When mood drops, we do less, and the less we do, the lower our mood. These worksheets help you get back to what does you good and look at yourself more fairly.
Not sure where to start? Follow these 3 steps
To understand better
Low mood and activationWhen motivation comes back after action→Perfectionism and self-esteemWhen your sense of worth depends on performance→Values: a compass, not a destinationKnowing what really matters, and telling it apart from what only seems to→
All worksheets on this topic · 12 worksheets
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Mood, self-esteem and assertiveness · 4 worksheets
715 min · several daysMy activity and mood logSeeing the link between what I do and how I feelSee the worksheet →7210 minMy qualities and achievementsRebalancing the way you see yourself (self-esteem)See the worksheet →7320 minMore flexible rulesLoosening perfectionism: from “I must” to “I would like to”See the worksheet →7420 minSaying what I needExpressing yourself assertively, simply and respectfullySee the worksheet →
Looking after yourself in the long run · 2 worksheets
What matters to me · 6 worksheets
15720-30 minMy list of valuesWhat matters to me, and how much I live itSee the worksheet →3320 minMy 80th birthday partyClarifying values by projecting far ahead (values)See the worksheet →3420 min · several daysThe values targetMeasuring the gap between values and life, area by areaSee the worksheet →3515 minThe choice pointNoticing whether I am moving towards or away from what matters to meSee the worksheet →3615-20 minThe ACT matrixA four-box map to find your bearings (matrix)See the worksheet →3720 minMy committed action planTurning a value into concrete actions, obstacles includedSee the worksheet →
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
