How to Use This Worksheet

This worksheet is a chance to reflect on your journey in therapy. It helps you look at the progress you’ve made, the strategies that have worked for you, and what you want to carry forward into the future. Think of it as your personal “takeaway guide” from therapy.

 

Step 1: My Goals for Therapy

• Write down the goals you had when you first started therapy.

• These can be big or small (e.g., “manage anxiety,” “build confidence,” “improve relationships”).

 

Step 2: Progress Towards My Goals

• Reflect on what has changed since you started.

• Write down examples of progress, even small ones.

• Example: “I’m better at calming myself down,” “I can say no without feeling as guilty.”

 

Step 3: New Goals for My Future

• Think about what you’d like to keep working on after therapy ends.

• These can be personal, relational, or skill-based goals.

• Example: “Keep practicing self-compassion,” “Build stronger friendships,” “Stay active with coping strategies.”

 

Step 4: How I Interpret Situations

• Fill in both sides:

  • Unhelpful interpretations you used to have (e.g., “If I make a mistake, I’m a failure”).

  • Helpful interpretations you’ve learned (e.g., “Mistakes are part of learning”).

 

Step 5: How I React in Situations

• Write down:

  • Unhelpful reactions (e.g., avoiding, shutting down).

  • Helpful reactions you’ve practiced (e.g., taking a pause, problem-solving, reaching out to a friend).

 

Step 6: Coping Strategies I Find Helpful

• List the tools and techniques that work best for you.

• Example: deep breathing, grounding, journaling, calling a friend, exercise.

 

Step 7: Top 3 Things I Want to Remember

• Write your three biggest takeaways from therapy.

• Example:

  1. “My thoughts are not facts.”

  2. “I can handle difficult feelings.”

  3. “Small steps lead to big change.”

 

Tip: this worksheet is your personal reminder of how far you’ve come. Keep it somewhere safe so you can look back on it when you need encouragement or when life gets tough.