The following worksheets are included in my book Career Psychology, and are available in PDF format here.
Career Exploration: The Five Questions
The five questions on this worksheet may help point you toward career paths to explore.
Daily Practice Record
Although I recommend the use of this worksheet for job search steps, you can use it to track any type of behavioral practice.
A Simple Resume
The following is a template for a simple resume. As I mention in Career Psychology, the matches between the job you're applying for and your resume should jump out at the reader. Please modify (just slightly) the summary and first few bullets to highlight matches.
A Simple Cover Letter
You might only have 15 seconds to catch your reader's attention on the cover letter. You can keep things simple and straight-forward by following the three-paragraph format outlined here.
The Four Interview Questions
Although there are many questions you may be asked in an interview, the following four are very common. I recommend that you prepare answers for each of them in advance (and customize the first one for each job.)
In cognitive-behavioral therapy, we use many research-tested approaches to work on stress and anxiety reduction, mood improvement, and other issues. I've converted a few of these approaches into worksheets, which you're welcome to print out and use.
These are, of course, only starting points. In therapy, we can go far deeper into these processes. But you might find some of these worksheets to be helpful catalysts for developing new thoughts, emotions, and actions. You're welcome to email me if anything is unclear. (Note: The following worksheets are in Adobe Acrobat PDF format.)
Changing Thoughts and Actions
Emotions often follow thoughts and actions — and a shift in thought and action can inspire new feelings. In this exercise, you choose a troubling situation and write out your feelings and thoughts about the event. You then choose realistic, self-supportive new thoughts and identify actions that can support the new thoughts.
Using Strengths in New and Unique Ways
The new field of "positive psychology" is focused on strengthening what works, rather than focusing on what doesn't work. Positive psychology researchers have found that when we identify inner strenghts and use them in new, unique ways, we will often experience improvements in mood. The following worksheet is based on this approach.
Shining a Spotlight on Worries and Fears
In this exercise — which I often use when working with anxiety — you have an opportunity to "unmask" some of the specific thoughts, beliefs, and expectations that give rise to a sense of worry. Once you have clarified some of the specifics, you can use an approach like the one above to begin to make changes.
Developing New Responses
When a client feels "trapped" in a life pattern, I often use this type of approach to clarify old responses to triggering situations — and to shape a possible new response. This type of process can be particularly helpful when there is a repeated "triggering" situation(s) in a person's life.
The Three-Minute Rest
For those of us who live busy, stressful lives, it can be extremely important to set aside brief times during the day to allow our minds to unwind and rest. The following worksheet outlines a simple three-minute rest exercise that is based on common relaxation/meditation practices.