Supportive therapy exercises and worksheets for depression

1. Mood tracking exercise
   
   

• • Purpose

To help clients notice patterns in their mood and activities.

• • Why it works

Depression often distorts memory and perception.

Tracking gives a more realistic view and helps spot small improvements.

• • Printable worksheet

Mood Tracker.

2. Positive activity scheduling

• • Purpose

Plan and commit to one enjoyable or meaningful activity per day.

• • Why it works

Depression often causes withdrawal; this counters it with structured, slight wins.

• • Printable worksheet

Behavioral Activation Worksheet.

3. Coping skills toolbox

• • Purpose

Assists in building a “menu” of coping strategies they can turn to when they feel low.

• • Why it works

Having concrete options prepared lowers exhaustion during tough moments.

• • Printable worksheet

Coping Skills Toolbox.

4. Self-compassion letter exercise
   
   

• • Purpose

Write a letter to yourself as if you were a supportive friend.

• • Why it works

Self-compassion shrinks self-criticism.

• • Printable worksheet

Self-Compassion Letter.

5. Gratitude journal exercise

• • Purpose

Write down three things you’re grateful for each day.

• • Why it works

Gratitude practice can gradually shift attention from negative bias toward more positive experiences.

• • Printable worksheet

Gratitude Journal Template.

6. Pleasant events list

• • Purpose

Find activities that bring little moments of pleasure or satisfaction.

• • Why it works

Depression numbs joy, but discovering and gradually reintroducing pleasurable activities boosts dopamine and motivation.

• • Printable worksheet

Pleasant Activities List.

7. Values clarification exercise

• • Purpose

Explore and define what really matters to you, such as relationships, creativity, health, etc.

• • Why it works

Depression often makes life feel meaningless. Clarifying your values can reignite a degree of purpose and direction.

• • Printable worksheet

Values Discussion Cards.

8. Problem-solving skills training
   
   

• • Purpose

A step-by-step method to tackle seemingly insurmountable problems by breaking them into smaller steps.

• • Why it works

Depression often brings despair.

Structured problem-solving boosts feelings of control and competence.

• • Printable worksheet

Problem-Solving Packet.

9. Thought record (CBT style)

• • Purpose

Write down negative thoughts, challenge them, and replace them with more balanced ones.

• • Why it works

Even in supportive therapy, gently questioning harmful thinking can be powerful for managing depressive spirals.

• • Printable worksheet

Thought Record Template.

10. Grounding techniques for emotional exhaustion

• • Purpose

Manage intense emotions (like panic, sadness) by using the five senses to ground in the present.

• • Why it works

Depression can come with episodes of dissociation or emotional flooding. Grounding stabilizes the nervous system.

• • Printable worksheet

Grounding Techniques Handout.

11. Assertive communication skills practice
    
    

• • Purpose

Teach how to express needs and feelings clearly without guilt or aggression.

• • Why it works

People with depression often suppress emotions, leading to resentment or withdrawal.

Luckily, assertiveness improves self-esteem.

• • Printable worksheet

Assertive Communication Worksheet.

12. Self-care planning exercise

• • Purpose

Build a personalized plan for emotional, physical, and mental self-care.

• • Why it works

Depression decreases motivation for self-care; structured plans make it easier to follow through.

• • Printable worksheet

Self-Care Plan.

13. Motivation and goal-setting worksheet

• • Purpose

Set simple, achievable goals for the week or month.

• • Why it works

Depression thrives on despair; setting even tiny goals rebuilds a sense of agency and progress.

• • Printable worksheet

SMART Goals Worksheet.

14. Distress tolerance skills (borrowed from DBT)

• • Purpose

Learn crisis survival skills for when emotions feel too intense.

• • Why it works

Depressive episodes sometimes come with emotional crises (self-harm urges, extreme sadness); these tools help ride the wave safely.

• • Printable worksheet

Distress Tolerance Skills.

Final note

Supportive therapy can be a powerful anchor when you’re navigating depression.

It offers a safe space to process emotions, build coping skills, and bolster hope, without the pressure of diving into past trauma or making massive life changes overnight.

While it’s not a “quick fix,” consistent encouragement, validation, and practical strategies you gain from supportive therapy can make a real difference in how you manage your symptoms day to day.

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