Free · Made by a licensed therapist

Worksheets that go
as deep as you need.

Printable tools for anxiety, shame, grief, self-understanding, and the space between sessions. No app. No login. Just download and use them.

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Anxiety · Wellovie Feel
Thought Patterns Record
Examine a thought that's been running the show. What's it saying — and is it actually true?
Self-Understanding · Wellovie Find
What Actually Matters
Surface the values beneath your choices. Figure out what you're really orienting toward.
Grounding · Core Tools
Coming Back
A sensory grounding sequence for when you've drifted too far into your head.
How it works

Simple by design.

No platform to learn. No account to create.

1
Choose a worksheet
Browse by emotion or theme. Each card tells you exactly what the worksheet helps with.
2
Download the PDF
Opens directly in your browser. Print it out, or fill it in on your phone or tablet.
3
Do the work
Use it on your own, between sessions, or bring it to therapy as a starting point.
The library

Every worksheet.
Free to download.

Each one is built around a real clinical concept, written in plain human language. These are tools that work — whether you're in therapy or not.

🧠
Anxiety · Thought Work
Thought Patterns Record
Most anxiety is driven by a thought that feels true but hasn't been examined. This worksheet walks you through one thought — what it's saying, what evidence actually exists, and what a steadier version might be.
Anxiety Thought work CBT-based
✓ Free download Download PDF ↗
🌡️
Emotions · Core Tools
Naming the Feeling
Most people know "I feel bad." This worksheet helps you get specific — because the more precisely you name an emotion, the less power it has to run you from the background. Includes a full feelings vocabulary map.
All emotions Vocabulary Awareness
✓ Free download Download PDF ↗
🔄
Anxiety · The Loop
Breaking the Loop
When the same thought keeps cycling, it's not a thinking problem — it's a loop. This worksheet helps you see exactly how your loop works so you can interrupt it before it runs the full circuit.
Rumination Anxiety Patterns
✓ Free download Download PDF ↗
⚓
Grounding · Core Tools
Coming Back
A sensory grounding sequence for when you've gone too far into your head or a feeling has taken over your body. Uses your five senses to bring you back to now. Works in 3 minutes.
Grounding Body-based Acute anxiety
✓ Free download Download PDF ↗
🔦
Shame · Deep Work
Seeing Shame Clearly
Shame says you are the problem. This worksheet separates what happened from what you concluded about yourself — and asks whether that conclusion was ever actually true, or just something you agreed to believe.
Shame Core beliefs Deep work
✓ Free download Download PDF ↗
🧭
Values · Wellovie Find
What Actually Matters
Most people are living toward something — but couldn't name it under pressure. This worksheet surfaces the values underneath your choices so you can see whether the life you're building is the one you actually want.
Values Identity Direction
✓ Free download Download PDF ↗
📋
Weekly · Core Tools
Weekly Check-In
A 10-minute weekly review of how you actually felt, what used your energy, what helped, and what you want to carry into next week. Simple enough to do every Sunday. Deep enough to matter.
Weekly habit Self-awareness Review
✓ Free download Download PDF ↗
📊
Regulation · Core Tools
Your Steady Range
There's a zone where you function — where you can think, feel, and respond. This worksheet helps you map your personal range, recognize when you've left it, and find your way back.
Regulation Body awareness Nervous system
✓ Free download Download PDF ↗
📝
Before Your First Session · Part 1 of 3
What Brought You Here
The story of what's been happening — what made you reach out, what you've been carrying, and what you're bringing into your first session. Helps your therapist understand where you're starting from.
Pre-session Intake First session
✓ Free download Download PDF ↗
🌍
Before Your First Session · Part 2 of 3
Your Life Right Now
The thing you're bringing to therapy doesn't exist in isolation — it lives inside a whole life. Gives your therapist a picture of your world across six areas: work, relationships, body, home, support, and daily rhythm.
Pre-session Life context First session
✓ Free download Download PDF ↗
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Before Your First Session · Part 3 of 3
What I Want You to Know
About the therapeutic relationship itself — how you work, what's helped before, what you're hoping for, and what you're nervous about. Good therapy is built on this kind of honesty.
Pre-session Therapeutic fit First session
✓ Free download Download PDF ↗
Coming soon

More worksheets
in progress.

New worksheets added every month. These are next.

Grief
How Grief Moves
Coming soon
Shame
The Story You Carry
Coming soon
Relationships
Your Closeness Pattern
Coming soon
Anger
What Anger Is Protecting
Coming soon
Anxiety
High Alert Mode
Coming soon
Identity
The Different Parts of You
Coming soon
About these worksheets

Made by a
licensed therapist.

W
Wellovie
Licensed Mental Health Counselor, LMHC
These worksheets are built on real clinical frameworks — the same ones used in therapy rooms — but written in plain language for people who want to do this work on their own. Every prompt exists because it leads somewhere. Nothing is filler.

Wellovie is a self-guided educational tool. It is not therapy and does not replace it. If you are working with a therapist, these worksheets are designed to be used between sessions or brought in as a starting point for conversation.