Healing happens both inside and outside the virtual therapy room. Access your therapeutic worksheets, self-assessments, and homework assignments here.

At The Carter Psychotherapy Group, our goal is to equip you with the tools you need to navigate life's challenges independently. Evidence-based treatments like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are highly collaborative. The exercises, readings, and reflections you complete between our telehealth sessions help bridge the gap from learning new coping skills to applying them in your daily life. 

Disclaimer: The assessments and worksheets provided below are intended for use by active clients of The Carter Psychotherapy Group under the guidance of your therapist. They are not intended to diagnose or replace professional medical advice.

Downloadable Worksheets

Please download, print, or digitally fill out the worksheets assigned by your therapist prior to your next session.

📄 CBT Thought Record: Track activating events, your beliefs about them, and the resulting emotional consequences.

📄 Identifying Cognitive Distortions: A checklist to help you recognize unhelpful thinking habits (e.g., catastrophizing, black-and-white thinking).

📄 Behavioral Activation Log: Schedule and track mood-boosting activities to combat depression.

DBT (Dialectical Behavior Therapy) Tools

📄 Emotion Regulation Diary Card: Track your daily emotions, urges, and the coping skills you used.

📄 Distress Tolerance T.I.P.P. Skills: A quick-reference guide and worksheet for managing overwhelming emotions.

📄 DEAR MAN Interpersonal Effectiveness: A worksheet to help you plan out difficult conversations and set boundaries effectively.

Trauma & Mindfulness Exercises

🎧 Guided Grounding Exercise (5-4-3-2-1 Method): (Audio link or text guide)

📄 Window of Tolerance Tracker: Learn to recognize when you are hyper-aroused (anxious) or hypo-aroused (numb).

📄 Self-Esteem & Self-Compassion Journal Prompts.

Submitting Your Assignments Securely

Because your worksheets may contain sensitive personal information, we ask that you do not email them directly. Please upload your completed homework securely through our HIPAA-compliant Client Portal before your next scheduled appointment.

Log In to the Current Client Portal

Schema Therapy is highly focused on identifying lifelong patterns and shifting into the "Healthy Adult" mode, so these specific tools reflect that approach:

Schema Therapy Tools

📄 Young Schema Questionnaire (YSQ) Short Form: A foundational assessment tool used to help you and your therapist identify your core emotional schemas (e.g., abandonment, unrelenting standards, or emotional deprivation). 

📄 Daily Schema Diary: Track daily triggering events, identify which schemas were activated, and reflect on the emotional and behavioral responses you experienced.

📄 Schema Mode Map: A visual worksheet to help you identify when you shift into different "modes" (such as the Vulnerable Child, the Punitive Critic, or the Healthy Adult) during times of distress.

📄 Healthy Adult Flashcards: A template for creating personalized, compassionate statements to read to yourself when a negative schema is triggered, helping you stay grounded in your Healthy Adult mode.

📄 Needs & Boundary Setting Worksheet: An exercise designed to help you recognize unmet emotional needs from your past and practice expressing them assertively in your current relationships.