Interpersonal psychotherapy exercises and printable worksheets for depression

My full interpersonal psychotherapy guide can be found here.

1. Role transition reflection sheet

Goal: Understand and process a recent life change (breakup, moving, job loss).

• • Describe the change:

• • • How has it affected your identity or routine?
    • What have you lost? What might you gain?
    • Coping strategies you’ve tried:
    • New roles or skills you need to build:

Encourage writing about the emotional impact and brainstorming adaptive responses.

2. Grief and loss processing journal

Goal: Help with unresolved grief contributing to depression.

• • Prompts:

• • • What do you miss most about the person?
    • What emotions are you avoiding?
    • What routines or support systems have changed since the loss?
    • What would you say to them if they were here today?
    • How can you start honoring their memory while moving forward?

3. Assertive communication script
   
   

Goal: Practice expressing needs clearly without aggression or passivity.

Use this formula:

“I feel [emotion] when [situation] because [reason]. I would prefer [need or boundary].”

Example:

“I feel overwhelmed when I don’t get a reply for days because it makes me feel ignored. I’d prefer we check in at least once a week.”

4. Relapse prevention plan (IPT style)

Goal: Create a personalized plan for maintaining gains and handling future stress.

• • Sections:

• • • Warning signs I might be getting depressed again:
    • Relationship stressors that could trigger relapses:
    • People I can reach out to:
    • IPT skills that help me stay balanced:
    • Plan if I feel my mood worsening:

This is great for wrapping up therapy or creating a “safety net” between sessions.

5. Support network map
   
   

Goal: Visualize your current support system and spot where it’s strong or needs building.

• • Draw 3 concentric circles:

• • • 🟢 Inner circle: People you trust deeply, like your partner, parent, and best friend.
    • 🟡 Middle circle: Friends or acquaintances you like but don’t confide in.
    • 🔴 Outer circle: Helpers like therapists, doctors, or community contacts.

• • Then reflect:

• • • Who could you reach out to more?
    • Are any relationships draining instead of helpful?

6. “Relationship roles” exploration sheet
   
   

Goal: Explore recurring roles you play in relationships that might reinforce depressive thinking (caretaker, avoider, people-pleaser).

• • Prompts:

• • • In most close relationships, I often find myself acting as…
    • This role helps me feel…
    • But sometimes it causes…
    • One relationship where this pattern shows up most is…
    • A healthier way to engage in that relationship could be…

Use this in therapy to discuss identity, boundaries, and unmet emotional needs.

7. Values and priorities rebalancing tool

Goal: Help clients clarify what matters most in their relationships and life roles, particularly after depression has disrupted them.

• • Sections:

• • • My top 5 relationship values such as trust, loyalty, and quality time.
    • Which ones are currently missing or neglected?
    • What changes would help align my actions with those values?
    • One small thing I can do this week to move toward this goal.

Excellent for role transition work, such as after a breakup, job change, or loss.

8. “IPT conversation prep” worksheet
   

Goal: Prepare for difficult conversations using IPT strategies (assertiveness, timing, empathy).

• • Prompts:

• • • What is the main issue I want to discuss?
    • What emotion do I feel and why?
    • What outcome would I like from the conversation?
    • What’s a good time/place to bring this up?
    • What might the other person feel or need?
    • How can I communicate clearly and kindly?

Perfect for those working on interpersonal disputes or avoiding confrontations out of fear or sadness.

9. Self-compassion for interpersonal mistakes exercise
   
   

Goal: Address self-blame and guilt after social conflicts or perceived failures.

• • Sections:

1. 1. 1. Describe the situation that triggered guilt or shame.
      2. What did you say/do? What do you wish you’d done differently?
      3. What would you say to a friend in the same situation?
      4. What can you do to repair it, if needed?
      5. What will you remind yourself of next time?

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