Universal
Feelings, grounding, safety plans.
12 tools42 worksheets
Interactive tools
Use live in a session or send to a client.
- ADHD Executive FunctionTask breakdown + dopamine pairing for ADHD brains
- BreathworkGuided breath pacers for every state
- Burnout Recovery PlanMaslach 6-domain assessment + subtract / add / redesign plan
- Daily Mood Check-In30-second mood, sleep & meds log
- Decisional BalanceMI 4-quadrant grid — weighted pros/cons of using vs stopping
- Dissociation GroundingTyped protocol for DP/DR, amnesia & shutdown
- Feelings Wheel + Body MapAdvanced affect vocabulary with somatic anchor
- Grounding ToolNon-breathwork grounding for here-and-now
- JournalOpen, private journaling — no structure
- Personal Coping CardWarning signs · what helps · who to reach · why
- Readiness RulerMI importance / confidence / readiness rulers + change-talk prompts
- Safety PlanStanley–Brown 6-step protocol
Printable worksheets
PDFs and fillable handouts.
- 5-4-3-2-1 GroundingSensory grounding for panic, flashback, or dissociation
- Anger Management PlanA written plan for the next time the temperature climbs to a 7
- Anger Management WorksheetTriggers, early warnings, and a tiered cool-down plan
- Assertiveness WorksheetThe DESC script — describe, express, specify, consequences
- Circle of ControlThree concentric circles — control, influence, neither
- Coping Skills for AnxietyA menu organized by what kind of moment you're in
- Coping Skills WorksheetA green/yellow/red menu sorted by intensity
- Decisional Balance WorksheetPros and cons of changing — and of staying the same
- Emotional Intelligence WorksheetA 4-domain self-assessment and one skill to grow this season
- Emotional Regulation WorksheetNotice → Name → Understand → Choose
- Feelings Wheel PrintableInner ring to outer ring — find the precise word
- Five Senses Grounding WorksheetThe 5-4-3-2-1 technique as a fillable exercise
- Forgiveness WorksheetRelease the grip without condoning what happened
- Gratitude WorksheetA 7-day specificity-trained gratitude log — not the vague kind
- Grief — Dual Process & Continuing BondsOscillate between leaning into loss and rebuilding life around it
- Grief WorksheetDescribe the loss, ride the wave, keep the bond
- Inner Critic DialogueSpeak with the critic instead of at it
- Inner Critic WorksheetName the voice, find what it's protecting, let your adult self answer back
- Mindfulness WorksheetOne five-minute round — before, during, after
- Mood Tracker PrintableA 7-day mood, sleep, energy, and anxiety log
- People Pleasing WorksheetTrace the pattern, name the fear, practice one small no
- Post-Session ReflectionFive questions to take the work past the hour
- Progressive Muscle RelaxationJacobson's 16-muscle tense-and-release protocol
- Relapse Prevention WorksheetCatch the slide weeks before the behavior returns
- Safety Plan WorksheetA six-step Stanley–Brown-style crisis plan
- Self Esteem WorksheetStrengths inventory plus a self-compassion reframe
- Self-Care WorksheetSix domains, rated honestly, one action each
- Self-Compassion BreakKristin Neff — three sentences to meet yourself in a hard moment
- Self-Esteem BuilderStrengths inventory + weekly evidence log + critic reframe
- Shame Resilience MapRecognize, reach out, speak, and reality-check
- Shame vs Guilt WorksheetSort which one you are actually carrying — and what each one is asking for
- Sleep DiaryTwo weeks of mornings — patterns show by day 7
- Sleep Hygiene ChecklistThe 12 habits that actually move the needle on sleep
- Sleep Hygiene WorksheetA 10-habit checklist plus a 3-habit commitment
- SMART GoalsTurn a vague intention into a goal small enough to do
- The Anger IcebergWhat's underneath the anger you (or they) can see
- Three-Good-Things Gratitude LogA daily 1-minute practice with measurable mood lift
- Triggers WorksheetSituation → body → thought → behavior chain
- Weekly Mood & Energy TrackerSeven days, three ratings, one pattern
- Wheel of LifeRate eight life areas and read the shape, not the scores
- Window of ToleranceMap your nervous system zones — and what brings you back
- Worry TimePostpone worry to a 20-minute appointment with itself