The CopingCard worksheet library

The CopingCard library is a set of ready-made worksheets, written by CopingCard in its own words, that you can use with your clients. Any therapist of your practice can find them on Worksheets, next to your practice’s own forms. Each template exists in English and in Russian. By default the Worksheets page and the worksheet pickers show the templates in the portal’s language; tick Show worksheets in all languages to see every language.

To use one, click Use this template in its row. The Builder opens on a copy that becomes your practice’s own worksheet, so you can change any part of it before you save. The CopingCard original stays as it is. To give a client a paper copy of a worksheet with something to fill in, no score and no signature, click Print in its row: see Print a worksheet for a client. Then assign the copy as homework, and see what your client sent back. The Builder is explained in Create a worksheet.

Two markers in the tables below match the tags on the list. Signature means a consent form: the client signs it in the app by typing their full name. Repeatable means a journal: the client adds a new entry each time. A template with no marker is filled in once and sent.

The worksheets are based on cognitive behavioural therapy (CBT) and the approaches that grew from it: behavioural activation, DBT skills, acceptance and commitment therapy (ACT), process-based therapy and the Unified Protocol. Others follow the CBT protocols for panic, worry, social anxiety, health anxiety, OCD, PTSD, insomnia (CBT-I) and eating problems (CBT-E), or problem-solving therapy and relapse prevention, and a few draw on other approaches named in the tables. Intake, consent and session forms are general and follow no one method. The Based on column in each table names the approach for each worksheet.

Consent and intake forms are starting points for your practice to edit. What they must say depends on where you work, and each one carries a note to the practice at the top, to delete before you assign it. They are not legal advice.

Sessions and progress

Forms that go with the course of therapy: getting ready for a session, giving feedback on it, planning how to stay well, and checking whether a change is right for the client.

Worksheet	What it is for	Based on
Before our session	The client writes down what they would like to talk about, how their homework went, what has happened since last time, and their questions.	—
Session feedback	The client rates how helpful a session was and says what was most useful and what they would like to be different.	—
Staying-well plan	The client and therapist write down what has helped, early warning signs, what to do about them, and who to turn to.	Relapse prevention
What we will try	The client and therapist compare up to three options: which part of life each aims at, and how likely the client is to manage it. They then choose one to try first and when to look at how it went.	Process-based therapy
Before changing your sleep: a health check	A short tick-list of conditions to raise with a doctor before changing sleep habits, such as time in bed or a fixed get-up time. Nothing is scored.	CBT for insomnia (CBT-I)
My night plan	A plan, made in advance, for what to do when awake in the night: get-up time, where the night kit is, three dull calm things to do, and who at home needs to know.	CBT for insomnia (CBT-I)
Before stress self-help: a check	A short tick-list of situations in which other kinds of help may suit the client better than stress self-help right now. Nothing is scored.	CBT stress management
Lapse and recovery plan	A plan written while the client feels steady for a slip: warning signs, riskiest situations, the first step within the hour, who to contact, and how to get back on track the next day.	Relapse prevention

Problems and decisions

Worksheets for working through a problem, a decision or an experiment step by step.

Worksheet	What it is for	Based on
Problem solving	Takes the client through describing a problem, listing and weighing possible solutions, choosing one and planning it, then noting how it went.	Problem-solving therapy
Wise mind	The client writes what their emotion mind, their reasonable mind and their wise mind each say about a situation or decision, then one step to take.	DBT
TRAP and TRAC	The client takes one example of avoiding something: the trigger, their response and the avoidance pattern (TRAP), then an alternative coping step to try (TRAC).	Behavioural activation
My demands and resources	The client lists what costs energy and what gives it back, then sorts each demand into change, influence or accept.	CBT stress management
Recovery menu and ritual	The client picks three recovery activities from a menu and builds them into an evening ritual.	Stress recovery research
Video feedback: my predictions	The client writes down predictions about how visible and how anxious they will look, before watching a recording of themselves.	CBT for social anxiety
Event debrief	A short, written look back at a social event: what happened, what the client had predicted, what the evidence shows, one thing that went well and one to try next time.	CBT for social anxiety
Theory A and Theory B	The client sets two explanations of a health worry side by side, compares the facts that fit each, and plans a small test.	CBT for health anxiety
Food experiment	The client tests one food rule: what they predict if they break it, what they will do, what happened and what they learned.	CBT-E (eating problems)
Bringing a food back	The client ranks avoided foods from easiest to hardest, plans bringing one back, and notes how it went.	CBT-E (eating problems)
ACT Matrix	The client sorts their experience into four boxes: what matters to them and what they do toward it, and the difficult thoughts and feelings and what they do that moves them away. They then choose one small step toward what matters.	ACT
Self-reward plan	The client picks a specific target, how they will track it, and a small reward to give themselves only after they have done it, then looks back on how it went.	Process-based therapy
Cue plan	The client takes one habit and changes their surroundings so the helpful thing is easier and the unhelpful thing harder: hiding a cue, adding a prompt, or tying it to something they already do.	Process-based therapy

Self-esteem and self-compassion

Worksheets about how clients see themselves and how much of an outcome is theirs.

Worksheet	What it is for	Based on
The parts of me (self-esteem pie)	The client lists the parts of their life and of themselves that count, gives each a share, and notices what the picture shows.	CBT
Self-compassion letter	The client writes about something they are struggling with, then a letter to themselves in the voice of a kind friend.	Self-compassion
Responsibility pie	The client lists every factor that could contribute to a feared outcome, gives each a share, and adds their own share last.	CBT for OCD

Emotions and hard moments

Worksheets for strong emotions and for getting through difficult moments.

Worksheet	What it is for	Based on
Opposite action	The client names an emotion and its urge, checks whether it fits the facts, then plans and rates an opposite action.	DBT
Check the facts	The client describes only what a camera would have recorded, names the emotion, then checks whether the emotion and its strength fit the facts and chooses a next step.	DBT
Feared scenario	The client writes a feared “what if” as a short story in the present tense, to read again on later days, noting distress each time.	Exposure (CBT for worry and health anxiety)
Radical acceptance	The client writes about something they are struggling to accept and practises acceptance statements, rating how they feel before and after.	DBT
My comfort box	The client builds a list of things for the senses that can comfort them in a hard moment, made while calm.	DBT
The chain of a hard moment	The client follows the links from a trigger to an action they regret and finds the earliest link where a skill could help next time.	DBT
Pros and cons for a crisis urge	The client weighs, while calm, the pros and cons of acting on a strong urge and of resisting it, to reread when the urge comes.	DBT

Relationships and communication

Worksheets for planning a difficult conversation and for agreeing how others can help.

Worksheet	What it is for	Based on
DEAR MAN: planning an ask	The client plans how to ask for something or say no, clearly and respectfully, and notes afterwards how it went.	DBT
GIVE and FAST: the relationship and my self-respect	The client plans how to look after the relationship and their self-respect in a conversation, and notes how it went.	DBT
Helper agreement	A written agreement between the client and one helper about what the helper will say when the client asks for reassurance, and when they will review it together.	—

Journal

Journals the client fills in again and again. Each time is a new entry.

Worksheet	What it is for	Based on	Markers
Gratitude and savoring	A daily entry: three good things, why they went well, and one moment to relive in detail.	Positive psychology	Repeatable
Positive data log	A daily entry: the new belief the client is building and the everyday evidence that fits it.	CBT	Repeatable
PLEASE: caring for my body	A daily check of the basics: health care, eating, avoiding mood-altering substances, sleep and movement.	DBT	Repeatable
TIPP log	An entry each time the client uses a body-calming skill, with how they felt before and after.	DBT	Repeatable
Mindfulness practice log	An entry for each mindfulness practice: what was practised, for how long, and what the client noticed.	DBT	Repeatable
Rumination note	An entry each time the client catches a loop of “why” questions: what it did for them, and a small “how” step to take instead.	Rumination-focused CBT	Repeatable
Before, behaviour, after	An entry for one thing the client does: what came before it, and what followed right away and later.	Behavioural activation	Repeatable
Worry log	An entry each time the client notices a worry: the worry, its kind, the minutes it took and what they did about it.	CBT for worry	Repeatable
Uncertainty behaviours	An entry for each situation in which the client does something to feel sure, how often, how long, and what it costs.	CBT for worry	Repeatable
Worry postponement	An entry each time the client postpones a worry to a set worry time, and how it went.	CBT for worry; metacognitive therapy	Repeatable
Relaxation log	An entry for each relaxation practice, with tension before and after.	Applied relaxation	Repeatable
Panic diary	An entry for each panic attack or scare: how strong it was, the sensations, what the client thought would happen and what they did.	CBT for panic	Repeatable
Body and false alarm	An entry for each body sensation the client fears, with a harmless reason it could happen and how much they believe the fear.	CBT for panic	Repeatable
Symptom list	One entry for each exercise that brings on body sensations, rated for fear, intensity and likeness to panic. The client uses only the exercises that are safe for them.	CBT for panic	Repeatable
My safety behaviours	An entry for each situation: what the client does before, during and after to feel safer, and what it costs.	CBT for panic and social anxiety	Repeatable
Stress diary	A one-minute entry for a stressful moment: what happened, how stressed the client felt, and what they did.	CBT stress management	Repeatable
Survey: what do people think?	An entry for each question the client asks people they trust about a social fear, and what they said.	CBT for social anxiety	Repeatable
My emotion-driven behaviours	An entry for each behaviour that goes with a strong emotion, with its kind and a different action to try.	Unified Protocol	Repeatable
Urge surfing log	An entry each time the client rides out an urge: how strong it was at the start, its peak and the end.	Mindfulness-based relapse prevention	Repeatable
Catching the critic	A daily entry of the inner critic’s exact words, how much the client believed them, and how they felt.	CBT for low self-esteem	Repeatable
My checking and reassurance	An entry each time the client checks or asks for reassurance: how long it took, how much relief it gave and how long that lasted.	CBT for health anxiety	Repeatable
Activities I am taking back	An entry for each once-avoided activity the client takes back, with worry before and after.	CBT for health anxiety	Repeatable
Ritual inventory	An entry for each ritual: what sets it off, what the client does, the minutes a day and the feared outcome.	Exposure and response prevention (OCD)	Repeatable
What it means	An entry for each unwanted thought, with what the client took it to mean and how much they believed it.	CBT for OCD	Repeatable
Trigger log: then and now	An entry when something sets the client off: what is the same as then, what is different now, and how much it feels like it is happening now.	CBT for PTSD	Repeatable
Food diary	An entry each time the client eats: what and where in a few words, whether it was planned, and the context. No calories or weights.	CBT-E (eating problems)	Repeatable
Drink diary	An entry for each time the client drinks, or for a day without a drink, counted in grams of pure alcohol.	Brief alcohol interventions	Repeatable
Defusion log	An entry each time a sticky thought shows up: the thought, how much the client believed it before and after a defusion exercise, and what they did next that matters to them.	ACT	Repeatable
Control audit	An entry for each thing the client tried to get rid of or avoid a feeling: what it gave right away, how long that lasted, what it costs over time, and how willing they are to let the feeling be there.	ACT	Repeatable
Regulation flexibility log	An entry for each difficult moment: the situation and feeling, what the client tried first, what they switched to if it did not work, and how strong the feeling was each time.	Process-based therapy	Repeatable

Intake

Forms a new client fills in before the first session.

Worksheet	What it is for	Based on	Markers
Adult intake	The usual first-assessment questions: about you, an emergency contact, what brings you here, health and past help, alcohol and other substances, and goals.	—
Older-adult intake	The same areas, plus home and support, memory and thinking, and what would make sessions easier.	—

Forms the client signs in the app.

Worksheet	What it is for	Based on	Markers
Informed consent to therapy	What therapy involves, the CopingCard app between sessions, confidentiality and its limits, records, fees and cancellations, and how to raise a concern.	—	Signature
Telehealth consent	How online sessions work, privacy and technology, what happens if the connection drops, and where the client is during sessions.	—	Signature
Release of information	Permission to share the client’s information with a person or organization they choose: who, what, why and until when.	—	Signature
Notice of privacy practices: acknowledgment	The client confirms they received the practice’s notice of privacy practices.	—	Signature