Feelings and calm
For naming what you feel, settling your body when it's all too much, and getting through the heavy days. If you're not safe right now, the helplines come first.
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Feelings Wheel
A free printable feelings wheel (emotion wheel) PDF: six core feelings and 36 more precise words, with a daily check-in and a week log to name what you feel.
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5-4-3-2-1 Grounding Worksheet
A free, printable 5-4-3-2-1 grounding worksheet: rate how you feel, work through your five senses, re-rate, then build your own toolkit and plan for next time.
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Circle of Control Worksheet
A free circle of control worksheet: sort your worries into what you can control, influence and can't control, then choose one step for each. Free PDF.
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Feelings Thermometer
A free feelings thermometer: rate any feeling from 0 to 10, write what each level is like for you, and plan what helps. Works for adults and older kids. Free PDF.
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Progressive Muscle Relaxation Script
A free progressive muscle relaxation script in plain English: tense and release 13 muscle groups from feet to face, with a before-and-after check and 7-day log.
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Body Scan Script
A free body scan meditation script in plain English: move your attention slowly from toes to head, noticing without changing, with reflection prompts and a log.
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Mindfulness Worksheet
A free mindfulness worksheet: one everyday activity, a few minutes with your breath, a way to watch thoughts and a week of tiny practices. Not for everyone.
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Anxiety Journal Prompts
Free anxiety journal prompts: name the worry, sort what you can influence, note what helped before and pick one small step. Not treatment. Free printable PDF.
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CBT Triangle Worksheet
Free CBT triangle worksheet: map one moment into thoughts, feelings and behaviours and see how they link. Self-help, not therapy. Free printable PDF.
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Grief Worksheet
A free, gentle grief worksheet for after a bereavement: write about who you miss, what you feel and what helps today. No stages, no timetable. Free PDF.
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Grief Journal Prompts
Free, gentle grief journal prompts for after a bereavement: who you miss, what you feel, what you wish you'd said. Skip any prompt. No stages. Free PDF.
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Urge Surfing Worksheet
A free, printable urge surfing worksheet: name the urge, rate it, watch it rise and ease, and plan for next time. Self-help, not therapy. No email needed.
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Window of Tolerance Worksheet
Free window of tolerance worksheet: map your own signs of being above, inside or below your window, and what helps. A teaching metaphor, not therapy. Free PDF.
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Cognitive Defusion Worksheet
A free, printable cognitive defusion worksheet: try ACT techniques like 'I'm having the thought that', rate how a thought grips you, see what helps.
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Leaves on a Stream Worksheet
A free, printable leaves on a stream worksheet: a short script to read slowly or record, with a before and after rating and space for notes.
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Behavioural Activation Worksheet
Free behavioral activation worksheet: log what you do and how it feels, pick small activities, schedule them and review. Self-help, not therapy.
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Loving-Kindness Meditation Script
A free loving-kindness (metta) meditation script in plain English: kind wishes for you, someone you love, a neutral person, someone difficult, everyone.
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Emotion Faces Worksheet
A free printable emotion faces worksheet: pick from a set of plain feelings, describe each as a face and body feeling, rate how strong it is, note what would help.
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Distress Tolerance Worksheet
A free, printable distress tolerance worksheet: rate the moment, choose from your own skills menu, weigh the urge, and plan ahead. Self-help, not therapy.
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TIPP Skills Worksheet
A free, printable TIPP skills worksheet: check it is safe for you, then try temperature, intense exercise, paced breathing and paired muscle relaxation.
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Wise Mind Worksheet
A free, printable wise mind worksheet: place a decision across emotion mind and reasonable mind, notice body cues of wise mind, try a short practice.
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Self-Control (Teachers)
Free printable self-control worksheet for teachers: a stop-think-choose routine, calming moves menu, practice plan and observation log for your class.
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Self-Control (Parents)
Free printable self-control worksheet for parents: calm-down moves, a stop-think-choose script, practice at home and a log to help your child or teen.
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Where Do I Feel It Worksheet
Free printable worksheet to find where a feeling sits in your body: tick areas and sensations, name the feeling, rate it and note what your body needs.
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Emotional Regulation Worksheet
A free emotional regulation worksheet: notice a strong feeling, name and rate it, choose how to respond, then review what helped. Printable PDF, no email.
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Coping Skills for Anxiety Worksheet
Free printable coping skills for anxiety worksheet: rate your worry, try body, mind and people skills, then build a short list and an if-then plan.
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Anxiety Cycle Worksheet
Free anxiety cycle worksheet: map one anxious loop from trigger to relief, see how avoidance and reassurance keep it going, and pick one small change.
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Coping Skills Worksheet
Free printable coping skills worksheet: sort skills into calm, distract, connect, move, basics and problem-solving, then build an if-then plan.
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Guided Meditation Script
A free guided meditation script to read aloud or record: a 5 to 10 minute breath meditation, a 3-minute version, a before-and-after check-in and a 7-day log.
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Mindfulness Journal Prompts
A free printable mindfulness journal: a three-breath start, six sets of prompts for senses, body, thoughts and feelings, and a 7-day log. A few minutes a day.
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List of emotions
A plain-English list of emotions and feelings words, grouped from happy to scared, with mixed feelings like shame and envy, and simple steps to name yours.
Guide · 10 min readGrounding techniques
Ten simple grounding techniques for anxious, overwhelmed or spaced-out moments, from 5-4-3-2-1 to cold water, with when each helps and a free worksheet.
Guide · 11 min readHow to stop overthinking
Why you overthink, the signs to look for and eight plain, practical ways to step out of the loop, from worry time to mindful noticing. Free worksheets included.
Guide · 9 min readStages of grief
The five stages of grief explained: where they came from, what research says, and other ways to understand loss. There is no right way to grieve.
Guide · 11 min readAnger management techniques
How to control anger: spot your warning signs, pause, slow your breathing, cool down, name what is underneath, and what to do afterwards. Free worksheets.
Guide · 11 min readMindfulness for anxiety
Mindfulness exercises for anxiety: what mindfulness is, short practices to try step by step, when it can make things harder, and what the research shows.
Guide · 10 min readMindfulness exercises
Simple mindfulness exercises: breath, body scan, mindful walking, the senses, eating and a one-minute pause. Tips for starting and what the evidence says.
Guide · 9 min readHow to meditate
How to meditate for beginners: simple steps for a breath meditation, how long to sit, fixes for a busy mind, and what the research does and does not show.
Guide · 10 min readHow to cope with grief
Practical ways to cope with grief: the basics, small tasks, who to tell, rituals, anniversaries and when to get support. Free guide, not therapy.
Workbooks
Several worksheets in one printable PDF, in an order that builds.