Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.
Compassionate Letter to Self
PreviewWhat situation or feeling is troubling you?
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What is the self-critical voice saying?
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Write a letter from your compassionate observer:
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Mood before writing (0–10)
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Mood after reading the letter (0–10)
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What was it like to receive this perspective?
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This is a read-only preview. Sign up to assign it and let clients complete it on any device.
‘Compassionate Letter to Self’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for depression and low mood.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
Most people work through it in around 20 minutes. It moves through three short steps:
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
In common with other CBT methods, ‘Compassionate Letter to Self’ works by building a kinder, more balanced relationship with oneself (compassion-focused work). The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
Sign up free and send your client a link. They complete it on any device — you review their responses before the next session.
No credit card required. 10 free worksheets every month.
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