Free workbook · 5 worksheets
Free feelings and self-care workbook: name what you feel and look after yourself
Updated 11 October 2026 · Free to print
This free feelings and self-care workbook brings five of our worksheets into one printable PDF: name what you feel with the feelings wheel, plan small realistic self-care, meet hard moments with self-compassion, loosen the grip of something you keep replaying, and finish by noticing what's good. Print it once and take one worksheet at a time.
By the Self Growth team · how we make these
The PDF is for printing. To type your answers instead, open each worksheet below; your answers save in this browser. Free, no sign-up.
Most of us are better at looking after other people's feelings than our own. We notice we're 'stressed' or 'fine' and keep going, until something gives. This workbook slows that down: first you find the words for what you feel, then you work out what would actually help.
It doesn't ask you to feel better on cue. It gives you a few honest, practical pages to come back to on ordinary days and hard ones.
What's inside, in order
Step 1
Feelings WheelStart by naming what you feel, more precisely than 'fine' or 'bad'. The rest of the workbook builds on it.
Step 2
Self-Care WorksheetSee what drains you and what refills you, then plan a few small, free things you'll actually do.
Step 3
Self-Compassion WorksheetFor the hard moments: answer yourself the way you'd answer a friend who was struggling.
Step 4
Letting Go of the Past WorksheetIf something keeps pulling you back, this helps you see what replaying it costs and turn towards what's next.
Step 5
Gratitude Journal PromptsEnd by noticing what's going well, without pretending the hard parts aren't there.
How to use this workbook
- Do one worksheet per sitting. A few honest lines are worth more than filling every box.
- Come back to the feelings wheel whenever a feeling is hard to name.
- If a page stirs up more than you expected, stop and do something grounding, then return another day.
- If what you're carrying is trauma or abuse, put the workbook down and talk to a GP or therapist first.
Questions people ask
Is this feelings workbook free?
Yes. The PDF is free to download and print, with no email or sign-up. Each worksheet inside is also free to fill in online on its own page.
Can I fill in the workbook on screen?
The workbook PDF is made for printing, so it isn't a fillable form. To type your answers, open each worksheet on its own page, where your answers save in your browser.
What order should I use it in?
The order is a suggestion: name the feeling, plan care, practise kindness, let go of what you can, then notice the good. If one page fits today better, start there.
Is this a substitute for therapy?
No. It's a self-reflection tool. If low mood, anxiety or numbness lasts more than a couple of weeks, or you're struggling to cope, please talk to your GP or a qualified therapist.