Ride The Wave Counseling Services

Therapy Tools
& Worksheets

Free resources to support your mental health journey — between sessions and beyond.

These tools are provided by the clinicians at Ride The Wave to support your growth and healing. Download, print, or use them digitally — they're yours to keep.

01
Browse the tools below
Find a worksheet that matches what you're working on right now.
02
Click to download
Each tool opens as a PDF — print it or fill it out on your device.
03
Bring it to your session
Share your responses with your therapist to deepen your work together.
Category
Anxiety & Stress
1 resource available
Worksheet
What Is Underneath the Anger?
A 5-part guided worksheet to help you understand what your anger is really saying — and move from reacting to responding with truth.
Adults & Teens Download
Worksheet
5-4-3-2-1 Grounding Tool
A simple sensory grounding technique for moments of panic, overwhelm, or dissociation.
Coming Soon
Worksheet
Worry Time Exercise
A structured daily practice to contain anxious thoughts and reduce the mental load of worry throughout your day.
Coming Soon
Category
Somatic & Body Awareness
1 resource available
Client Handout
Getting to Know What Your Body Is Actually Doing
A somatic awareness handout covering the nervous system's three states, six body-based practices, and reflection questions to bring to your next session.
Adults Download
Worksheet
The Inside-Outside Gap
A guided reflection for people who manage well on the outside while something else runs on the inside.
Coming Soon
Practice Guide
Daily Nervous System Check-In
A simple one-minute daily practice to track which window state you're in and what your body is telling you.
Coming Soon
Category
DBT Skills
Coming soon
Skills Sheet
TIPP Skills for Emotional Regulation
DBT-based tools to quickly reduce intense emotional distress using Temperature, Intense exercise, Paced breathing, and Progressive relaxation.
Coming Soon
Worksheet
Emotion Identification Chart
A visual tool to help you name what you're feeling — because naming an emotion is the first step to managing it.
Coming Soon
Skills Sheet
DEAR MAN Communication Script
A DBT interpersonal effectiveness tool for asking for what you need and setting boundaries with confidence.
Coming Soon
Category
Depression & Mood
Coming soon
Worksheet
Behavioral Activation Planner
A weekly tool to schedule small, meaningful activities that fight depression by getting your body and mind moving again.
Coming Soon
Worksheet
Thought Record — Challenging Negative Beliefs
A CBT-based tool to identify, examine, and reframe unhelpful thought patterns.
Coming Soon
Journal Prompt
Daily Mood & Energy Tracker
Track your mood, sleep, energy, and triggers daily to spot patterns and share insights with your therapist.
Coming Soon
Category
Relationships & Communication
Coming soon
Worksheet
Identifying My Communication Style
Explore whether you tend toward passive, aggressive, or assertive communication — and learn what assertiveness looks like in practice.
Coming Soon
Worksheet
Setting Boundaries Without Guilt
A guided worksheet to help you identify where you need boundaries and practice saying them out loud.
Coming Soon
Couples Tool
Weekly Check-In for Couples
A simple structured conversation guide to help partners stay emotionally connected between therapy sessions.
Coming Soon
Category
Teens & Young Adults
Coming soon
Worksheet
My Feelings Check-In
A simple, visual daily check-in tool designed for teens to identify and express how they're feeling.
Coming Soon
Journal Prompts
Teen Journaling Starter Kit
30 journal prompts designed specifically for teens exploring identity, relationships, stress, and self-worth.
Coming Soon
Worksheet
Coping Skills Menu
A personalized menu of coping strategies to reach for when emotions feel too big to handle alone.
Coming Soon

Please note: These worksheets are educational tools intended to support therapy — they are not a substitute for professional mental health treatment. If you are in crisis or experiencing a mental health emergency, please call or text 988 (Suicide & Crisis Lifeline) or contact your therapist directly.

Ready to work with one of our therapists?

These tools are most powerful when used alongside personalized therapy. We'd love to support you.

Request an Appointment
© 2025 Ride The Wave Counseling Services  ·  Knoxville, TN