Worksheets

Fill them in here and they stay on your device, or print them blank and write on paper. Both work. Paper is often better — a coping card in a wallet is read at moments when a website is not.

Nothing you type on these pages is sent anywhere. There is no account, no sign-in and no copy on a server — it is saved in your own browser and you can clear it at any time. If you are using a device someone else can see, read this first.

• Thought record

  Separate what happened from what you concluded about it, and check whether the conclusion holds.

  A thought is causing a lot of distress and you cannot get underneath it.

• Activity plan

  When motivation has gone, action has to come first. Plan small, specific things and rate them afterwards.

  You are doing less and less, and each thing you drop makes the next one harder.

• Early warning signs

  The early signals that things are slipping — written while you are well, for a you who will not notice.

  You are reasonably well now. That is exactly when to fill this in.

• Coping card

  One card, small enough for a wallet or a phone case. For the hour you cannot think.

  Fill it in on a good day. Use it on a bad one.

• Worry window

  Split what you can act on from what you cannot, and give the rest a fixed twenty minutes.

  Your head will not stop, particularly at night.

• Sleep diary

  A week of nights, recorded honestly, usually shows something no amount of guessing will.

  Sleep has been bad for a few weeks and you are not sure what is driving it.

• What matters, and one small step

  When nothing feels worth doing, working out what you would want to matter is more useful than waiting to want it.

  Things feel pointless rather than painful, and motivation is not arriving.

• After a setback

  Review a bad patch without turning the review into another way of attacking yourself.

  A bad patch has passed, or is passing, and you are trying to make sense of it.

• Asking for what you need

  Draft the sentence before you are in the room. GP, employer, family — the wording is most of the difficulty.

  You have an appointment or a conversation coming and you are dreading the opening.

• Letter to yourself, for a bad night

  Written by the version of you who can think, addressed to the version who cannot.

  Write it on a decent day. Read it on a bad one.

• Decision pause

  For a big decision made in a bad week. Not a way of talking yourself out of it — a way of not deciding twice.

  You are about to do something large and irreversible while feeling very bad.

• Support map

  Who does what. Written down, because at the point you need it you will not be able to work it out.

  Any time. It takes ten minutes and it makes every other plan on this site work better.