Print them, save them as a PDF, or just read along on screen. Each one takes about ten minutes and is made to be brought into a therapy session.
Workbook 01
Before my first session
First sessions can feel awkward. A few notes beforehand make it easier to say what matters — and to tell whether this therapist is right for you.
What’s bringing me to therapy right now?
What happened, or what has been building up? Why now?
What I’d like to be different in three months
Think in everyday terms: sleep, work, relationships, how you speak to yourself.
Things I find hard to say out loud
You don’t have to share these yet. Writing them down is a start.
What has helped before (and what hasn’t)
Past therapy, medication, people, habits.
Questions to ask my therapist
How do you usually work, and what does a typical session look like?
How will we know if therapy is helping?
How often will we meet, what does it cost, and what’s your cancellation policy?
What happens if I need support between sessions?
After the session: did it feel like a fit?
Did I feel listened to? Could I be honest? Would I go back?
karnacology.com/printables — for personal use. This worksheet isn’t a substitute for professional care.
Workbook 02
7-day reflection journal
Ten minutes a day. Over a week, patterns in mood, sleep and triggers start to show up — useful for you, and for your therapist.
Day 1 · Mood (1–10): ____ · Sleep: ____ h
What stood out today?
Day 2 · Mood (1–10): ____ · Sleep: ____ h
What drained me, and what restored me?
Day 3 · Mood (1–10): ____ · Sleep: ____ h
A moment I reacted more strongly than I expected:
Day 4 · Mood (1–10): ____ · Sleep: ____ h
Something I avoided — and why:
Day 5 · Mood (1–10): ____ · Sleep: ____ h
Who did I feel close to today?
Day 6 · Mood (1–10): ____ · Sleep: ____ h
A small win, however small:
Day 7 · Mood (1–10): ____ · Sleep: ____ h
Looking back on the week, what do I notice?
To bring to my next session
One thing I want to talk about:
karnacology.com/printables — for personal use. This worksheet isn’t a substitute for professional care.
Workbook 03
Dream journal
Dreams fade within minutes of waking. Keep this by your bed and write first, interpret later — the prompts borrow from psychoanalytic dream work.
Date: __________
The dream, as I remember it (details, colours, fragments):
How I felt in the dream — and on waking
Feelings are often the clearest clue.
People, places and objects
Who or what appeared? What does each one remind me of?
Connections to waking life
What happened in the day or two before? Is anything unfinished?
If this dream were a message, what might it be saying?
karnacology.com/printables — for personal use. Read more about dreams in Dreams & the unconscious.
Workbooks are for reflection and aren’t a substitute for professional care. Looking for a therapist? Start with the Fit Finder or explore therapy options.
