alleviate distress and/or reduce problematic symptoms.
• Practice new skills and coping strategies.
• Develop new insights and self-awareness.
• Give clients a sense of accomplishment and progress.

Psychology Tools offers a variety of exercises that you can use with your clients as a part of therapy or counseling. These interventions can be incorporated into your sessions, assigned as homework tasks, or used stand-alone interventions. Many of our exercises are either evidence-based (meaning they have been shown to effectively treat certain difficulties) or evidence-derived (meaning they form part of a treatment program that has been shown to effectively treat certain difficulties).

The exercises available at Psychology Tools have a variety of applications. You can use them to:

• Develop case conceptualizations , formulations, and treatment plans.
• Address specific difficulties, such as worry, insomnia, and self-focused attention.
• Introduce clients to new skills, such as grounding , problem-solving, relaxation, and assertiveness .
• Support key interventions, such as exposure and response prevention, safety planning with high-risk clients, and perspective-taking.
• Plan treatments and prepare for supervision.

Psychology Tools exercises have been developed with practicality and convenience in mind. Most exercises include simple step-by-step instructions so that clients can use them independently or with the support of their therapist or counselor. In addition, therapist guidance is available for each exercise, which includes a detailed description of the task, relevant background information, an overview of its aims and potential uses in therapy, and simple instructions for its delivery. A comprehensive list of references is also provided so that you can access key studies and further your understanding of each exercise’s applications in psychotherapy.

Did you know that 40 – 80% of medical information is immediately forgotten by patients (Kessels, 2003)? The same is probably true of therapy and counseling, so clients will almost always benefit from having access to additional written information.

Psychology Tools information handouts provide clear, concise, and reliable information, which will empower your clients to take an active role in their treatment. Learning about their mental health, helpful strategies and techniques, and other psychoeducation topics helps clients better understand and overcome their difficulties. Moreover, clients who understand the process and content of therapy are more likely to invest in the process and commit to making positive changes.

Psychology Tools information handouts can help your clients:

• Understand their difficulties and what keeps them going.
• Learn what therapy is and how it works.
• Understand what they are doing in therapy and why.
• Remember and build upon what has been discussed during sessions.
• Create a personalized collection of resources that can used between appointments.

Our illustrated information handouts cover a wide variety topics. Each has been informed by scientific evidence, best practice guidelines, and expert opinion, ensuring they are both credible and consistent with evidence-based therapies. Topics featured among these resources include:

• ‘ What is… ’ handouts. These one-page resources provide a concise summary of common mental health problems (e.g., anxiety , depression , low self-esteem ), key therapeutic approaches (such as cognitive behavioral therapy, eye movement desensitisation and reprocessing , and compassion-focused therapy), and psychological mechanisms which maintain the problem (such as worry and rumination ).
• ‘ What keeps it going… ’ handouts. These handouts explain the key mechanisms that maintain difficulties such as burnout, panic disorder, PTSD, and perfectionism. You can use them to inform your case conceptualization or as a roadmap in therapy.
• ‘ Recognizing… ’ handouts. These guides can help you identify and assess specific disorders.
• Simple explanations of key psychological concepts, such as safety behaviors , psychological flexibility, thought suppression, and unhelpful thinking styles .
• Overviews of important psychological theories, such as operant conditioning and exposure.

Each information handout comes with guidance written specifically for therapists and counselors. It provides suggestions for introducing psychoeducation topics, facilitating helpful discussions related to the handout, and ensuring the content is relevant to your clients.

Worksheets are a core ingredient of many evidence-based therapies such as CBT. Our worksheets take many forms (e.g., diaries, diagrams, activity planners, records, and questionnaires) and can be used throughout the course of therapy.

How you incorporate worksheets into therapy or counselling depends on each client’s difficulties, goals, and stage of recovery. You can use them to:

• Assess and monitor clients’ difficulties.
• Inform treatment plans and guide decision-making.
• Teach clients new skills such as ‘self-monitoring’ or ‘thought challenging’.
• Ensure that clients apply their learning in the real world.
• Track their progress over time.
• Help clients to take an active role in their recovery.

Clients also benefit from using worksheets. These tools can help them:

• Become more aware of their difficulties.
• Identify when, how, and why these problems occur.
• Practice using new skills and techniques.
• Express and explore difficult feelings.
• Process difficult events.
• Consolidate and integrate insights from therapy.
• Support their self-reflection.
• Feel empowered and build self-efficacy.

Psychology Tools offers a wide variety of worksheets. They include general forms that are widely applicable, disorder-specific worksheets, and logs that are used in specific therapies such as CBT , schema therapy, and compassion-focused therapy . These resources are typically available in editable or fillable formats, so that they can be tailored to your client’s needs and used in a flexible manner.

Guides & self-help

People want clear guidance on mental health, whether for themselves or a loved one.

Our ‘ Understanding… ’ series is designed to introduce common mental health difficulties such as depression, PTSD, or social anxiety. Each of these guides uses a clear and accessible structure so that readers can understand them without any prior therapy knowledge. Topics addressed in each guide include:

• What the problem is.
• How it arises.
• Where it might come from.
• What keeps it going.
• How the problem can be treated.

Other guides address important topics such as trauma and dissociation, or the effects of perfectionism. They usually contain a mixture of psychoeducation, practical exercises and skills development. They promote knowledge, optimism, and positive action related to these difficulties, and have been informed by current research and evidence-based treatments, ensuring they are consistent with best practices.

Therapists can use Psychology Tools guides in several ways:

• As a screening tool. Clients can read the guide to see if the difficulty or topic is relevant to them.
• As psychoeducation. Each guide provides essential information related to the difficulty or topic so that client can develop a better understanding of it.
• As self-help. Each guide describes key skills and techniques that can be used to overcome the difficulty.

Each guide contains informative illustrations, practical examples, and simple instructions so that clients can easily relate to the content and apply it to their difficulties.

Therapy audio

Audio exercises are a particularly convenient and engaging way help your clients and can add variety to your therapeutic toolkit. Psychology Tools audio resources can help your clients:

• Augment and consolidate their learning in therapy.
• Practice new techniques.
• Integrate skills and practices into their daily lives.
• Access additional support when they need it.
• Create a sense a continuity between your meetings.

A variety of audio resources are available at Psychology Tools. Each one has been developed and recorded by highly experienced clinical psychologists and can be easily integrated into your therapeutic practice. Audio collections include:

• Psychology Tools for Developing Self-Compassion
• Psychology Tools for Relaxation
• Psychology Tools for Mindfulness
• Psychology Tools for Overcoming PTSD

Many of these audio resources are widely applicable (e.g., mindfulness-based tools), although problem-specific resources are also available (e.g., tools for overcoming PTSD). You can use these tools:

• During your therapy sessions.
• As a homework task for clients to complete.
• As a stand-alone intervention or ongoing part of therapy.

Authored by leading psychologists including David Barlow, Michelle Craske, and Edna Foa,  Treatments That Work™  is a series of workbooks based on the principles of cognitive behavioral therapy (CBT). Each pair of books in the series – therapist guide and workbook – contains step by step procedures for delivering evidence-based psychological interventions. Clinical illustrations and worksheets are provided throughout.

You can use these workbooks:

• To plan treatment for a range of specific difficulties including depression, obsessive compulsive disorder (OCD), social anxiety, and substance use.
• As a self-help intervention that you guide the client through during sessions.
• As a supplement to therapy, which clients work through independently.
• To consolidate the content of your sessions.
• As an ongoing intervention at the end of treatment (e.g., for difficulties that haven’t been fully addressed).

Each book is available to download chapter-by-chapter, and Psychology Tools members with a currently active subscription to our ‘Complete’ plan are licensed to share copies with their clients.

Archived resources

We work hard to keep all resources up to date, so we regularly review and update our library. However, we understand that you might get used to a certain version of a resource as part of your workflow. Instead of removing older versions, we keep some in our archive so that you can still access them if you want to. We also clearly explain if an improved version is available, so you can choose which you prefer.

Series and ranges

As well as many topic-specific resources, we also publish a variety of ranges and series.    

• The ‘What is…’ series. These one-page resources cover a range of common mental health problems. In client friendly language they provide a concise summary of the problem, what it can feel like, what maintains it and an overview of key evidence-based therapeutic approaches (e.g., CBT, EMDR, and compassion-focused therapy) to treatment.
• The ‘What keeps it going…’ series . These are one-page diagrams that explain what tends to maintain common mental health conditions such as burnout, panic disorder, PTSD, and perfectionism. You can use them to inform your case conceptualization or as a roadmap in therapy. They provide a quick and easy way for clients to understand why their disorder persists and how it might be interrupted.
• The ‘Recognizing…’ series can help you identify and assess specific disorders.
• The ‘Understanding…’ series is a collection of psychoeducation guides for common mental health conditions. Friendly and explanatory, they are comprehensive sources of information for your clients. Concepts are explained in an easily digestible way with plenty of case examples and diagrams. Each guide covers symptoms, treatments and some key maintenance factors .
• The ‘Guide to…’ resources give clients a deep dive into a condition or treatment approach. They cover a mixture of information, psychoeducation, practical exercises and skills development to help clients learn to manage their condition. Each of these guides offers psychoeducation about the topic alongside a range of practical exercises with clear instructions to help clients identify, monitor, and address their symptoms.
• The ‘ Self-monitoring’ collection provides problem-specific records designed to help you and your clients get the most from this essential but often overlooked technique. Covering a broad range of conditions, these worksheets allow you to give clients a tool that is targeted to their experience, with relevant language and prompts.

Multilingual library of translations

Did you know that Psychology Tools has the largest online, searchable library of multilingual therapy resources? We aim to make our resources accessible to everyone. With over 3500 resources across 70 languages, you can give clients resources in their native language, enabling a deeper understanding and engagement with the treatment process. Translations are carried out by specially selected professional translators with experience of psychology, and our pool of volunteer mental health professionals. We also make sure that the resource design is the same for each translated resource so that you can be confident you know what section you are looking at, even if you don’t speak the language.

Simply find the resource you want to use, then explore which languages that resource is available in, or you can see all the resources available in a particular language by using our search filters.  

What formats are the resources available in, and how can I use them?

People work in different ways. Our formats are designed to reflect that, so you can choose the style that suits how you and your client want to work. Psychology Tools resources are perfectly formatted to work whether you practice face to face, remotely, or use a blended approach.

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E9: Problem Solving

Virtual Coach

Work step-by-step through the Emotion Regulation exercise with the virtual coach.

Introduction

In the previous exercises from Emotion Regulation , we worked on recognizing certain situations that are triggering and causing us to feel overwhelming emotions. This is helpful because once we know that certain situation can be potentially problematic for us, then we can also work on doing something before the situation happens again - a type of preparation. This is exactly what we are going to be working on in this exercise. Getting prepared beforehand can give us a sense of control over the triggering situation that is about to happen. We will go through four steps that are going to help you solve the problematic situation before it happens.

Instructions

Step one: behavior analysis.

Take your time and try to remember what usually causes you to feel ineffectively overwhelmed. Is it an event with your family, a work situation, your kids or your friends? Next, write down the emotion that you are usually experiencing. Maybe you feel intensively angry, rejected or abandoned, or depressed and anxious. Try to remember how the situation usually takes place and what your ongoing fleeting feelings and thoughts are while the situation is happening.

Example : Event : My husband criticizes my looks. He makes a subtle comment that I should lose weight and that I should dress differently. Main emotion : Anger Other emotions and thoughts during the event : At first, I low-key agree with him and I think how fat and ugly I look. I've always hated my body. Before my anger strikes I feel ashamed and sad.

Step Two: What Can I Change?

What out of the three elements from the previous step can you change? Bear in mind that the change that you can potentially make should eventually improve your emotional health and your immediate overwhelming emotion.

Sometimes it's impossible to change the external event , but we can work on our thoughts and how we talk to ourselves internally during the situation. Pick two things out of the elements in the previous step that you think are the most suitable for you to try to change.

In the previous example, the person cannot control what her husband says to her. What she can work on though, is the messages she directs towards herself about her appearance. At the same time, she will also work on the feelings of shame and sadness that are occurring during the event.

Step Three: Brainstorming Alternatives

Now that you have identified the two aspects that you can and would like to change, it's time to brainstorm for alternative ideas. If you chose to work on the occurring thoughts, what else can you say to yourself about the situation? What can you remind yourself of in order to objectify the all-or-nothing thinking or the generalizations you make? Perhaps you want to change the event and do something differently than what you usually does.

In the example we presented, the alternative and objective thoughts that the woman can remind herself of would be: - "He has no right to make such aggressive comments and body shame me." - "Even though his tone was seemingly polite, it is not okay to say things like that to your significant other. It's still passive aggressive." - "I don't have to look a certain way unless I want to. My body serves me in great ways and I am grateful that I am physically healthy." - "There are many great aspects about me, I am sociable and charming." - "This trend to be thin will probably have a cultural shift and it will change. It's just a societal pressure and conditioning and I really am smarter than that!"

Step Four: Put the Solution into Action

After you have brainstormed for ideas about what you can do to change the aspects that are changeable, choose what works best for you and try to put the solution into action. Actively decide and remind yourself to act the way you decided to next time you find yourself in the situation.

For example: "Now that I've straightened some of the incorrect ways in which I am thinking about my body, I want to try and remind myself more often of what I actually believe in. Maybe next time this happens I can communicate to my husband what my thoughts are in a polite way and not get angry and make mean comments to hurt him back. I will assertively put boundaries about what is acceptable and what is not."

Worksheet & Virtual Coach

Use the worksheet to help you prepare for situations that you expect to be difficult.

DBT Virtual Coach

Do the Mindfulness exercise with our new virtual coach.

How should I know which aspect of the situation should I work on changing? I am not sure which one is the most suitable.

Start with the things you have control over. For example, our thoughts and the resulting feelings are usually something we can work on (trying to straighten the cognitive distortions present). You can benefit from the exercise about cognitive vulnerability that we previously worked on in this module. Sometimes the way in which other people consistently behave is out of our control. That is not to say that we shouldn't try to communicate our boundaries. You can also work on changing the way you behave in and do something differently. For example you can walk out of a situation that is harmful to you (if possible).

I can't think of alternatives, my brainstorming session is a little dry.

You can try asking somebody you trust and you know has your back about ideas about the situation. If you regularly put yourself down with the way you think about yourself and the way you interpret the events around you, then you can try thinking about what advice you would give a friend of yours who is in the same situation. Remember that the potential solution to the problem should eventually improve the situation for you and help you with the overwhelming emotion you usually experience. For example, in the body-shaming example we presented, if the woman shamed herself into losing a lot of weight, she would still end up with negative emotions, so that would not be the best solution for her.

What if I can't remember to try the solution I've come up with next time I find myself in the problematic situation?

It is okay if you need some time to get used to implementing the solution. Quality change doesn't come with little effort. If you don't remember to implement the solution the first time, just remind yourself that that is totally fine, be patient and try it again next time. Maybe the first couple of times you won't end up with the emotion you would eventually like to feel, but remember that this is a skill and it can be learned through practice.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.

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10 Printable CBT Worksheets for Teens

Adolescence can be a challenging time socially, mentally, and emotionally. Without healthy coping mechanisms, it can be easy for a teenager to fall into self-destructive habits. Fortunately, viable treatment options like CBT can help teenagers tackle mental health issues effectively.

This guide highlights CBT worksheets for teens that parents, caregivers, and teachers can use to help modify negative thought patterns and improve how they cope.

What are CBT Worksheets for Teens?

Cognitive behavioral therapy worksheets for teens aim to improve their problem-solving abilities, encourage open communication, and enhance their emotional regulation skills. They help teenagers understand how their thoughts, feelings, and actions are interconnected and promote overall well-being.

What are the Benefits of Using CBT Worksheets for Teens?

CBT worksheets for teenagers posit many benefits in the behavior modification process. Here are a few advantages of using them:

• Identifies distorted thinking. CBT worksheets can help teenagers recognize negative thinking patterns and cognitive distortions like black-and-white thinking, all-or-nothing thinking , personalization , and catastrophizing .
• Provides better coping mechanisms. Using CBT worksheets as part of your teen’s recovery process can help reinforce positive behaviors and modify unwanted coping habits.
• Encourages accountability. CBT doesn’t “erase” a teenager’s trauma or mistakes. Instead, it empowers them to take ownership of their life and be accountable for their actions, motivating them to improve.
• Has quick results. CBT is known to deliver quick results, with treatments ranging between five and 20 sessions [ * ].

If your child is new to CBT, use these 10 printable CBT worksheets for teens to help them maximize treatment.

1. Anxiety Triggers for Teens

When teenagers get caught up in the heat of the moment, it can be difficult for them to identify their triggers and cope with overwhelming emotions. By identifying anxiety triggers for teens, they can become more aware of the warning signs of anxiety or panic. Once they understand these warning signs, they can explore thoughts that result from these feelings and use CBT to work through any negative thoughts that arise.

Use our checklist to rate each trigger from 1 to 10, depending on how affected your teenager feels. Note additional triggers, if any, and use them to identify the root causes of their anxiety.

2. Depressive Thoughts Breakdown

Teenagers with depression may not realize how impactful their thoughts are on their coping habits. Negative thinking patterns like “Life is unfair” and “There’s no point in trying” can contribute to their depression and keep them from moving forward.

Through our depressive thoughts breakdown , teenagers can start replacing these harmful thoughts with more positive and productive ones.

3. Circle of Control Worksheet

When something is out of your control, it isn’t uncommon to feel frustrated or helpless. However, focusing on these negative responses can keep teenagers from concentrating on what is in their control. CBT helps teens understand ways to accept and let go of negative thoughts that emerge from situations outside of their control.

Our circle of control worksheet helps teenagers reflect on their anger while crafting the steps to improve the situation.

4. Anxiety Symptoms in Teens Checklist

Teenagers may not realize that a pounding heart, a desire to lash out, or trouble staying awake are symptoms of anxiety. By running through our anxiety symptoms in teens checklist , they can better understand their responses, create goals, and track any changes. Once an individual understands symptoms that come up for them, they can explore and address any negative thoughts attached to these symptoms with CBT strategies.

5. Test Anxiety Activity Worksheet

Test anxiety is nothing out of the ordinary—almost all teenagers go through it! However, test anxiety can become detrimental if it is mentally crippling. With our test anxiety activity worksheet , teenagers can take the time to reflect on what anxious feelings they have before a test and what they can do to ease these troubling thoughts.

6. Social Anxiety

As children enter puberty, they start comparing themselves with others. Over-comparison can lead to crippling self-esteem issues, making it difficult to engage in social situations. When left untreated, social anxiety can turn into a phobia of social situations and lead to panic attacks [ * ].

By identifying the instances in which teenagers experience social anxiety, they can learn to become better communicators and improve minor social habits like making eye contact. Use our social anxiety worksheet to help your teenager reflect on how certain social situations make them feel and what you can do to ease their anxiety. The worksheet helps teens explore negative thoughts that come up for them in social situations, and ways to cope with these thoughts.

7. Anger Management Coping Skills

Strong feelings like anger can easily overwhelm teenagers, especially if they struggle with restraint and self-control. With the right anger management coping skills, they can avoid harmful habits like temper tantrums, blaming others, and holding grudges.

Use our worksheet to identify any unhealthy coping mechanisms your teenager might be engaged in and develop a more positive approach to stress. CBT has a close link to coping skills from the worksheet related to “Thinking/Mental” skills or “Flexible Thinking” skills.

8. Focusing on the Positive Worksheet

Failure can feel all-encompassing for a teenager, especially as they go through self-discovery and the pressures of succeeding socially and academically. Teenagers tend to focus on the negative without leaving room for the positive.

With our focusing on the positive worksheet , teenagers can find better, more productive ways to deal with stressful situations and tap into their motivation. This worksheet can help teens avoid the mental filter cognitive distortion by helping them explore all aspects of a situation rather than focusing solely on the negative.

9. Working Through a Depressing Situation

There is no one-and-done method for overcoming depressive thoughts, so working through a depressing situation in ways that are effective for your teenager is essential. Our worksheet aims to improve your teenager’s self-awareness and encourage them to reflect on methods that provide long-term relief.

Use this worksheet by asking your teenager to sit with their thoughts and reflect on what made them feel depressed. Then, identify other emotions and thoughts that contributed to their sadness. From there, a teen can explore thoughts that might be more helpful in the situation. They can also consider who to reach out to when they feel depressed and what exercises they can try to improve their mood.

10. Self-Esteem Coping Statements

When your teenager experiences failure, do they beat themselves up? Do they feel inadequate or express that they aren’t smart enough? If so, developing self-esteem coping statements may be the affirming activity they need.

Teenagers who are highly self-critical can benefit from repeating coping statements like “When things are hard, I don’t give up” or “I didn’t do my best this time but I can do better next time.” When engaging in CBT, teens learn to replace negative thoughts with more realistic and encouraging thoughts like the statements on this worksheet .

Help Your Teens Explore Their Feelings with These CBT Worksheets

Engaging in CBT activities for teens has long-term benefits like shifting negative thought patterns into positive ones, responding to stress in more productive ways, becoming more self-compassionate, and finding better ways to cope.

Explore our other CBT worksheet collections to supplement your teenager’s mental health journey.

• Loerinc AG, Meuret AE, Twohig MP, Rosenfield D, Bluett EJ, Craske MG. “Response rates for CBT for anxiety disorders: Need for standardized criteria.” Clinical Psychology Review, 2015.
• Leigh E, Clark DM. “Understanding Social Anxiety Disorder in Adolescents and Improving Treatment Outcomes: Applying the Cognitive Model of Clark and Wells (1995).” Clinical Child and Family Psychology Review, 2018.

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Functional Problem Solving Worksheet for Adults

The Happier Therapy editorial team is made up of Masters and PhD counselling psychologists. Each worksheet is created by a team member with exposure to and experience in the subject matter.  The worksheet then gets reviewed by a more senior editorial member. This is someone with extensive knowledge of the subject matter and highly cited published material.

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What is the theory behind this Functional problem-solving Worksheet for Adults?

Functional problem solving is the new perspective of searching to find a solution for any problem. It has been observed that sometimes we only stick to one perspective and do not look at the thing in broader terms and this type of rigid pattern leads us to stick in any crisis. Functional problem-solving will enhance the power of looking at situations from different perspectives. It creates an awareness of one’s problems and people can shift from flight or freeze move towards fight mode and search for solutions

How will the worksheet help?

This worksheet will help clients to have insight into their problems. It provides them support to stand and go for a solution to any crisis it will also help clients enhance their thinking ability and will brighten their problem-solving skills. It will help them look for a risky situation enhance their analysis of the situation and will guide them a proper ways toward its solution. 

How to use the worksheet?

This worksheet can be used anytime when a client feels difficulty dealing with a situation. Instruct the client to describe the situation properly and brainstorm solutions. Clients can come up with multiple solutions to help them pick one of the best by analyzing the benefits and hurdles in it. Ask clients to broader their perspective by taking opinions from any friend or expert. Lastly, help them think positively and go for a solution by writing motivational paragraphs and thinking positively about results. 

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Sarathy V. (2018). Real World Problem-Solving. Frontiers in human neuroscience , 12 , 261. 

7.3 Problem-Solving

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