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What Is Therapy Homework?

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Dr. Sabrina Romanoff, PsyD, is a licensed clinical psychologist and a professor at Yeshiva University’s clinical psychology doctoral program.

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Types of Therapy That Involve Homework

If you’ve recently started going to therapy , you may find yourself being assigned therapy homework. You may wonder what exactly it entails and what purpose it serves. Therapy homework comprises tasks or assignments that your therapist asks you to complete between sessions, says Nicole Erkfitz , DSW, LCSW, a licensed clinical social worker and executive director at AMFM Healthcare, Virginia.

Homework can be given in any form of therapy, and it may come as a worksheet, a task to complete, or a thought/piece of knowledge you are requested to keep with you throughout the week, Dr. Erkfitz explains.

This article explores the role of homework in certain forms of therapy, the benefits therapy homework can offer, and some tips to help you comply with your homework assignments.

Therapy homework can be assigned as part of any type of therapy. However, some therapists and forms of therapy may utilize it more than others.

For instance, a 2019-study notes that therapy homework is an integral part of cognitive-behavioral therapy (CBT) . According to Dr. Erkfitz, therapy homework is built into the protocol and framework of CBT, as well as dialectical behavior therapy (DBT) , which is a sub-type of CBT.

Therefore, if you’re seeing a therapist who practices CBT or DBT, chances are you’ll regularly have homework to do.

On the other hand, an example of a type of therapy that doesn’t generally involve homework is eye movement desensitization and reprocessing (EMDR) therapy. EMDR is a type of therapy that generally relies on the relationship between the therapist and client during sessions and is a modality that specifically doesn’t rely on homework, says Dr. Erkfitz.

However, she explains that if the client is feeling rejuvenated and well after their processing session, for instance, their therapist may ask them to write down a list of times that their positive cognition came up for them over the next week.

"Regardless of the type of therapy, the best kind of homework is when you don’t even realize you were assigned homework," says Erkfitz.

Benefits of Therapy Homework

Below, Dr. Erkfitz explains the benefits of therapy homework.

It Helps Your Therapist Review Your Progress

The most important part of therapy homework is the follow-up discussion at the next session. The time you spend reviewing with your therapist how the past week went, if you completed your homework, or if you didn’t and why, gives your therapist valuable feedback on your progress and insight on how they can better support you.

It Gives Your Therapist More Insight

Therapy can be tricky because by the time you are committed to showing up and putting in the work, you are already bringing a better and stronger version of yourself than what you have been experiencing in your day-to-day life that led you to seek therapy.

Homework gives your therapist an inside look into your day-to-day life, which can sometimes be hard to recap in a session. Certain homework assignments keep you thinking throughout the week about what you want to share during your sessions, giving your therapist historical data to review and address.

It Helps Empower You

The sense of empowerment you can gain from utilizing your new skills, setting new boundaries , and redirecting your own cognitive distortions is something a therapist can’t give you in the therapy session. This is something you give yourself. Therapy homework is how you come to the realization that you got this and that you can do it.

"The main benefit of therapy homework is that it builds your skills as well as the understanding that you can do this on your own," says Erkfitz.

Tips for Your Therapy Homework

Below, Dr. Erkfitz shares some tips that can help with therapy homework:

• Set aside time for your homework: Create a designated time to complete your therapy homework. The aim of therapy homework is to keep you thinking and working on your goals between sessions. Use your designated time as a sacred space to invest in yourself and pour your thoughts and emotions into your homework, just as you would in a therapy session .
• Be honest: As therapists, we are not looking for you to write down what you think we want to read or what you think you should write down. It’s important to be honest with us, and yourself, about what you are truly feeling and thinking.
• Practice your skills: Completing the worksheet or log are important, but you also have to be willing to put your skills and learnings into practice. Allow yourself to be vulnerable and open to trying new things so that you can report back to your therapist about whether what you’re trying is working for you or not.
• Remember that it’s intended to help you: Therapy homework helps you maximize the benefits of therapy and get the most value out of the process. A 2013-study notes that better homework compliance is linked to better treatment outcomes.
• Talk to your therapist if you’re struggling: Therapy homework shouldn’t feel like work. If you find that you’re doing homework as a monotonous task, talk to your therapist and let them know that your heart isn’t in it and that you’re not finding it beneficial. They can explain the importance of the tasks to you, tailor your assignments to your preferences, or change their course of treatment if need be.

"When the therapy homework starts 'hitting home' for you, that’s when you know you’re on the right track and doing the work you need to be doing," says Erkfitz.

A Word From Verywell

Similar to how school involves classwork and homework, therapy can also involve in-person sessions and homework assignments.

If your therapist has assigned you homework, try to make time to do it. Completing it honestly can help you and your therapist gain insights into your emotional processes and overall progress. Most importantly, it can help you develop coping skills and practice them, which can boost your confidence, empower you, and make your therapeutic process more effective.

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Conklin LR, Strunk DR, Cooper AA. Therapist behaviors as predictors of immediate homework engagement in cognitive therapy for depression . Cognit Ther Res . 2018;42(1):16-23. doi:10.1007/s10608-017-9873-6

Lebeau RT, Davies CD, Culver NC, Craske MG. Homework compliance counts in cognitive-behavioral therapy . Cogn Behav Ther . 2013;42(3):171-179. doi:10.1080/16506073.2013.763286

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

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Top 10 CBT Worksheets Websites

The best cognitive behavioural therapy resources, activities and assignments all in one place.

Hi, it’s Rosie here, Uncommon Knowledge’s content manager.  I’ve been hearing a lot from practitioners who use Cognitive Behavioural Therapy (CBT) and are on the lookout for new resources, especially CBT worksheets.

So to flesh out our resources, I’ve had this list put together, which features ten of the best websites featuring CBT worksheets.

Where to find CBT worksheets

CBT  is one of the most widely used therapeutic treatment approaches in mental health today. Because it is an action-oriented approach, homework is a key aspect of the change process. And CBT tools such as worksheets, activity assignments, bibliotherapy and guided imagery can all be useful homework assignments.

But finding those clinically-sound, cost-effective and easy-to-access resources can be the therapist’s challenge. There’s not always time to sift through books or surf the ‘net looking for those CBT worksheets or teaching tools that are “just right”. Aside from staying on schedule, you want to spend time with your clients, helping them achieve their goals.

So here’s a list of ten of the best CBT resource sites for you to use as a reference point for your practice:

1. Therapist Aid

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The site contains a huge selection of CBT worksheets as well as videos, guides and other resources. ‘The ABC model of CBT’ is a particularly good video to help clients understand the relationship between their thoughts, feelings and behaviours.

2. Psychology Tools

Psychology Tools is another one of those really great sites that has been created by practitioners for practitioners. It was designed as a way to share materials among therapists. The site offers a number of CBT-specific articles, assessments and tools for clinical use. There is also a self-help section.

One of the strengths of this site is that it offers resources for several other therapies including ACT, DBT and EMDR. Therapists can also submit their own worksheets or other resources for consideration of inclusion on the website.

3. Excel At Life

Guided imagery and mindfulness meditation are often used as part of a CBT approach to treatment. This site offers a range of free audio downloads for a variety of needs. These downloads can be used in the office or as part of a homework assignment.

This site offers several CBT resources for the practitioner as well as the client seeking self-directed support including informative articles and forms such as a mood diary and various questionnaires. This site is exceptionally user-friendly.

4. Living CBT

This site offers a number of worksheets and tools including diary forms, action plans and a number of helpful self-statements that are great for sharing with clients. The tools are mostly in PDF and are easy to download. The site also offers several self-help books for purchase.

Aside from the self-help section, this site also has a Free CBT Therapist Resources section. The tools available here are similar to those found in the general section but some are more appropriate for use in the clinical setting.

5. Veronica Walsh’s CBT Blog

This site is a great little gem chock full of CBT resources and downloads. Worksheets cover everything from a CBT journaling guide to incorporating mindfulness to using CBT with cyberbullying. Spend a little time on this site and you’ll find all kinds of useful tools that you and your client can work with. The owner of this site has put a lot of work into making a plethora of resources available to the user.

6. Specialty Behavioral Health

This site offers a variety of worksheets for the practitioner as well as worksheets specifically for CBT. They are well-designed and easily adapted to a variety of clients. Two worksheets to check out are the ‘Ways to Challenge Your Thoughts’ and the ‘Procrastination Profiles’, as well as accompanying ‘Task Master Worksheet (for Procrastination)’. These are nicely done and would be particularly useful with the client struggling to understand thought patterns and challenging negative thinking.

7. GetSelfHelp

This website provides a number of CBT self-help and therapy resources, including downloadable worksheets, information sheets and CBT formulations.

One of the standouts of this site is the 40-page CBT-based self-help course. It’s free and chock full of information and tools to help your clients understand and implement changes. You can find the course here.

8. Hertfordshire Partnership University NHS Foundation Trust

This is a 52-page fully downloadable CBT workbook from the Hertfordshire Partnership University NHS Foundation Trust. It is full of client-friendly descriptions, activities and tools for setting and achieving goals. This workbook is the kind of tool that can be used by the therapist with a client or as a self-help tool for self-motivated clients.

9. Martin CBT

This site is often mentioned when the question of CBT resources comes up. While not as extensive an offering as some sites, the forms and tools found here are well-produced, immediately usable and user-friendly.

One of the highlights is the ‘Cycle of Maladaptive Behavior’ sheet. Clients don’t always understand the cycle and how their behaviours manifest. This worksheet does a good job of describing the cycle and how it unfolds. The site also offers an excellent handout with examples and descriptions of cognitive distortions. Definitely worth a visit!

10. EPISCenter

A list of CBT worksheets would not be complete without including a few child specific resources. CBT has been shown to be effective with children, especially in trauma work.

This workbook is an excellent resource for CBT and trauma work with children. There are relatively few tools specifically designed for children. This workbook is particularly well-constructed and child-friendly.

So there you have it. Ten of the best sites out there for CBT resources and tools. Are there more out there? You bet! There are lots of great resources out there for every level of need and every type of problem. But these sites represent some of the best of what’s out there and will get you started in working with your clients using CBT worksheets. You’ll have more time with your clients and your clients will benefit from having some of the best tools out there.

Update: This post was so popular with readers we added another! Read 10 More Top CBT Worksheets Websites here .

Cognitive Behavioural Therapy is an important part of the treatment jigsaw and our co-founder Mark Tyrrell would want me to mention the following articles we already have available, in the spirit of setting it in a wider context:

• 3 Instantly Calming CBT Techniques for Anxiety
• The Sensible Psychology Dictionary defines CBT

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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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Cognitive Behavioral Therapy (CBT)

Resource type

Therapy tool.

"Should" Statements

Information handouts

Activity Diary (Hourly Time Intervals)

Activity Diary (No Time Intervals)

Activity Menu

Activity Planning

Activity Selection

All-Or-Nothing Thinking

Alternative Action Formulation

An Introduction To CBT (Psychology Tools For Living Well)

Books & Chapters

Anger - Self-Monitoring Record

Anger Decision Sheet

Anger Diary (Archived)

Anger Self-Monitoring Record (Archived)

Anger Thought Challenging Record

Anxiety - Self-Monitoring Record

Anxiety Self-Monitoring Record (Archived)

Arbitrary Inference

Assertive Communication

Assertive Responses

Attention - Self-Monitoring Record

Audio Collection: Psychology Tools For Mindfulness

Audio Collection: Psychology Tools For Overcoming PTSD

Autonomic Nervous System

Avoidance Hierarchy (Archived)

Before I Blame Myself And Feel Guilty

Behavioral Activation Activity Diary

Behavioral Activation Activity Planning Diary

Behavioral Experiment

Behavioral Experiment (Portrait Format)

Belief Driven Formulation

Belief-O-Meter (CYP)

Boundaries - Self-Monitoring Record

Catastrophizing

Catching Your Thoughts (CYP)

CBT Appraisal Model

CBT Daily Activity Diary With Enjoyment And Mastery Ratings

CBT Thought Record Portrait

Challenging Your Negative Thinking (Archived)

Changing Avoidance (Behavioral Activation)

Checking Certainty And Doubt

Classical Conditioning

Cognitive Behavioral Model Of Anorexia Nervosa (Fairburn, Cooper, Shafran, 2003)

Cognitive Behavioral Model Of Body Dysmorphic Disorder (BDD: Veale, 2004)

Cognitive Behavioral Model Of Bulimia Nervosa (Fairburn, Cooper, Shafran, 2003)

Cognitive Behavioral Model Of Clinical Perfectionism (Shafran, Cooper, Fairburn, 2002)

Cognitive Behavioral Model Of Depersonalization (Hunter, Phillips, Chalder, Sierra, David, 2003)

Cognitive Behavioral Model Of Fear Of Body Sensations

Cognitive Behavioral Model Of Generalized Anxiety Disorder (GAD: Dugas, Gagnon, Ladouceur, Freeston, 1998)

Cognitive Behavioral Model Of Health Anxiety (Salkovskis, Warwick, Deale, 2003)

Cognitive Behavioral Model Of Insomnia (Harvey, 2002)

Cognitive Behavioral Model Of Intolerance Of Uncertainty And Generalized Anxiety Disorder Symptoms (Hebert, Dugas, 2019)

Cognitive Behavioral Model Of Panic (Clark, 1986)

Cognitive Behavioral Model Of Persistent Postural-Perceptual Dizziness (PPPD: Whalley, Cane, 2017)

Cognitive Behavioral Model Of Post Traumatic Stress Disorder (PTSD: Ehlers & Clark, 2000)

Cognitive Behavioral Model Of Social Phobia (Clark, Wells, 1995)

Cognitive Behavioral Model Of The Relapse Process (Marlatt & Gordon, 1985)

Cognitive Behavioral Model Of Tinnitus (McKenna, Handscombe, Hoare, Hall, 2014)

Cognitive Behavioral Treatment Of Childhood OCD: It's Only A False Alarm: Therapist Guide

Treatments That Work™

Cognitive Behavioral Treatment of Childhood OCD: It's Only a False Alarm: Workbook

Cognitive Case Formulation

Cognitive Distortions – Unhelpful Thinking Styles (Common)

Cognitive Distortions – Unhelpful Thinking Styles (Extended)

Compassionate Thought Challenging Record

Core Belief Magnet Metaphor

Court Trial Thought Challenging Record (Archived)

Critical Care And PTSD

Critical Illness Intensive Care And Post-Traumatic Stress Disorder (PTSD)

Cross Sectional Formulation

Daily Monitoring Form

Decatastrophizing

Demanding Standards – Living Well With Your Personal Rules

Depression - Self-Monitoring Record

Discounting In Perfectionism – The Ratchet Effect

Disqualifying Others

Disqualifying The Positive

Dissociation - Self-Monitoring Record

Embracing Uncertainty

Emotional Reasoning

Evaluating Unhelpful Automatic Thoughts

Evaluating Your Demanding Standards

Examining Your Negative Thoughts

Exploring Problems Using A Cross Sectional Model

Exposure And Response (Ritual) Prevention For Obsessive Compulsive Disorder (Second Edition): Therapist Guide

Exposure And Response Prevention

Exposure Practice Form

Exposure Session Record

Exposures For Fear Of Appearing Anxious

Exposures For Fear Of Body Sensations

Exposures For Fear Of Breathlessness

Exposures For Fear Of Death

Exposures For Fear Of Flying

Exposures For Fear Of Heights

Exposures For Fear Of Illness

Exposures For Fear Of Losing Control Of Your Mind

Exposures For Fear Of Uncertainty

Exposures For Fear Of Vomiting

Externalizing

Facing Your Fears (CYP)

Facing Your Fears And Phobias

Links to external resources.

Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.

• Scale Download Primary Link Archived Link
• Bern Inventory of Treatment Goals | Grosse, Grawe | 2002 Download Primary Link Archived Link

Cognitive therapy competence / adherence measures

• Manual Download Primary Link Archived Link
• Manual Download Archived Link
• Manual accs-scale.co.uk Download Primary Link
• Feedback form accs-scale.co.uk Download Primary Link
• Website accs-scale.co.uk Download Primary Link

Case Conceptualization / Case Formulation

• Cognitive conceptualisation (excerpt from Basics and Beyond) | J. Beck Download Archived Link
• Dysfunctional assumptions ideas Download Primary Link Archived Link
• Developing a cognitive formulation | Michael Free Download Primary Link Archived Link
• Case formulation in CBT | Caleb Lack Download Primary Link Archived Link
• A case formulation approach to cognitive-behavior therapy | Jacqueline Persons | 2015 Download Primary Link Archived Link
• The case formulation approach to cognitive behavior therapy | Jacqueline Persons | 2014 Download Primary Link Archived Link

Information (Professional)

• Cognitive- behavioural therapy An information guide | Neil Rector | 2010 Download Primary Link Archived Link
• A therapist’s guide to brief cognitive behavioral therapy | Cully, Teten | 2008 Download Primary Link Archived Link
• Problem solving (OCT Practical Guides | Helen Kennerley | 2016 Download Primary Link Archived Link
• Working with Schemas, Core Beliefs, and Assumptions | Frank Wills | 2008 Download Primary Link Archived Link

Presentations

• The role of a case conceptualization model and core tasks of intervention | Donald Miechenbaum | 2014 Download Primary Link Archived Link
• Transdiagnostic treatments for anxiety disorders | Martin Anthony | 2013 Download Primary Link Archived Link
• The unified protocol for the transdiagnostic treatment of emotional disorders | Ellen Frank, Fiona Ritchey | 2015 Download Primary Link Archived Link
• Making CBT Work (Working with your CBT therapist / Making your CBT therapist work with you) | Paul Salkovskis Download Archived Link

Treatment Guide

• A manual of cognitive behavior therapy for people with learning disabilities and common mental disorders | Hassiotis, Serfaty, Azam, Martin, Strydom, King | 2012 Download Primary Link Archived Link
• CBT case formulation | Jacqueline Persons Download Primary Link

Recommended Reading

• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognitive therapy and research, 36(5), 427-440 Download Primary Link
• Schema change processes in cognitive therapy | Padesky | 1994 Download Primary Link Archived Link
• Wright, B., Williams, C., & Garland, A. (2002). Using the Five Areas cognitive–behavioural therapy model with psychiatric patients. Advances in Psychiatric Treatment, 8(4), 307-315. Download Primary Link
• Williams, C., & Garland, A. (2002). Identifying and challenging unhelpful thinking. Advances in Psychiatric Treatment, 8(5), 377-386. Download Primary Link
• Garland, A., Fox, R., & Williams, C. (2002). Overcoming reduced activity and avoidance: a Five Areas approach. Advances in Psychiatric Treatment, 8(6), 453-462. Download Primary Link
• Williams, C., & Garland, A. (2002). A cognitive–behavioural therapy assessment model for use in everyday clinical practice. Advances in Psychiatric Treatment, 8(3), 172-179. Download Primary Link
• A provider’s guide to brief cognitive behavioral therapy | Cully, Dawson, Hamer, Tharp | 2021 Download Primary Link Archived Link
• Padesky, C. A., Mooney, K. A. (1990). Clinical tip: presenting the cognitive model to clients. International Cognitive Therapy Newsletter, 6, 13-14 Download Primary Link Archived Link
• Arch, J. J., & Craske, M. G. (2009). First-line treatment: a critical appraisal of cognitive behavioral therapy developments and alternatives. Psychiatric Clinics of North America, 32(3), 525-547 Download Archived Link

What Is Cognitive Behavioral Therapy?

Assumptions of cbt.

• people actively process information;
• our appraisals (the way that we think and interpret events) determine how we feel;
• dysfunctional thinking and biases in information processing (cognition/​thinking) are responsible for the problems that people experience;
• different problems are associated with different cognitive themes (cognitive specificity theory): depression is associated with loss and defeat; anxiety is associated with danger and threat; obsessive-compulsive disorder is associated with inflated responsibility; substance abuse is associated with permissive beliefs; eating disorders are associated with self-criticism; social anxiety is associated with fear of evaluation; and PTSD is associated with appraisals of immediate threat;
• the thoughts that we have can be ‘distorted’ or biased . Common biases include over-generalization, arbitrary inference, selective abstraction, and catastrophizing;
• changing how we think and act will impact how we feel: cognition, emotion, and behavior interact in a reciprocal manner;
• psychopathology is a result of an interaction between stress and vulnerability;
• cognition happens at multiple levels (Alford & Beck, 1997) and all can influence the way that we feel and behave: preconscious, unintentional, automatic (e.g., negative automatic thoughts); the conscious level (e.g., if a patient is asked to explain the meaning of an automatic thought); and the metacognitive level (beliefs about beliefs);
• experiences, memories, thoughts, attitudes, and beliefs are encapsulated as ‘schemas’ and which may become activated and influence our perceptions and behaviors.

Principles of CBT

Judith Beck (1995) identified 11 principles of the practice of cognitive behavioral therapy, and these were expanded by Wills (2009):

• cognitive behavioral therapists use formulation to focus their therapeutic work
• cognitive behavioral therapists use formulation to tackle interpersonal and alliance issues
• cognitive behavioral therapy requires a sound therapeutic relationship
• cognitive behavioral therapists stress the importance of collaboration in the therapeutic relationship
• cognitive behavioral therapy is brief and time-limited
• cognitive behavioral therapy is structured and directional
• cognitive behavioral therapy is problem- and goal-oriented
• cognitive behavioral therapy initially emphasizes a focus on the present
• cognitive behavioral therapy uses an educational model
• homework and self-practice is a central feature of cognitive behavioral therapy (incorporating the use of CBT worksheets)
• cognitive behavioral therapists teach clients to evaluate and modify their thoughts
• cognitive behavioral therapy uses various methods to change cognitive content including thought records, behavioral experiments, surveys
• cognitive behavior therapy uses a variety of methods to promote behavioral change including exposure, behavioral experiments, role-play.

Procedures and Techniques of CBT

• Data gathering and symptom monitoring   are used to understand problems and to measure change. CBT is an evidence-based approach that relies upon accurate data gathering regarding symptoms and experiences.
• Behavioral activation   is a set of techniques for encouraging engagement in meaningful activity and is an effective treatment for depression.
• Case formulation   is a method for understanding the origin and maintenance of a problem in cognitive and behavioral terms. CBT therapists may use a mixture of cross-sectional formulation to understand difficulties in the here-and-now, longitudinal formulation to understand the origins and precipitants of a problem, and cognitive behavioral models to understand the mechanisms underlying a problem.
• Cognitive restructuring   describes techniques for changing what we think. It often involves the use of thought records, behavioral experiments, data gathering, or psychoeducation.
• Exposure   is a technique from behavior therapy that is extensively used by CBT therapists, particularly for the treatment of anxiety. ‘Facing your fears’ is an essential behavioral component of CBT.
• Problem solving   describes a series of techniques that are often taught as part of a CBT intervention. Effective problem solving helps people to make adaptive choices.
• Socratic methods are used by CBT therapists to help their clients explore what they know, and to form their own opinions on a topic. Aaron Beck encouraged the use of Socratic-like technique in his original treatment manual “use questioning rather than disputation and indoctrination … it is important to try to elicit from the patient what he is thinking rather than telling the patient what the therapist believes he is thinking” (Beck et al, 1979).
• Alford, B. A., & Beck, A. T. (1997). The relation of psychotherapy integration to the established systems of psychotherapy.  Journal of psychotherapy integration ,  7 (4), 275-289.
• Beck, A. T., Rush, A. J., Shaw, B. F., & Emery, G. (1979). Cognitive therapy of depression . New York: Guilford.
• Beck, J. S. (1995). Cognitive therapy: Basics and beyond . New York: Guilford.
• Wills, F. (2009). Beck’s cognitive therapy . CBT Distinctive Features Series. New York: Routledge.
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Internal Family Systems Therapy: 8 Worksheets and Exercises

Instead of the one-mind view , maybe you, I, and everyone else have multiple personalities.

Richard Schwartz (2021), the creator of the Internal Family Systems (IFS) Therapy model, suggests we have all been born with many sub-minds interacting with one another.

Haven’t we all heard conflicting inner voices saying “Go for it” and “Don’t you dare” (Sweezy & Ziskind, 2013)?

This article explores how the IFS model helps treat individuals and couples by directing these inner players, while introducing several tools and techniques to help the process.

Before you continue, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will help you increase the compassion and kindness you show yourself and will also give you the tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

What is internal family systems therapy, 6 internal family systems therapy worksheets, top 2 ifs exercises for your sessions, resources from positivepsychology.com, a take-home message.

The idea that “the mind is not a singular entity or self, but is multiple, composed of parts” is at the core of Richard Schwartz’s internal family systems (IFS) model (Sweezy & Ziskind, 2013, p. xviii).

According to Schwartz (2021, p. 6), thinking involves parts “talking to each other and to you constantly about things you have to do or debating the best course of action, and so on.”

Each part has its own beliefs, feelings, and characteristics and a distinct role in the overall system. They are clustered into the following three groups (Sweezy & Ziskind, 2013; IFS Institute, n.d.):

• Managers Managers are a protective group of parts that attempt to keep us organized and safe, running our day-to-day lives. Over time, they may push for perfectionism and even inflict harm in their pursuit of safety.
• Exiles Exiles are the injured parts of us and have typically experienced trauma. Exiled by the managers, they can become increasingly extreme, ultimately overriding the managers to become who we are.
• Firefighters Firefighters are another form of protection that “put out the emotional fire at any cost,” often starting backfires. They do so in several ways, including unhealthy or unhelpful behavior, such as alcohol and drug abuse and eating disorders (Sweezy & Ziskind, 2013, p. xviii).

Other theories relying on the single or mono-mind model may lead us to fear or dislike ourselves, believing “we only have one mind (full of primitive or sinful aspects) that we can’t control” (Schwartz, 2021, p. 12). Therapies based on this model often require clients to “correct irrational beliefs or meditate them away” (Schwartz, 2021, p. 12).

On the other hand, Schwartz’s IFS model argues that the ego comprises multiple parts trying to keep us safe. IFS Therapy finds ways to help our ego relax, allowing those parts of our personality we have buried (exiles) to ascend, freeing memories, emotions, and beliefs associated with them (burdens) that were previously locked away (Schwartz, 2021).

With this in mind, Schwartz’s (2021, p. 32) IFS Therapy has four goals:

• To liberate parts from the roles they have been forced into, freeing them to be who they were designed to be.
• To restore faith in the self and in self-leadership .
• To re-harmonize the inner system.
• To encourage the client to become increasingly self led in their interactions with the world.

While IFS Therapy is a powerful approach for helping individuals , it can be equally successful with couples . According to Herbine-Blank (n.d.), “once the individuals in a couple have more access to Self, transformation is natural,” and they can find the space and capacity to choose a response rather than simply react to it, even if the other cannot at the time.

Each partner is encouraged to bring compassion to their wounded inner parts and heal their past, gaining control over their present (Herbine-Blank, n.d.).

While there are many aspects to IFS as a theory and treatment model, the primary healing relationship “is between the client’s Self and her young, injured parts” (Sweezy & Ziskind, 2013, p. 1).

The notion of parts is crucial to the IFS model. Therapy using the IFS model addresses and communicates with these parts, attempting to help the client find balance and harmony within their mind and elevate their self to the system’s leadership. To those unfamiliar with IFS Therapy, the language and conversation style may seem unusual, involving talking directly to the different parts of the self (IFS Institute, n.d.).

The following worksheets offer a range of tools for facilitating various aspects of this powerful and complex treatment to engage with and better understand the many parts of the self (modified from Anderson, Sweezy, & Schwartz, 2017; Sweezy & Ziskind, 2013; Schwartz, 2021):

All Parts Are Welcome

The All Parts Are Welcome exercise was created by Schwartz and his team to help the client welcome all parts of their self, using their attention and a few simple questions (Anderson et al., 2017).

A key aspect of IFS Therapy is to “find, focus on and flesh out” the client’s protective parts and help them “unblend and notice the client’s Self” (Anderson et al., 2017, p. 93). Next, the client can recognize their feelings toward and befriend  the target part, explore its fears , and invite it to do something new.

Experienced practitioners can use the Six Fs Internal Family Systems worksheet to successfully differentiate the protective parts from the self and form vital alliances.

Understanding Our Relationship With a Part

After identifying a part of the self, clients can explore it in greater detail to better understand whether it is doing its job.

Use the Understanding Our Relationship With a Part  worksheet to identify the role and intent of the part under scrutiny by asking a series of questions:

• What is its role, and how does it help you manage your life?
• What is its relationship with other people?
• What positive intent does it have for you?
• How does it try to protect you?
• What is it trying to protect you from?
• Is it happy with its job? Or would it prefer something else?

As clients focus and make notes during the exercise, they may find that their relationship toward the part changes.

Identifying Parts of Yourself Through Drawing

It is not easy to recognize all the parts of the self. Drawing or doodling can provide a more intuitive, less concrete way to capture, describe, and show the connections between each part.

In the Identifying Parts of Yourself Through Drawing worksheet, clients can create a picture to capture the various parts of the self and how they combine.

Drawing the picture and working through this exercise can help them form a clearer understanding of the parts and their relationship to the self.

Identifying Managers and Firefighters

While managers help us plan and shape our lives and avoid discomfort and pain, firefighters rush in and try to fix the problem. We may recognize both in how we cope. For example, when life is calm, we may plan; when we’re hectic or stressed, we may eat or drink too much.

The Identifying Managers and Firefighters Using IFS Therapy worksheet helps identify manager and firefighter parts using the senses and asking a series of questions, including:

• What bodily sensations accompany the part?
• How do you feel regarding each part?
• How does each part feel about you?

It should be clear from the answers whether the part is a manager or a firefighter.

What the Self Is and Isn’t in IFS Therapy

Having used IFS Therapy with many clients to explore their self, Schwartz (2021) identified eight Cs engaged in self-energy and self-leadership shared by almost everyone.

The What the Self Is and Isn’t in IFS Therapy worksheet explores the eight Cs, encourages the client to notice the quality in themselves, and asks what each means to them:

• Connectedness

Considering each one will make you feel more connected to humanity. And “when people sense how connected they are to humanity, they feel more curious about others and have more courage to help them” (Schwartz, 2021, p. 93).

Dr. Richard Schwartz explains Internal Family Systems (IFS)

Richard Schwartz’s (2021) latest book, No Bad Parts , is an accessible read for those interested in his IFS approach to therapy, clarifying the nature of parts and the techniques to uncover them. According to Schwartz (2021. p. 17), “each part is like a person with a true purpose” that can be uncovered.

The following exercises are two of the most powerful techniques in this fascinating and powerful model (simplified from Schwartz, 2021):

The path of self

This exercise uses visualization to explore self and self-energy, using the metaphor of a journey.

Ask the client to perform the following steps:

• Find a comfortable position and begin by taking slow, deep breaths.
• Imagine yourself meeting your parts at the beginning of a path.
• Ask the parts to wait there as you head off on a journey.
• Notice how they react. Are they afraid? Some days, they may not want you to go. And that’s okay. You can wait for another day to continue.
• If it’s okay to proceed, head out on your imagined journey.
• As you progress, if you find you are still thinking or watching yourself , then some parts are likely to have remained with you. See if they are willing to stay behind. Repeat as many times as required.
• As you remove parts , feel yourself becoming lighter, moving toward pure awareness without thought.
• You should begin to experience, among other things, clarity, a sense of wellbeing, and confidence.
• Invite the energy you are feeling into your body.
• Pause and experience what it is like to have so much self in your body.
• When you’re ready, take some deep breaths and return your focus to the room.

Download 3 Free Self-Compassion Exercises (PDF)

These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.

Download 3 Free Self-Compassion Tools Pack (PDF)

By filling out your name and email address below.

The following reflective exercise is a valuable way to revisit parts in life and learn self-leadership through practice and experience.

• Picture someone in your life (past or present) who triggers anger or sadness in you.
• Imagine them in a room from which they cannot leave.
• Watch the person from outside the room through a one-way mirror. You can see them, but they cannot see you.
• Now have them do or say the things that upset you.
• Notice what happens to your body and mind as your protector part kicks in (your muscles, heart rate, breathing, thoughts, and emotions).
• Now look at the person through the eyes of your protector. Reassure your protector that you will not be entering that room.
• Encourage the protector to recognize that you are not at risk, so it can stand down.
• See if your protector is prepared to separate its energy from you. Encourage it to take the energy away.
• Now recheck yourself. What changes do you notice in your muscles, heart rate, breathing, thoughts, and emotions?
• How does the person in the room look now?
• How would it feel if you were to go into the room and be with that person, self led rather than accompanied by the protector?
• Ask the protector if it can begin to trust you. If not, why not?
• When you’re ready, thank the protector for the support it has given you and the new trust it has in you.
• Take some deep breaths and return your focus to the room.

“If your protector did step to the side, you probably noticed a big shift” (Schwartz, 2021, p. 130). Repeating the exercise can help clients learn about the parts that protect and how vulnerable they have previously been.

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

Self-compassion is a vital aspect of IFS Therapy. We have various resources that can help clients look at themselves with more kindness.

Why not download our free self-compassion tool pack and try out the powerful tools contained within? Here are some examples:

• Self-Care Vision Board Use this exercise to help clients create a visual representation to increase self-care and self-compassion.
• Learning to Rate Behavior Rather Than the Self This exercise separates the evaluation of behavior from that of the self to accept that we do not have to define ourselves by our weaknesses.

Other free resources include:

• I Will Survive Reflect on a past event and identify the strengths that helped you cope.
• Easing Empathy Distress Feeling another’s pain or sadness can lead to empathy distress. This tool helps turn empathy into compassion.

More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit© , but they are described briefly below:

• From Inner Critic to Inner Coach Meditation

This tool aims to help clients differentiate between their threat defense system (i.e., their inner critic) and their caregiving system (i.e., their inner coach), learning to let go of the former.

Ask the client to:

• Practice mindful meditation, bringing to mind a recent time when they were critical or judgmental of themselves.
• Notice their inner critic and how it makes them feel.
• Now imagine replacing the inner critic with an inner coach.
• What would it say to them, and how would they feel?
• Embracing Your Humanness

We use this tool to help people cultivate self-compassion by developing an appreciation for common humanity in a group setting.

Guide the members of the group through the following steps:

• Step one – Write down one self-criticism on a piece of paper.
• Step two – Collect all the folded notes.
• Step three – Choose and share a note at random.
• Step four – Discuss self-criticism within the group and share common experiences.

The aim is to recognize that each person in the group is not alone in having self-critical thoughts.

17 Self-Compassion Exercises If you’re looking for more science-based ways to help others develop self-compassion, check out this collection of 17 validated self-compassion tools for practitioners. Use them to help others create a kinder and more nurturing relationship with the self.

The internal family systems model proposes that the mind is not a singular entity or self but is composed of multiple parts that try to keep us safe (Sweezy & Ziskind, 2013).

IFS Therapy uses self-compassion to encourage buried parts of our personality to ascend, freeing memories, emotions, and previously locked-away beliefs.

Not only that, it enables clients to unburden trauma, access self-energy, and form deeply satisfying relationships with themselves and others.

While IFS is a complex, sometimes unlikely, theory, it does provide a valuable model for therapy, healing the relationship between the client’s self and their “young, injured parts” (Sweezy & Ziskind, 2013, p. 1).

The treatment offers hope to clients wishing to find balance and harmony within their mind and facilitate the self to regain control.

Why not try out some of the worksheets and exercises with your clients to help the self, rather than the therapist, become the primary, caring attachment figure necessary to heal the client’s injured parts?

We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .

• Anderson, F., Sweezy, M., & Schwartz, R. (2017). Internal family systems skills training manual: Trauma-informed treatment for anxiety, depression, PTSD & substance abuse . PESI.
• Herbine-Blank, T. (n.d.). Couples & marriage counseling with internal family systems therapy . IFS Institute. Retrieved November 18, 2021, from https://ifs-institute.com/resources/articles/couples-marriage-counseling-internal-family-systems-therapy
• IFS Institute. (n.d.). The internal family systems model outline . Retrieved November 18, 2021, from https://ifs-institute.com/resources/articles/internal-family-systems-model-outline
• Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model . Sounds True.
• Sweezy, M., & Ziskind, E. L. (2013). Internal family systems therapy: New dimensions . Routledge.

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What our readers think.

I heard about this type of therapy through Jessi Hildebrandt. Reading about the triggering person and letting go of your protection and walking in the room to be with that very person who is powerful and makes you small seems an awful lot like forgiveness in a new way. I don’t believe in forgiveness. The people you continually try with never change. Why would I enter a room to only be retraumatized over and over.

Can you please diagram the parts, protectors, exiles, managers, firefighters, self, etc and how they interact? I am trying to visualize all of these. Thank you.

Can someone please tell me some resources or ways to print out worksheets or tools? Any work books or tools that can help?

Hi Mirjana!

Are you looking for specific resources? Let me know what you are looking for. I am happy to give you some recommedations for books or send you some of our free worksheets 🙂

Kind regards, Julia | Community Manager

Hi Julia, I’m not a therapist (though my wife is, and she has recommended IFS/re-construction of self to me). I live in Oakland and am looking for a psychotherapist with particular expertise in IFS, maybe L3 certified etc. Do you know of any people or resources that might help me find a good match? THANKS!

Psychology Today has a great directory you can use to find therapists in your local area. Usually, the therapists provide a summary in their profile with their areas of expertise and types of issues they are used to working with.

I hope this helps!

Mirjana, The IFS steps detailed in this article are really great. Why not try some of those out first to see if it is what you want/need? (I clicked on the download links — they email them to you). For me personally, it’s been very beneficial because I grew up in a controlling household where my family wanted to make decisions. So in therapy the therapist demanding he reparent me was not good. IFS fixes that by giving you the power to reparent youself.

Thanks so much for your labor in putting this together!

I read your column here, and “The Path to Self” frightens me.

I *like* my parts, the ones I know. I don’t want to leave them behind. They are part of me. Most of the time I like them better than I like Me. Often the easiest way out of a situation is to blend with the right part. I’ve been helped by Ghost and Rebel several times that way.

Several of my parts over the years, have become Facets of Me. I can become Teacher or Explorer, or Wordsmith or Shutterbug at the drop of a hat.

Yes, I’ve had that reaction to the path exercise also, not wanting to leave the parts behind. The first time I heard it (in a level 1 training) my eyes shot open and I didn’t go any farther. When Dick leads this exercise he’s very careful to say “If it feels right to your system” several times, and he gives the option to just stay with the parts if that feels better. My system likes this better.

Thank you for this comment!

I think it’s helpful to know that there are no parts that are supposed to be left behind. I believe that would be impossible, and trying so would go against how we are composed. As the Richard Schwartz 2021 book says in the title “No Bad Parts”. The goal is to let go of the burdens of the exiles so that the ego/protector parts can fall back and into their natural roles where they are active or activated when needed. Opposed to being in an extreme role 24/7. The latter being taxing on our body. A couple of years ago I was working with a client who was letting go of a lot of grief. Then one day the client was exposed to manipulation by a partner where the client immediately reacted firmly without inner conflict. The client surprised asked her-/himself “where the heck did that come from?”. I think this is a good example of a manager-protector previously being occupied by protecting an exile to becoming free to stand up for the client. Previously this would not be possible, because leaving the position of protecting the exile to stand up for the client would have left the exiled part exposed. The exiled part now unburdened made the manager part free to do what it is supposed to do. Which is natural preservation of the person when needed.

When children, and grownups, are doing well and at peace they are anchored in their whole body and self with the ability to just observe with no thoughts at all, but all parts are present. At this moment here is no need for achievement, management, or protection, so no part is activated.

Yes this exactly. I’ve seen this unfettered response both in clients and in myself.

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Taking Control: Therapy Homework Strategies for Emotional Regulation

The importance of therapy homework.

Therapy homework plays a crucial role in the process of emotional regulation and personal growth. It provides individuals with the opportunity to extend their therapeutic work beyond the confines of therapy sessions and actively engage in their own healing journey. In this section, we will explore what therapy homework is and the benefits it offers for emotional regulation.

What is Therapy Homework?

Therapy homework refers to assignments or tasks assigned by therapists, psychologists, coaches, or practitioners to their clients as part of their treatment plan. These assignments are designed to reinforce and apply the skills, strategies, and insights gained during therapy sessions. Therapy homework can take various forms, such as journaling, practicing specific techniques, or engaging in self-reflection exercises.

The purpose of therapy homework is to empower individuals to take an active role in their own therapy process. It encourages them to continue their therapeutic work outside of the therapy room, helping to deepen their understanding, develop new coping skills, and promote lasting change. Therapy homework provides individuals with the tools and support needed to address their emotional challenges in their day-to-day lives.

Benefits of Therapy Homework for Emotional Regulation

Engaging in therapy homework offers several benefits for emotional regulation:

• Reinforcement and Practice : Therapy homework provides a platform for individuals to reinforce the skills and techniques they learn in therapy. By actively practicing these skills in real-life situations, individuals can enhance their emotional regulation abilities and integrate them into their daily routines.
• Continuity of Care : Therapy homework bridges the gap between therapy sessions, ensuring that individuals maintain a consistent focus on their emotional well-being. It keeps the therapeutic process alive between sessions, allowing for a more continuous and effective treatment experience.
• Increased Self-Awareness : Through therapy homework, individuals have the opportunity to explore their thoughts, emotions, and behaviors in greater depth. This self-reflection promotes increased self-awareness, helping individuals identify patterns, triggers, and areas for growth.
• Empowerment and Ownership : By actively participating in therapy homework, individuals take ownership of their healing journey. It empowers them to make positive changes, develop self-compassion , and build resilience.
• Generalization of Skills : Therapy homework encourages individuals to transfer the skills they learn in therapy to real-life situations. By practicing these skills outside of the therapy room, individuals can generalize them and apply them in various contexts, contributing to long-term emotional regulation.
• Collaboration and Feedback : Therapy homework provides an avenue for ongoing collaboration between clients and therapists. It allows for regular feedback and adjustments to the treatment plan based on the individual’s progress and needs.

By embracing therapy homework as an integral part of the therapeutic process, individuals can actively participate in their own emotional regulation journey. The benefits of therapy homework extend beyond the therapy room, empowering individuals to develop lasting skills and strategies for managing their emotions and enhancing their overall well-being.

Strategies for Emotional Regulation

When it comes to managing and regulating emotions, incorporating  therapy homework  into your routine can be highly beneficial. These strategies can help individuals develop healthy coping mechanisms and enhance emotional well-being. Here are three effective strategies for emotional regulation:  mindfulness exercises ,  breathing techniques , and  journaling prompts .

Mindfulness Exercises

Mindfulness exercises are powerful tools that can help individuals become more aware of their thoughts, emotions, and sensations in the present moment. By practicing mindfulness, one can cultivate a non-judgmental attitude and develop greater self-acceptance . Here are a few mindfulness exercises that can be incorporated into therapy homework:

• Body Scan : Start by focusing your attention on different parts of your body, from head to toe, noticing any sensations or areas of tension. This exercise promotes relaxation and body awareness.
• Breathing Awareness : Pay attention to your breath as it enters and leaves your body. Notice the sensation of the breath, the rise and fall of your chest or abdomen. This exercise helps to ground yourself in the present moment.
• Sensory Awareness : Engage your senses by focusing on various sensory experiences, such as the taste of food, the texture of objects, or the sounds around you. This exercise can help bring your attention to the present and increase feelings of calmness.

Breathing Techniques

Deep breathing exercises can be effective in promoting relaxation and reducing stress. These techniques help activate the body’s relaxation response and can be easily practiced anywhere. Here are a few breathing techniques that can be incorporated into therapy homework:

• Diaphragmatic Breathing : Place one hand on your abdomen and take slow, deep breaths, allowing your belly to rise and fall with each breath. This technique helps activate the diaphragm and promote a sense of calm.
• Box Breathing : Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold your breath for a count of four before repeating the cycle. This technique helps regulate breathing and induce a state of relaxation.
• Counted Breathing : Inhale slowly for a count of four, hold your breath for a count of four, exhale for a count of six, and hold your breath for a count of two before repeating the cycle. This technique encourages deep, controlled breathing and can help calm the nervous system.

Journaling Prompts

Journaling can be a valuable therapeutic tool for emotional regulation. It provides a safe space for self-reflection, expression, and exploration of emotions. Here are a few journaling prompts that can be used as therapy homework:

• Emotional Check-In : Write about how you’re feeling in the present moment. Describe any emotions you’re experiencing and explore their origins and intensity.
• Gratitude Journal : List three things you’re grateful for each day. Reflect on the positive aspects of your life and the emotions they evoke.
• Thought Record : Identify a negative thought pattern or belief that is affecting your emotions. Challenge and reframe the negative thought by providing evidence to support a more positive or realistic perspective.

By incorporating these strategies into your therapy homework, you can develop effective skills for emotional regulation and enhance your overall well-being. Remember to personalize your therapy homework plan by setting specific goals, establishing a routine, and tracking your progress. For additional therapy homework assignments and ideas, check out our article on  therapy homework assignments .

Cognitive Restructuring

In the journey of emotional regulation, one powerful therapeutic technique is  cognitive restructuring . This approach focuses on identifying and challenging negative thought patterns, which can contribute to emotional distress. By replacing negative thoughts with more balanced and realistic ones, individuals can gain greater control over their emotions and improve their overall well-being.

Identifying Negative Thought Patterns

The first step in cognitive restructuring is to become aware of negative thought patterns. Negative thoughts often manifest as automatic and distorted thinking, such as catastrophizing, overgeneralization, or personalization. These thought patterns can perpetuate negative emotions and hinder emotional regulation.

Through therapy homework, individuals can learn to recognize their negative thoughts and identify common triggers. Journaling exercises, like keeping a thought diary, can be helpful in capturing negative thoughts as they arise. By analyzing these thoughts, individuals can gain insight into the underlying beliefs and assumptions that fuel them.

Challenging and Replacing Negative Thoughts

Once negative thought patterns have been identified, the next step is to challenge and replace them with more balanced thoughts. This involves critically examining the evidence for and against the negative thoughts and considering alternative perspectives.

One effective technique is the  ABC Model , which involves:

• Activating Event : Identifying the event or situation that triggered the negative thought.
• Belief : Recognizing the negative thought or belief that arose from the event.
• Consequence : Reflecting on the emotions and behaviors that resulted from the negative thought.
• Disputing and Replacing : Challenging the negative thought by questioning its validity and replacing it with a more rational and balanced thought.

By engaging in this process, individuals can develop a more realistic and positive outlook, leading to improved emotional regulation.

To enhance the effectiveness of cognitive restructuring, it is important to practice these techniques regularly. Incorporating them into therapy homework assignments can provide individuals with the opportunity to apply the skills they have learned in therapy to real-life situations. To explore more therapy homework strategies and assignments, visit our article on  therapy homework assignments .

Remember, cognitive restructuring is just one of the many strategies for emotional regulation. By combining this technique with other strategies, such as  mindfulness exercises  and  breathing techniques , individuals can build a comprehensive toolkit for managing their emotions and improving their overall well-being.

Emotion Regulation Techniques

When it comes to  therapy homework for emotional regulation , there are several effective techniques that individuals can incorporate into their daily lives. These techniques can help manage and regulate emotions in a healthy and productive way. In this section, we will explore three key techniques:  grounding exercises ,  self-soothing activities , and  expressive arts therapy .

Grounding Exercises

Grounding exercises are a powerful tool for bringing one’s attention back to the present moment and easing emotional distress. These exercises help individuals connect with their physical senses, creating a sense of stability and grounding. Some common grounding techniques include:

• 5-4-3-2-1 Method : Engage your senses by acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Deep Breathing : Take slow, deep breaths, focusing on the sensation of air filling your lungs and then slowly exhaling.
• Progressive Muscle Relaxation : Tense and relax each muscle group in your body, starting from your toes and working your way up to your head.

By practicing grounding exercises regularly, individuals can develop a greater sense of emotional stability and reduce the impact of overwhelming emotions. For more techniques and exercises, check out our article on  therapy homework for stress management .

Self-Soothing Activities

Self-soothing activities are effective in calming the mind and body during moments of emotional distress. These activities provide comfort and relaxation, helping individuals regain control over their emotions. Some self-soothing activities include:

• Listening to Calming Music : Create a playlist of soothing songs or sounds that help you relax and reduce stress.
• Taking a Warm Bath : Enjoy the therapeutic benefits of warm water to relax your muscles and ease tension.
• Engaging in Aromatherapy : Use essential oils or scented candles to create a calming atmosphere and promote relaxation.

By incorporating self-soothing activities into daily routines, individuals can create a sense of calm and reduce emotional reactivity. For more self-care ideas and techniques, read our article on  therapy homework for self-care .

Expressive Arts Therapy

Expressive arts therapy involves the use of various art forms to explore and express emotions. It can be an effective way to process and regulate emotions, as it allows individuals to tap into their creativity and communicate feelings that may be difficult to express verbally. Some expressive arts therapy techniques include:

• Drawing or Painting : Use art materials to create visual representations of emotions or experiences.
• Writing or Poetry : Engage in journaling or writing poetry as a means of self-expression and emotional exploration.
• Dancing or Movement : Channel emotions through movement and dance, allowing the body to release tension and express emotions.

Expressive arts therapy can be a valuable addition to therapy homework, providing individuals with a creative outlet for emotional expression and self-discovery. For more techniques and ideas, explore our article on  therapy homework for self-expression .

By incorporating grounding exercises, self-soothing activities, and expressive arts therapy into therapy homework, individuals can develop effective strategies for emotional regulation. These techniques provide individuals with valuable tools to manage and navigate their emotions in a healthy and constructive manner.

Incorporating Healthy Habits

In addition to specific strategies for emotional regulation, incorporating  healthy habits  into your daily routine can greatly support your overall well-being and enhance the effectiveness of therapy homework. By focusing on  exercise and physical activity ,  sleep hygiene , and  nutrition and hydration , you can create a solid foundation for emotional balance and regulation.

Exercise and Physical Activity

Engaging in regular exercise and physical activity has been shown to have numerous benefits for emotional regulation. Exercise releases endorphins, which are known as “feel-good” hormones that can improve mood and reduce stress and anxiety. It can also enhance self-esteem and body image , contributing to a positive sense of self.

Incorporating exercise into your therapy homework routine doesn’t have to be complicated. It can be as simple as going for a walk, practicing yoga, or participating in a fun physical activity that you enjoy. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Remember, even small bursts of movement throughout the day can add up and make a difference.

Sleep Hygiene

Sleep plays a crucial role in emotional well-being and regulation. Poor sleep can contribute to increased stress, irritability, and difficulty managing emotions. Establishing good  sleep hygiene  practices can help improve the quality and duration of your sleep.

Some key strategies for maintaining good sleep hygiene include:

• Establishing a consistent sleep schedule : Try to go to bed and wake up at the same time each day, even on weekends.
• Creating a relaxing bedtime routine : Engage in activities that promote relaxation, such as reading a book, taking a warm bath, or practicing relaxation techniques.
• Creating a sleep-friendly environment : Make sure your bedroom is cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine if needed.
• Limiting exposure to screens : Avoid using electronic devices, such as smartphones or tablets, before bedtime as the blue light emitted can disrupt sleep patterns.

Prioritizing sleep and implementing these practices can help ensure that you are well-rested and better equipped to manage your emotions throughout the day.

Nutrition and Hydration

The food we consume has a significant impact on our physical and mental well-being. A well-balanced diet can provide the necessary nutrients to support brain function and emotional regulation. It’s important to focus on  nutrition and hydration  as part of your therapy homework plan.

Aim to consume a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. These provide essential vitamins, minerals, and antioxidants that can support your emotional well-being. Additionally, staying hydrated by drinking an adequate amount of water throughout the day is essential for maintaining optimal brain function and overall health.

Consider consulting with a registered dietitian or nutritionist to develop a personalized nutrition plan that aligns with your specific needs and goals.

By incorporating  exercise and physical activity , practicing  sleep hygiene , and prioritizing  nutrition and hydration , you can create a solid foundation for emotional regulation. These healthy habits not only support your overall well-being but also enhance the effectiveness of your therapy homework. Remember, small changes can have a big impact, so start incorporating these habits gradually and be consistent in your efforts.

Creating a Personalized Therapy Homework Plan

In order to effectively regulate emotions and make progress in therapy, it’s essential to create a personalized  therapy homework plan . This plan will help individuals set goals, establish a routine, and track their progress. By actively engaging in therapy homework, individuals can reinforce the skills they learn during therapy sessions and apply them to their daily lives.

Setting Goals

Setting clear and attainable goals is a crucial step in creating a therapy homework plan. Goals provide direction and motivation, helping individuals stay focused on their emotional regulation journey. When setting goals, it’s important to make them specific, measurable, achievable, relevant, and time-bound (SMART).

Examples of SMART goals for emotional regulation may include:

• Practice a mindfulness exercise for 10 minutes every morning before starting the day.
• Implement a self-soothing activity whenever feeling overwhelmed or anxious, at least three times per week.
• Journal for 15 minutes each evening to reflect on emotions and identify patterns.

By setting goals that align with individual needs and preferences, individuals can tailor their therapy homework plan to suit their unique circumstances.

Establishing a Routine

Consistency is key when it comes to therapy homework. Establishing a regular routine helps individuals incorporate their homework activities seamlessly into their daily lives. By designating specific times for therapy homework, it becomes a habitual practice that can enhance emotional regulation skills.

Consider the following tips for establishing a routine:

• Set aside dedicated time each day or week for therapy homework.
• Create a quiet and comfortable space to engage in therapy homework activities.
• Use reminders or alarms to prompt engagement in therapy homework.
• Find a balance between challenging oneself and ensuring the homework activities are manageable.

Remember, it’s important to be flexible and adjust the routine as needed. Life’s demands may change, and it’s essential to adapt the therapy homework plan accordingly.

Tracking Progress

Tracking progress is a valuable way to monitor growth and celebrate achievements. It allows individuals to recognize their efforts and identify areas that may require further attention. By tracking progress, individuals can also share insights with their therapist, fostering open communication and collaboration.

Consider the following methods for tracking progress:

• Keep a journal or use a digital tracking app to record completed therapy homework activities.
• Use a rating scale to assess emotional regulation skills before and after engaging in therapy homework.
• Regularly review and reflect on the progress made, noting any challenges or breakthroughs.

Tracking progress provides individuals with a tangible record of their growth, serving as a reminder of their accomplishments and motivating them to continue their journey towards emotional regulation.

By incorporating these strategies into a personalized therapy homework plan, individuals can optimize their efforts towards emotional regulation. Remember to consult with a qualified therapist or mental health professional to tailor the plan to individual needs and to receive guidance throughout the process.

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About Samara Bowser

Samara Bowser is the owner of 1 Journey Counseling & Consulting Services, PLLC. She completed her undergraduate and graduate studies with a Bachelor’s in Psychology and Masters of Social Work at North Carolina Central University. Samara is a licensed clinical social worker (LCSW), in the states of North Carolina and Virginia. Samara is a certified trauma informed therapist through Duke’s collaborative providing trauma-focused cognitive behavioral therapy and EMDR.

Counseling Background and Process

My clinical work began in 2006 working in community, outpatient, and school-based settings. My expertise extends through engaging individuals with concerns related to trauma, anxiety, depression, grief, transition, behavioral, and self-esteem. The ultimate goal in therapy is to grow and nurture a wellness partner relationship with individuals of all ages.

I believe in a client-centered approach using laughter, warmth, and transparency. Allow me to be your therapeutic guide as you work towards a lifestyle change. My role is to assist, engage, and empower you to define your diagnosis. Each C.A.S.E. is different; however, the end goal is the same, self-awareness. We reach that goal through:

• Authenticity

2216 South Miami Blvd, Suite 203 Durham, NC 27703

(919) 886-3158 [email protected]

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Elizabeth Samara

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My Practice at a Glance

Elizabeth Samara, LPC, PLLC

3000 United Founders Boulevard

Oklahoma City, OK 73112

• Pay by Cash, Check, Mastercard, Visa
• BlueCross and BlueShield
• Health Choice
• Healthcare Highways
• UnitedHealthcare UHC | UBH

Qualifications

• Verified by Psychology Today Licensed by State of Oklahoma / 4428
• Attended University of Central Oklahoma , Graduated 2008

Specialties and Expertise

• Anger Management
• Behavioral Issues
• Bipolar Disorder
• Borderline Personality (BPD)
• Coping Skills
• Family Conflict
• Life Coaching
• Life Transitions
• Mood Disorders
• Peer Relationships
• Pregnancy, Prenatal, Postpartum
• Relationship Issues
• Self Esteem
• Self-Harming
• Sleep or Insomnia
• Suicidal Ideation
• Trauma and PTSD
• Women's Issues

Client Focus

Participants, treatment approach, types of therapy.

• Cognitive Behavioral (CBT)
• Family / Marital
• Family Systems
• Interpersonal
• Solution Focused Brief (SFBT)
• Trauma Focused

Primary Location

Nearby areas.

• Oklahoma City, OK