MENTAL

HEALTH
WORKSHEETS
CBT | DBT | MINDFULNESS | GRATITUDE
EFT | JOURNALING | EMOTION REGULATION
COPING SKILLS + PROCESSING

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 HIERARCHY OF NEEDS
INSTRUCTIONS: DESCRIBE AN EXAMPLE OF A NEED YOU HAVE FOR EACH OF THE CATEGORIES
BELOW:

SELF ACTUALIZATION
ESTEEM
LOVE & BELONGING
SAFETY FEELING
PHYSIOLOGICAL NEEDS
WHAT MAKES ME FEEL...

F U F I L L E D

C O N F I D E N T

L O V E D

S A F E

G O O D I N M Y B O D Y

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MORE THAN A STATE OF MIND
HAVING GOOD MENTAL HEALTH IS MORE THAN THE ABSENCE OF
ILLNESS. RATHER, IT'S A STATE OF HOLISTIC WELL-BEING.

Some experts have tried

coming up with different As a result, others have
terms to explain the tried to explain the
difference between mental difference by talking
health and mental health about a continuum
conditions. Phrases such where mental health is
as good mental health, at one end of the
positive mental health, spectrum – represented
mental wellbeing,
by feeling good and
subjective wellbeing, and
functioning well – while
even happiness have been
proposed by various people mental health
to emphasize that mental conditions (or mental
health is about wellness illness) are at the other
rather than illness. While – represented by
some say this has been symptoms that affect
helpful, others argue that people’s thoughts,
using more words to feelings or behavior.
describe the same thing
just adds to the confusion.

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 FACTORS OF HEALTH &
QUALITY OF LIFE
Factors Influencing Health & Quality of Life (Circle any that may be relevant)

breathing/respiratory functioning environmental toxins access to healthcare

nutrition pollution levels disposition/temperament
hormone functioning air quality defense mechanisms
medication(s) climate coping skills
thyroid functioning temperature of environment health related stigmas
vitamin levels/deficiencies lighting insurance
nuerochemical functioning mold exposure relationship with healthcare
exercise level time outdoors providers
family medical history/genetics unhygienic environment communication skills
chronic pain financial hardship impaired mental status:
inflammation poverty memory issues
stress level safety mood
stress response education orientation of time
recreational substance use sleep apnea insight
addiction bacterial infection concentration
brain trauma trauma orientation
developmental trauma blood flow/circulation attention
digestive functioning/ issues allergies fund of information
water intake blood sugar levels abstract reasoning
cognitive functioning mobility social judgement
immune system diversity of gut microbiome decision making
sexual dysfunction beliefs affect
diabetes childhood experiences emotional states of being
cardiovascular issues peer influence sense of safety
viral infections education level adverse childhood experiences
physical activity social skills chronic exposure to distressing
metabolic functioning emotional vocabulary situations & relationships
unhealthy lifestyle habits cultural norms stress tolerance
(cigarette, vaping, etc) family norms quality of interpersonal connections
obesity expectations time management
chronic medical condition boundaries behavioral patterns
acute medical condition flexibility/adaptability emotional and behavioral skill set
neurological functioning cognitive distortions knowledge
hygiene functioning roles dysfunctional behaviors
sensory processing ability values unsupportive systems
relaxation relational issues esteem
poor oral hygiene demands vs resources perspective/language
misc. somatic experiences faith/spirituality self expression
gut-brain connection routine HRV / Coherence
human connection external stressors

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the Awareness Wheel
UNRAVELING MISCOMMUNICATION

Acting
Sensing

Thinking

Feeling

Intending

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What zone am I in?

Rest zone
TIRED
SAD
SICK REST
BORED AREA
FOR
AIM
HERE
Ready to learn
Calm
Happy
Ok
Ready

Spiking
Silly
Restless
Hyper
Confuse

Stop
Mad
Hitting
Frustrated
Yelling

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Emotional Barometer
Tips to get into the green zone

Ready to Learn

CALM
HAPPY
OKAY
READY

Count Self talk

WALL
PUSH UP

tHINK OF A CALM
have a rest bREATHE
PLACE

lIFT SOMETHING stretch SQUEEZE AND

HEAVY RELEASE

tALK TO AN aDULT hAVE A SNACK draw

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 WHO - WHAT - WHERE
WHEN - WHY - HOW
PROCESS A RECENT EVENT BELOW

who what where

Who is it about? What happened? Where did it take place?

when why how

When did it take place? Why did it happen? How did it happen?

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MY PROTECTIVE FACTORS
Protective factors help you be resilient when faced with challenges. Fill in the
below areas to help identify strengths in your life.

SOCIAL SUPPORT
List two people in your life that you can talk to about your problems.

SKILLS
Describe at least one thing you are good at, or have knowledge on.

COPING STRATEGIES
Describe a time when you've overcome a challenge.

PERSONAL IDENTITY
Describe something you are proud of, relating to your personal identity.

COMMUNITY
List any interest activities you are engaged in.

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 DISCOVER YOUR SKILLS AND
STRENGTHS
Evaluate your skills by answering the following questions:

WHAT AM I GOOD AT?

HOW DO I DO THINGS? ALONE OR TOGETHER?

WHAT SKILLS AND KNOWLEDGE HAVE I ACQUIRED?

WHAT ABILITIES & SKILLS

DO I WANT TO DEVELOP IN
MYSELF?

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 the STRENGTHS IN ACTION WORKSHEET

This worksheet and planner were designed to help you rediscover your strengths and actively put them into action
for 28 days. Focusing on your strengths will help you to reduce stress, increase your confidence and self-esteem and
boost your mood. Playing your strengths will also help you with staying consistent and reaching your goals faster.

STEP #1 Check your strengths

Adaptable Flexible Outspoken

Affectionate Focused Painstaking
Ambitious Forgiving Passionate
Articulate Forthright Patient
Aspiring Frank Perceptive
Calm Friendly Perseveres
Candid Generous Persuasive
Capable Grateful Polite
Caring Hard-working Practical
Charismatic Helpful Proactive
Cheerful Honest Prudent
Clear headed Humble Punctual
Communicative Imaginative Realistic
Competitive Independent Reliable
Considerate Innovative Resourceful
Cooperative Insightful Respectful
Courageous Intuitive Responsible
Courteous Inventive Responsive
Creative Involved Seasoned
Curious Kind Self-confident
Decisive Mature Self-directed
Determined Methodical Self-disciplined
Devoted Meticulous Self-reliant
Diligent Modest selfless
Efficient Motivated Sensible
Empathetic Natural leader Serious
Endures Neat Sincere
Energetic Objective Sociable
Enthusiastic Open minded Sympathetic
Expansive Optimistic Systematic
Experienced Organized

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 the GENIUS ZONE AUDIT WORKSHEET

1. SKILL BRAIN DUMP

Think about everything you can do! You will probably surprise yourself with how much you know!
Tick what you can do and list the skills unique to you.

Writing Goal Setting

Community Building Mind Set

Social Media Teaching

Canva

Illustration

Graphic Design

Creativity

Marketing

Instagram

Facebook Groups

Organisation

Microsoft Excel

Video

Photography

Presentation

Tech Skills

2. YOUR 6 TOP SKILLS

Tick three skills you feel are your super powers / strengths
Tick three skills which really light you up

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 the GENIUS ZONE AUDIT WORKSHEET

3. SKILL AUDIT
List the 6 skills you have mentioned on the previous page - add them to the matrix below
Now rate each column out of 10, 10 being the highest, 1 being the lowest.

Strength score - how skilled you feel you are at something

Skills you feel are your strength earn a higher score.

Light up score - how much joy doing that thing brings you
Skills that bring you the most joy earn a higher score.

Time score - does this skill take a lot of time to produce a product
Quicker, high output skills earn a higher score.

Perceived value score - how valuable that skill is

(tip: don't be modest, try and imagine you are scoring a friend)
Skills which are perceived as high value, earn a higher score.

Audience score - if you have a business, does your current audience need this skill
An established audience you can sell your skill to earns a higher score.

Barrier to entry - whether you require an investment of capital, additional training needed to do this skill
Skills which have a low barrier to entry, earn a higher score.
LIGHT UP SCORE

BARRIER TO
PERCEIVED
STRENGTH

AUDIENCE
VLAUE

ENTRY
SCORE

TOTAL
TIME

SKILL

MY HIGHEST SCORED SKILL IS...

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RESOURCE CIRCLE WORKSHEET
Completing a resource circle gives you a rough idea of what
proportion of your personal resources come from the different
areas of your life.

LIST THE RESOURCES YOU CAN GET FROM EACH AREA

Values
Home

Relationship
Relaxation

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 ATTITUDES
A WAY OF THINKING OR FEELING
TOWARDS SOMETHING.

Excited Hostile

Supportive Optimistic

Critical Fearful

Affectionate Determined

Concerned Careless

It might be a stance regarding a situation, idea,

character, event, or issue. It is usually stated as a
sentence that describes a feeling towards a
particular thing. Our attitudes are shaped by our
values. Attitudes can be expressed by what we say,
do and wear.

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 CONTEXT
THE ENVIRONMENT IN WHICH WE CO CREATE
AND/OR RESPOND TO.

Context can include the general social, historical and cultural

conditions in which a text is created and responded to (the
context of culture) or the specific features of its immediate
environment (context of situation). The term is also used to
refer to the wording surrounding an unfamiliar word that a
reader or listener uses to understand its meaning.

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MINDFULNESS

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STOP, AND NOTICE: WRITE AN EXAMPLE FOR EACH OF THE
SENSES THAT YOU ARE CURRENTLY EXPERIENCING.

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 MINDFULNESS
PRACTICE EXERCISE

Emotional Wise Reasonable

Mind Mind Mind

EMOTIONAL MIND

WISE MIND

REASONABLE MIND

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 ABC MINDFULNESS
SELECT A LETTER OF THE ALPHABET, THEN COMPLETE
THE ACTIVITY FROM CORRESPONDING ACTIVITY BELOW:

Alphabetical order Breathe deeply

Categories Dance

Exercises Follow the leader

Gymnastics High 5 a friend

I Spy Jumping jacks

Karate moves Lava carpet

Mindfulness activites Number skip counting

Origami Play popcorn

Quiz time Robot dancing

Sing Table-top push ups

Under, Over Human vacuums

Would You Rather? 0's and X's

Yoga Zig Zag skipping

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 WHEEL of LIFE
Rate yourself from 0 - 10 on the chart below, with 10 being the best outcome.
Make sure to score yourself honestly (imagine you are scoring a friend).

WHEEL
of
LIFE

notes

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 SUMMARY
of R A T I N G S

LIFESTYLE YOUR RATING /10 DOES THIS NEED WORK? Y N

FINANCES YOUR RATING /10 DOES THIS NEED WORK? Y N

HEALTH & FITNESS YOUR RATING /10 DOES THIS NEED WORK? Y N

SELF-DEVELOPMENT YOUR RATING /10 DOES THIS NEED WORK? Y N

CAREER YOUR RATING /10 DOES THIS NEED WORK? Y N

FRIENDSHIPS YOUR RATING /10 DOES THIS NEED WORK? Y N

FAMILY YOUR RATING /10 DOES THIS NEED WORK? Y N

HOBBIES YOUR RATING /10 DOES THIS NEED WORK? Y N

SPIRITUALITY YOUR RATING /10 DOES THIS NEED WORK? Y N

PERSONAL GROWTH YOUR RATING /10 DOES THIS NEED WORK? Y N

LOVE &
RELATIONSHIP
YOUR RATING /10 DOES THIS NEED WORK? Y N

PLANNING YOUR RATING /10 DOES THIS NEED WORK? Y N

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 SUMMARY
of R A T I N G S

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

YOUR RATING /10 DOES THIS NEED WORK? Y N

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 JAR of LIFE
A SYSTEMIC THERAPIST’S PERSPECTIVE: THESE DO NOT EXIST IN ISOLATION, EVERY ASPECT
OF OUR LIVES ARE INTERCONNECTED FILL IN YOUR PRIORITIES

notes

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 JAR of LIFE
a systemic therapist’s perspective: these do not exist in isolation, every aspect of our lives are
interconnected. | fill in your priorities

sand

top
priorities

pebbles:
second tier
priorities

notes

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SAFETY NETWORK
Name: ___________________________

ME

Write the names of your trusted network, in each layer of the circle. The
circle closest to you, would be those that you trust the most. For
example, the closest circle may be your parents, and the furthest circle is
the police. You can write more than one safety person in each layer.

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 GROWTH MINDSET
A growth mindset is when we find a positive perspective to look at each
situation. Instead of thinking negatively, we can think positively about it.
Think of some ways that you can offer a growth mindset.

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BASIC MODELS OF COMMUNICATION
Schramm-Osgood Model of Communication
A weakness in the linear model is its lack of feedback and strong emphasis on the
channels used. Schramm and Osgood propose a circular model of communication. The
model does not stop at the destination but continues to send a feedback.

Shannon-Weaver Model of Communication

One such revision in the model by Shannon and Weaver is the
incorporation the concept of noise that refers to anything that
interferes with the message.

Dance Model of Communication

Dance’s model builds upon the idea that communication happens in a circular
process. When we get information back from someone, we’ll use that new
information to say something smarter and in a more informed way next time.

Assignment No. 1
Using the Venn diagram, compare and contrast the models of
communication process. Use the cheat sheets above for your
supplementary reference.

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 W.O.O.P YOUR GOAL!
W - Describe something you wish to accomplish.
O - How will you feel/what will happen if you
achieve this?

O - What are possible obstacles to achieving this?

P - What steps could you take to overcome these?

WISH OUTCOME

OBSTACLE PLAN

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 VALUES
The things that we hold as important,
good, desirable or worthwhile.

Family Freedom

Friendship Success

Love Justice

Safety Life

Belonging Education

They are he basic and fundamental beliefs that guide

or motivate attitudes or actions. They are usually
stated as one word or a short phrase and they are
generally positive. We can have individual values or
group values (cultural values).

Key Concepts
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 MY VALUES
c i r c l e a l l t h a t a p p l y

agility accountability altruism adventurous

approachable adaptability animal rights authenticity

belonging aggressive charity commitment

creativity attention to detail compassion

civil disobedience
concern for others
diversity capability community development
consistency
empowering collaborative education
courage
entrepreneurial competitive environmentalism
dependability
family-oriented continuous progress equality enthusiasm
fun craftsmanship
fitness fearlessness
hard work dominance
freedom friendliness
inclusion customer-focused
giving back good humor
individualistic efficiency honesty
historic preservation
learning ethical honor
human rights
meritocracy excellence independence
individual liberties
modern expertise integrity
justice
nimble fairness kindness
patriotism
originality flexibility loyalty
philanthropy open-mindedness
passion high performance
respect for others optimism
respect for boundaries innovation
rule of law perseverance
shared prosperity market leader
social justice pragmatism
social responsibility ownership
advocacy for underdog positivity
sustainability responsive
stewardship reliability
team-focused quality
respect
traditional service support for the arts
nurturing the
work-life balance transparency tolerance
next generation

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 MY VALUES
C i r c l e a l l t h a t a p p l y

true friendship adventurous independence

mature Love authenticity intellect
self-respect commitment broad-mindedness
happiness compassion logic
inner harmony concern for others obedience
equality consistency helpfulness
freedom courage responsibility
pleasure dependability forgiveness
social recognition enthusiasm openness to change
wisdom fearlessness self-direction
salvation friendliness stimulation
family security good humor self-enhancement
national security honesty hedonism
a sense of accomplishment honor achievement
a world of beauty independence power
a world at peace integrity conservation
a comfortable life kindness security
an exciting life loyalty conformity
cheerfulness open-mindedness
tradition
ambition optimism
self transcendence
love perseverance
benevolence
cleanliness pragmatism
universalism
self-control positivity
capability reliability
courage respect
politeness nurturing the
honesty next generation
imagination

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 CBT
THOUGHTS,
FEELINGS, &
BEHAVIORS

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 GOALS
ACHIEVING OUR GOALS IS DEPENDENT ON WHETHER WE TAKE
ACTION. USE THE TABLE BELOW TO UNDERSTAND THE "WHY" OF
YOUR GOALS.

GOAL:

WHAT WILL THIS GIVE YOU?

AND WHAT WILL THIS GIVE YOU?

AND WHAT WILL THIS GIVE YOU?

AND WHAT WILL THIS GIVE YOU?

SO, WHY IS THIS GOAL IMPORTANT?

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 The

COGNITIVE BEHAVIOURAL THERAPY MODEL

Human emotions and behaviours are determined by our belief systems
and the way we process events, rather than the actual event itself.

ACTIVATING EVENT
A situation or person that triggers dysfunctional thinking.

These situations or people don't cause their feelings - their beliefs about these events do.
Individuals may or may not have control over the activating event, but can focus their
attention on how to manage their reaction to activating events that they have little or no
control over.

BELIEF SYSTEM
An individual's belief system that they filter everything through.

These can be rational beliefs, (consistent with reality, based on fact and data), or irrational
beliefs (not supported by evidence or reality). It is usually irrational beliefs that are the
source of an individual's concern.

CONSEQUENCES
The emotional or cognitive consequences of the interaction between the activating
event and belief system (A and B).

These are the obvious signs of discomfort, such as anxiety, depression, anger, fear, guilt
and so on. Rational beliefs tends to lead to healthy outcomes, while irrational beliefs tend
to lead to unhealthy consequences.

DISPUTATION
Disputing the irrational beliefs and thought patterns.

An individual has to come to the realisation themselves that their belief system is the cause
of their problem, and have to want to change that. Once irrational beliefs are eliminated,
these then need to be replaced with a more healthy rational and consistent belief system.

Albert Ellis (1957). Rational Psychotherapy and Individual Psychology.

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 PROBLEM DISCOVERY
THE FIVE PS CASE FORMULATION
Helping me make sense of a current difficulty

PRESENTING the feelings, thoughts and behaviours that are causing

me concern:
PROBLEM:

PREDISPOSING FACTORS: PRECIPITATING FACTORS:

Factors that predisposed me or made me Current triggers that contribute to the
vulnerable to the problem: problem:

PERPETUATING FACTORS: Things that are keeping the problem going:

PROTECTIVE FACTORS: The good things in my life that are a source of strength:

Macneil, C.A., et al. (2012). Is diagnosis enough to guide interventions in mental health? Using case formulation in clinical practice.

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 THOUGHT RECORD
A COGNITIVE-BEHAVIOURAL STRATEGY TO CAPTURE AND IDENTIFY AUTOMATIC NEGATIVE THOUGHTS.

EVENT

WHAT HAPPENED?

FEELINGS THOUGHTS
HOW DID IT MAKE ME FEEL? WHAT WAS I TELLING MYSELF WHEN
THE EVENT WAS HAPPENING?

BEHAVIOUR
WHAT WAS MY RESPONSE TO THE SITUATION?

SUPPORTIVE EVIDENCE NON-SUPPORTIVE EVIDENCE

WHY IS MY THOUGHT TRUE?

WHY MIGHT MY THOUGHT NOT BE TRUE?

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 OVERCOMING MIND TRAPS
Name: Class:

Looking at the 'mind traps' suggest mental reframes you could use to try to overcome
them. Add more than one if you can think of a few!

'MIND TRAP' EXAMPLE MENTAL REFRAME

I tried my best and I can try again next
I got that question wrong, I'm not smart!
time.

It was just good luck that I scored that

goal.

It's out of my control.

I can't do it.

I'm always wrong.

I'm not going to like it.

I never get invited to things.

Maths is just too hard for me.

I'm never going to get better at this.

I don't want to learn that.

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 FEAR HIERARCHY
To help a child face and overcome a fear through gradual exposure.

MY GOAL IS:

MY END REWARD IS:

Anxiety
STEPS TO SUCCESS REWARD FOR
rating
SUCCESS
scale

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The Stepladder Approach
Helping children with anxiety through gradual exposure.

Collaboratively set a tangible end goal for

success. What will the child be able to do
when they are successful?

Set an end reward for motivation, and

additional small incentives for each step.

Together, devise the first step to success.

Ensure it is only mildly anxiety provoking.

Child can determine the level of anxiety each

step brings, using a 10-point scale.

Continue devising steps together of

increasing challenge and anxiety level to
overcome the fear.

Work together
Give lots of praise
Rewards as incentives

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 Overcoming Fear
MY GOAL:

ANXIETY-PRODUCING SITUATION

100

90

80
ANXIETY RATING SCALE

70

60

50

40

30

20

10

0
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 LIFE

GOALS
FOR EACH OF THE CATEGORI ES BELOW, WRITE DOWN THI NGS YOU ARE DOING
WELL AND WHERE YOU NEED IMPROVEMENT. TAKE THE TIME TO REFLECT ON
THESE, AND WRITE A GOAL FOR EACH CATEGORY.

WHAT I'M WHERE I NEED

CATEGORY MY GOALS
DOING WELL IMPROVEMENT

FAMILY

FRIENDS

WORK/ SCHOOL

BODY

MENTAL
HEALTH

SPIRITUALITY

Ⓒ PLANNERTHERAPYCO 2020 | ALL RIGHTS RESERVED

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 WEEKLY GOAL TRACKER

WEEK OF:

MY GOALS MY FEELINGS DONE

MON

TUE

WED

THU

FRI

SAT

SUN

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 GOAL FEAR SETTING
FEAR
FEAR COSTPREVENT
OF INACTION
COST OF INACTION 1, 3, & 5 YEARS
REPAIR
DOWN THE LINE

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 GOAL FEAR SETTING
FEAR
FEAR PREVENT
PREVENT REPAIR
REPAIR

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 80/20 RATIO

GOAL 1 GOAL 2

GOAL 3 GOAL 4

GOAL 5 GOAL 6

GOAL 7 GOAL 8

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Self-care Planner Date:

THOUGHT REFLECTION

WHAT KEEPS ME GROUNDED?

WHO GIVES ME COMFORT?

WHERE DO I FEEL SAFEST?

WHEN AM I AT MY BEST?

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UNDERSTANDING
YOUR PROBLEMS
TRY TO FILL IN SOMETHING OF YOUR OWN EXPERIENCE. YOU MAY BEGIN TO UNDERSTAND YOUR
DIFFICULTIES A LITTLE BETTER. PARTICULARLY WHAT PATTERNS
MAY EXIST AND HOW THINGS INTERACT.

Situation

Feelings Thoughts

Physical Symptoms Behaviours

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 THOUGHT
AWARENESS
Observe your stream of consciousness as you think about a stressful situation. Do not suppress any
thoughts. Let them run their course while you watch them, and write them down as they occur.
Thoughts
Negative

The next step is to rationally challenge the negative thoughts.

Look at every thought you wrote down and ask yourself whether
the thought is reasonable.
Thoughts
Rational

Use rational, positive thoughts and affirmations to counter negative thinking. See if there are any
opportunities that are offered by it.
Thoughts
Positive

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THOUGHT
AWARENESS
Observe your stream of consciousness as you think about a stressful situation. Do not
suppress any thoughts. Let them run their course while you watch them, and write them
down as they occur.
Thoughts
Negative

The next step is to rationally challenge the negative thoughts. Look at every thought you
wrote down and ask yourself whether the thought is reasonable.
Thoughts
Rational

Use rational, positive thoughts and affirmations to counter negative thinking. See if there
are any opportunities that are offered by it.
Thoughts
Positive

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COGNITIVE
RESTRUCTURING
Reducing Stress by Changing Your Thinking

Cognitive restructuring is useful for understanding what lies behind negative moods. These may
undermine our performance, or damage
our relationships with other people.

Step 1: Identify the Situation

Describe the situation that triggered your negative mood.

Step 2: Analyze Your Mood

Describe how you felt in the situation, and how you're feeling now.

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 Step 3: Identify Automatic Thoughts

Make a list of your automatic thoughts in response to the situation.

Step 4: Find Objective Evidence

Write down any evidence you can find that supports the automatic thoughts and any evidence that
contradicts the thought.

Step 5: Monitor Your Present Mood

Take a moment to assess your mood. Do you feel better about the situation? Is there any
action you need to take? Write down your present mood, along with any further steps that you
need to take.

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 HABIT TRACKER
KEEPI NG TRACK OF YOUR HABITS CAN HELP YOU STAY ON TRACK AND ACHI EVE
YOUR GOALS. FILL OUT YOUR TOP 12 GOALS AND MARK THEM OFF EACH DAY YOU
SUCCESSFULLY COMPLETE THEM.

WEEK OF:

HABIT / SELF-CARE STEP S M T W T F S

01
02
03
04
05
06
07
08
09
10
11

12

REFLECTION NOTES

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 HABIT TRACKER
HABITS MON TUE WED THU FRI SAT SUN

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SELF ESTEEM JOURNAL
Something I did well today...
MON

Today I had fun when...

I felt proud when...

Today I accomplished...
TUE

I had a positive experience with...

Something I did for someone...

I felt good about myself when...

WED

I was proud of someone else...

Today was interesting because...

Something I did well today...

THU

Today I had fun when...

I felt proud when...

Today I accomplished...
FRI

I had a positive experience with...

Something I did for someone...

I felt good about myself when...

SAT

I was proud of someone else...

Today was interesting because...

Something I did well today...

SUN

Today I had fun when...

I felt proud when...

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 BENEFITS
OF EXERCISE

A meaningful definition of Self-care has a number of

self-care is doing your best benefits, most of which are
to be healthy, to be well, to interlinked. Committing to
be able to work, to help and self-care should improve
care for others, and to your wellbeing all around.
complete all the tasks you
need to do during a day. Exercise can also
be a great outlet for
frustrations and anger
You can take care of (like martial arts or weight
yourself by doing things you training). It can take your
enjoy so you can remain mind off of problems and
physically, mentally, and troubling thoughts, just by
emotionally healthy for the placing you in a different
rest of your life. environment and forcing
you to focus on your
Understanding the impact deep breathing.
that exercise has, allows
us to make intentional
choices to improve our
health.

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TIPS TO MOTIVATE AND
MAINTAIN

MAKE IT FUN
It’s essential to find ways to enjoy exercise and
make it fit into your lifestyle. Check out the athletics
program and find one that really suits you.

MIX IT UP
It’s great to engage in a variety of activities so that
you are working out different muscle groups. It also
helps keep you interested and engaged.

MAKE A COMMITMENT
Scheduling a time on your calendar or anything that can
give you extra motivation to stick with it. It can also be
helpful to set specific goals for yourself.

DON’T OVERDO IT
Take it slowly, especially when you’re getting
started so you don’t strain muscles.

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 SELF REGULATION EXERCISES & COPING SKILLS

PLEASE skills. This stands for Treating Physical Illness, Eating. Avoiding Altering drugs,
Sleep, and Exercise. (Ensuring your physical health does not impact state!)

Radical acceptance means merely accepting the state of things as they are, without
working to change them. Basically, “it is what it is.” When we relinquish the need to control
a situation and understand that there is nothing we can do to change it, the pressure to fix
things often subsides.
Radical acceptance is observing a situation, without emotion, and accepting that we are
not omnipotent beings and some things are simply out of our control (Chapman et al.,
2011).

IMPROVE Skills: Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation,
and Encouragement (Linehan, 2014).

“One thing in the moment” exercise: this is when we slow down and break down a problem,
addressing each part at a time instead of viewing our circumstance as one major obstacle.

TIPP: (Distress Tolerance Skills): Temperature: (influencing your state through cold (cold
shower/wash hands/hold ice cube, chew ice cube.) Intense Exercise (like cold
temperatures, intense exercise changes the biochemistry of the system adaptively &
releases endorphins to battle cortisol.) Paced Breathing (inhale through their nose slowly
for a count of two, hold the breath for three seconds, and then exhale slowly through
mouth for a count of five.), Paired Muscle Relaxation. (In (PMR), a pair of muscles, such as
the toes on both feet, are tensed while breathing in and then relaxed while breathing out.)
focus remains on channeling emotional energy through tensing the muscles. Distraction
occurs while matching your breathe and muscle tensing.

ACCEPTS skills: stands for Activities, Contributing, Comparisons, Emotions, Push away,
Thoughts, and Sensation.

Create a pros and cons list. Review list from wise mind perspective. (approaching it with
balanced logic & feelings.)

Using your wise mind: 1. observe what’s happening. 2. Describe what’s happening from a
neutral or nonjudgmental place. 3. Participate by immersing yourself in the moment and
allowing yourself to be present.

Reframing Exercise: How can you view this situation in a more helpful way? Example:
reframing a mistake as an opportunity to learn.

Squeeze something or use a tactile object to release emotional energy.

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 SELF REGULATION EXERCISES & COPING SKILLS

Gratitude exercise: Picture 10 things you are grateful for and how your life has been

impacted by these things.

What if exercise: instead of asking yourself what if this goes wrong, ask yourself “what

if this goes right?”

Co-regulate with a pet by mirroring breathing and attuning to pet.

Opposite Action Exercise. This is doing an action that’s functional and opposite of

your current feeling. Feeling angry? Watch a comedy special. Feeling sad? Do

something that brings you joy.

Catharsis: expressing strong feelings in a healthy form of punching a punching bag,

strength exercises, yelling into a pillow, or “smash the room” type activities.

Listen to inspirational/motivational speakers.

Journaling Exercise: Google a journal prompt that fits your current situation and get

writing.

Nature Exercise: Grab a towel or chair and sit outside in the sun for a few minutes.

Physical Mindfulness. Go for a walk. Incorporate grounding senses.

Spirituality Exercise. Visiting a spiritual place or going somewhere you feel more

connected to your spirituality. This can also be reading, writing, reflection, etc.

Smile exercise: your brain associates smiling with positive things and impacts

physiology to help improve mood when attempting to self regulate.

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 SELF REGULATION EXERCISES & COPING SKILLS

Unmet Needs Exercise: identify the current needs you have and validate them. brainstorm

solutions for meeting those needs.

Positive Reinforcement: yourself for positive behaviors and choices. Give yourself recognition

and praise. Reward yourself in a meaningful way for these positive/healthy behaviors.

Shaping your behavior: do some thing you feel capable of right now to start motion towards

your ideal outcome.

Modeling Others Exercise: Observe or look up what skills someone used to effectively handle

the same problem you’re going through right now. How can you emulate those skills in a healthy

way?

Being the Model Exercise: Strive to become a model for others with your behavior. “ what do I

want to show others?“ “ Who can I model Healthy Behavior to?” “ Who can I model healthy

behavior for?” Practice new behaviors to shape healthy behaviors you want to demonstrate for

others.

Crowd out unhealthy behaviors: Pick at least five exercises/skills to do before engaging in the

behavior(s) that you want or need to change.

Practice skills until they become self-reinforcing and feel more natural. Being skillful feels

good!

Implement safety plan if you have one.

GIVE skills: these are skills to defuse anxiety & self-regulate during Communication: be

genuine, interested, validating, and easy mannered. Implement these to help connect & relating

to others. Additionally, implement these in your self talk.

Strengths Exercise: list and review your strengths. What can you apply

right now?

Change your current environment.

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 SELF REGULATION EXERCISES & COPING SKILLS
Question Exercise: what is going right right now despite negative thought and/or
circumstance.
Question Exercise: What resources do you have right now for your problem
internally + externally.
Question Exercise: Pick a problem you’re having currently. What is the silver
lining?
Dialectical control: Reflect on what you can control and what you can’t. Are you
giving something external too much power or assigning yourself too much
responsibility?
All or Something Change: Sometimes we hold ourselves back from change out of
fear. Let’s mindfully challenge you to embrace change. How can you throw
yourself totally into change or at least do something toward change?
Compassion Exercise: Think about the hardships, beliefs, and struggles another
person is going through that is contributing to their perspective. Example: when a
boss is critical of their employees, take a moment to think about the responsibility
and pressure they may feel to provide a stable business for their employees and
clients. How can you be compassionate towards another? Extending
compassionate towards them allows you to defuse your own strong emotions and
influence how you choose to those emotions going forward.
Scaling Exercise: Improving your circumstance through scaling. Rate the severity
of your problem on a scale of 1-10. Now, think about what behaviors you will do if
the problem improved by two points. Now, commit to those behaviors. Example:
An overweight person rates his problem at an 8. If the problem is a 6, it would most
likely be due to him going to the gym 3 days a week. So, he decides to commit to
new behaviors.

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 SELF REGULATION EXERCISES & COPING SKILLS
Utilize professional resources. Use a hotline, schedule a therapy appointment, use
text therapy services like talkspace, use recommended tools from your therapist,
watch videos or read articles from professionals on your current issue.
Grounding Exercise: 5 senses. Intentionally shift focus outside of yourself through
your senses..
Assertiveness Skills: Excuse yourself to step away, set limits on your time and
energy, state and assert boundaries.
Visualization Exercise: Close your eyes. Picture yourself in your favorite place.
What do you hear? What do you see? What do you smell? What do you feel? What do
you taste?
Drawing exercise. Right now, pull out a pen or pencil. We’re going to have you draw
your “fantasy island.” This is a visualization exercise where you create your ideal
world. Artistic ability doesn’t matter here. Just draw whatever comes to mind when
you think about your island. On this island, think about the following questions: what
are the rules on your island? What happens if the rules are broken? Who lives on the
island and who can visit? Who is an allowed on the island? What activities are on the
island? What would you call your island? What would you feel on the island? What
would you hear on the island? What would you smell on the island? What would you
touch on the island? What would you taste on the island?
How would you spend your time on the island?
Second drawing exercise: draw what comes to your mind when you think about
feeling safe. Where do you feel safe? Who makes you feel safe? What do you do
when you feel safe? What parts of you can come out when you feel safe? How do
you create safety in your life?

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 DATE

ULTIMATE COPING PLAYLIST

Let’s get expressive. Write down a coping playlist for yourself by giving this challenge a try

A song that stays stuck in your A song you know all the words Your favorite song from a
head when you hear it. to. movie.

ENTERTAINMENT

A song that represents A song that you'd listen to fall A song that makes you feel
freedom asleep. pumped up.

REVIVAL

A song that reminds you of a A song that reminds you of A song that reminds you of
good memory. someone you care about someone who cares about you

STRONG
SENSATION

A song that makes you A song you find inspirational. Your go to positivity song.
feel safe.

DIVERSION

A song that matches your vibe A song that matches your vibe A song that matches your vibe
you get when you feel anxious when you feel annoyed or when you feel sad or afraid.
or worried. angry.

DISCHARGE

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 HABIT TRACKER
ACTIONS DETERMINE IDENTITY. WHO DO YOU WANT TO BE?

MONTH: WEEK:

HABITS LIST M T W T F S S

10

11

12

13

14

15

16

17

18

19

20

21

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 GRATITUDE JAR
IN THE JAR BELOW, PLEASE WRITE DOWN EVERYTHING YOU ARE THANKFUL FOR!

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 GRATITUDE
list all the things you are grateful for

WHAT PARTS OF YOUR WHAT ASPECTS OF WHO YOU WHO MAKES THE BIGGEST
JOB ARE YOU GRATEFUL ARE, ARE YOU PROUD OF? IMPACT IN YOUR LIFE IN A
FOR? POSITIVE WAY?

why do these things enhance your life?

H a n g t hi s u p o r k e e p it i n y our pl ann er for you to s ee eve ry da y*

Gra ti tud e Me d i ta ti on E xe rc i s e

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GRATITUDE Challenge
Let's reflect on our staff and share gratitude amongst each other. Tick
each one off as you complete them.
1 2 3 4
compliment a leave a kind action a write positive
colleague note on favourite on affirmations
someone's the staff for someone
desk profile

5 6 7 8
buy someone contribute to bring lunch for get to know a
their favourite collection for a friend new face
drink a school better
family in need

9 10 11 12
write a thank offer to cover celebrate a contribute to
you note to a someone's colleague's the Gratitude
colleague duty achievements Jar

13 14 15 16
attend the self-care: send out a ask about
Friday morning prioritise staff shout out someone's
dance off yourself family

17 18 19 20
enjoy a picnic Share a funny spend lunch share a meme
with your team anecdote with with someone with a
a friend new colleague

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 GRATITUDE
/ /

TODAY I'M GRATEFUL FOR

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 GRATITUDE TRACKER
Month

What are you thankful for?

1. 17.

2. 18.

3. 19.

4. 20.

5. 21

6. 22.

7. 23.

8. 24.

9. 25.

10. 26.

11. 27.

12. 28.

13. 29.

14. 30.

15. 31.

16.

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NAME: DATE:

GRATITUDE REFLECTION
WRITE OR DRAW WHAT YOU ARE GRATEFUL FOR TODAY:

DESCRIBE WHAT YOU LOVE ABOUT YOURSELF:

DESCRIBE WHAT YOU ARE EXCITED ABOUT:

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4 Benefits of
Journaling

01
A journal is a safe space for
your thoughts.

02
It helps you manage stress
and anxiety.

03 It promotes self-awareness.

04
It helps with
achieving goals.

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 SELF-CARE PLAN

GOALS FOR MY MIND MIND

MENTAL HEALTH
MINDFULNESS AND
SELF KNOWLEDGE

SOUL
STIMULATION AND
FULFILLMENT

GOALS FOR MY BODY BODY

SELF-CARE
BASIC HYGIENE
AND BODY CARE

IMPROVEMENT
EXERCISE, SLEEP
AND HEALTHY FOOD

GOOD RULES &

HABITS I WANT TO
LIVE BY

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TO MY
TODAY'S DATE

FUTURE SELF
INSTRUCTION DEAR ME,

WRITING A LETTER TO
YOUR
FUTURE SELF IS A FUN
EXERCISE THAT LETS
YOU REFLECT ON YOUR
CURRENT LIFE, AS
WELL AS YOUR GOALS
AND DREAMS.

DECIDE HOW OLD DO

YOU
WANT YOUR FUTURE
SELF TO BE WHEN YOU
READ THIS LETTER
AND STORE IT
SOMEWHERE
SAVE UNTIL THEN.

SINCERELY,
MYSELF

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KNOW THY SELF
Soul Care
INSTRUCTION THINGS TO DO WHEN
FILL THESE SPACE WITH I'M SAD
YOUR FAVORITE ACTIVITIES &
THINGS
TO FALL BACK ON WHEN
YOU'RE
IN A BAD MOOD AND HAVING
A NOT-SO-GOOD DAY.

MY FAVORITE

FAVORITE MOVIES THINGS I DO WHEN

I'M BORED

FAVORITE BOOKS

THIS YEAR I'M LOOKING

FORWARD TO

FAVORITE GAMES

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 30 DAY SELF-CARE
CHALLENGE

Stretch all Drink more Go for a walk Indulge in your Go to bed

your muscles water in nature favorite treat earlier

Listen to Eat vegetarian Take a nice Cook your Practice

favorite song meals bubble bath favorite meal yoga

Go on a Give yourself Practice Try a DIY

solo date Journaling a facial gratitude Project

Watch the Explore a Watch your Give yourself

sunrise Read a book new city favorite movie a manicure

Get some Start a new Write out Organize Watch the

sunlight hobby your goals your closet sunset

Surround
Give yourself Learn a Create your yourself with Drink plenty
a break new skill ideal future positivity of water

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 THE COPING PLAYLIST:
WE GO THROUGH FOR TO UPLIFT
DIFFERENT POSITIVE AMUSEMENT
AND NEGATIVE
EMOTIONS EVERYDAY.
IT IS OKAY TO HAVE ALL
THOSE FEELINGS BUT A SONG THAT GETS A SONG I ASSOCIATE
WE MUST ALSO FIND STUCK IN MY HEAD TO FREEDOM
WAYS TO COPE.

FILL EACH BOX WITH

THE TITLE OF SONGS
(AND THEIR ARTIST) A SONG I KNOW ALL A SONG THAT GIVES
THAT YOU THINK FIT THE WORDS TO ME ENERGY
THE DESCRIPTIONS
PROVIDED.

A SONG FROM MY
A SONG I'D LIKE TO
FAVORITE
WAKE ME UP
MOVIE OR TV SERIES

FOR DIVERSION

TO DISCHARGE FOR STRONG

EMOTIONS
A SONG THAT MAKES
ME FEEL SAFE

A SONG FOR WHEN YOU A SONG THAT REMINDS

GET ANXIOUS WORRIED YOU OF A GOOD MEMORY

A SONG THAT HELPS ME

THINK POSITIVELY
A SONG FOR WHEN YOU A SONG THAT MAKES YOU
GET ANGRY OR ANNOYED THINK OF A LOVED ONE

A SONG THAT INSPIRES ME

A SONG FOR WHEN YOU A SONG TO REMIND YOU
FEEL LONELY OR AFRAID THAT YOU ARE LOVED

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 THE FEEL WHEEL

Rejected

Anxious
Ho pe

tical

d
me
Bet

Skep

el
less
ray
Ho

rwh

ion
ed
pe

ns
Ove
Un

le

Te
ss
m

id
no
ot

Di
iv

sa

ra
Insecure
Isolated
at

Asha

pp ed

Pa
ous
Ne
ed

oin s
te nfu
gle

Wo c
Co
Nerv
d
med

i
Lo

Pan

rry
Pea
cte

d
ate
ne

cef tr
W

ul

k
rus
ly
d

oc
ea

Hu F
ss

Sh
rt
k

re
Rela
xed Rel d Fea S t
evate
d
Sa
e
ief
r Rag Aggr
Mello yed
Sentimental
w Anno
Disgust
A nger

Trusting Bitter
Calm

Focused Hateful
Aggressive
Content
ent Grum
Pres py
Jea
for
t ap
istic
p y Stro n
g

lou Host
H

Optim C o m
Pr s ile
lly ou
Jo e d Irri
ting
Po

e tat
Gl
Re

ep
w

ed
Acc
er
sp
ss

Val

fu
Fearless
Cheerful

Wort

Im
Bli

ec

ied
Joy

l
Fun

f po
te
ued

tis rta
Sa
d

nt
hy

ed
De

us
te
tic

Am
rm
Em
ias

in
p

ed
Suc

ow
us

re

Intell
th

asu

er
Confident
ed

ces
Passion
En

ed
Excit
Ple

s
igent

ful

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 FEELINGS LIST
Elation Hurt
Acceptance Claustrophobic
Embarrassment Hysteria
Admiration Coercive
Empathy Idleness
Adoration Comfortable
Enchanted Impatient
Affection Confident
Enjoyment Indifference
Afraid Confusion
Enlightened Indignant
Agitation Contempt
Ennui Enthusiasm Infatuation
Agony Content
Envy Infuriated
Aggressive Courage
Epiphany Insecurity
Alarm Cowardly
Euphoria Insightful
Alarmed Cruelty
Exasperated Insulted
Alienation Curiosity
Excitement Interest
Amazement Cynicism
Expectancy Intrigued
Ambivalent Dazed
Fascination Fear Irritated
Amusement Dejection
Flakey Isolated
Anger Delighted
Focused Jealousy
Anguish Demoralized
Fondness Joviality
Annoyed Depressed
Friendliness Joy
Anticipating Desire
Fright Frustrated Jubilation
Anxious Despair
Fury Kind
Apathy Determined
Glee Lazy
Apprehension Disappointment
Gloomy Liking
Arrogant Disbelief
Glumness Loathing
Assertive Discombobulated
Gratitude Lonely
Astonished Discontentment
Greed Longing
Attentive Disgruntled
Grief Loopy
Attracted Disgust
Grouchiness Love
Aversion Disheartened
Grumpiness Guilt Lust
Awe Dislike
Happiness Mad
Baffled Dismay
Hate Melancholy
Bewildered Disoriented
Hatred Miserable
Bitter Dispirited
Helpless Miserliness
Bitter sweetness Displeasure
Homesickness Mixed up
Bliss Distraction
Hope Modesty
Bored Distress
Hopeless Moody
Brazen Disturbed
Horrified Mortified
Brooding Dominant
Hospitable Mystified
Calm Doubt
Humiliation Nasty
Carefree Dread
Humility Nauseated
Careless Driven
Negative
Caring Dumbstruck
Neglect
Charity Eagerness
Nervous
Cheeky Ecstasy
Nostalgic
Cheerfulness
Numb

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 Feelings list
Offended Self-loathing Vigilance
Optimistic Self-motivated Vulnerable
Outrage Self-pity Weak
Overwhelmed Self-respecting Woe
Panicked Self-understanding Worried
Paranoid Sentimentality Worthy
Passion Serenity Wrath
Patience Shame
Pensiveness Shameless
Perplexed Shocked
Persevering Smug
Pessimism Sorrow
Pity Spite
Pleased Stressed
Strong
Pleasure
Stubborn
Politeness
Stuck
Positive
Submissive
Possessive
Suffering
Powerless
Sullenness
Pride
Surprise
Rage
Suspense
Rash
Suspicious
Rattled
Sympathy
Regret
Tenderness
Rejected
Tension
Relaxed Terror
Relieved Thankfulness
Reluctant Thrilled
Remorse Tired
Resentment Tolerance
Resignation Torment
Restlessness Triumphant
Revulsion Troubled
Ruthless Trust
Sadness Uncertainty
Satisfaction Undermined
Scared Uneasiness
Schadenfreude Unhappy
Scorn Unnerved
Self-caring Unsettled
Self-compassionate Unsure
Self-confident Upset
Self-conscious Vengeful
Self-critical Vicious

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 ANXIETY TRIGGERS
IDENTIFICATION WORKSHEET
CIRCLE WHAT APPLIES. LIST ANY ADDITIONAL STRESS/ANXIETY TRIGGERS

AN UNEXPECTED EXPENSE
UNEMPLOYMENT
INSTABILITY WITH WORK HOURS
COVID-19 RELATED FINANCIAL
STRESSORS
ILLNESS RELATED STRESSORS
BREAKUP/DIVORCE
RELATIONSHIP CONFLICT
STRESSORS RELATED TO CHILD
SUPPORT &/OR ALIMONY
VOLATILE INVESTMENTS
COWORKER CONFLICT
INSECURITY WITH JOB POSITION
STRESSORS RELATED TO AN
INHERITANCE/ESTATE MATTER
COST OF LIVING
FRAUD/IDENTITY THEFT
ASSET DEPRECIATION
EMPLOYER CONFLICT
LOSS OF BENEFITS
LACK OF RESOURCES
LACK OF ACCESS TO RESOURCES
LACK OF FINANCIAL AUTONOMY
GAMBLING ISSUES
DEBT

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 S INQUIRING

SCIENCE
PREDICTING

EXPERIMENTING

CONCLUDING

T IDENTIFYING

INNOVATING
TECHNOLOGY

DEVELOPING

IMPROVING

E DESIGNING

ENGINEERING
PLANNING

CONSTRUCTING

EVALUATING

A IMAGINING

EXPRESSING
ART

CREATING

APPRAISING

M DEFINING

FORMULATING
MATHEMATICS

PROBLEM SOLVING

CHECKING

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GROWTH MINDSET
M I learn from my mistakes

I I can improve through hard work

N I never give up

D I am determined

S Success comes from self-reflection

E Effort will help me see improved results

T I always try my best

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 FREE STRESS RELIEVERS
IDENTIFICATION WORKSHEET
CIRCLE WHAT APPLIES. LIST ANY ADDITIONAL STRESS/ANXIETY TRIGGERS

TAKE DEEP BREATHS LIST YOUR POSITIVE QUALITIES

WATCH SOMETHING FUNNY DO SOMETHING KIND
TAKE A QUICK WALK GIVE SOMEONE A HUG
DO A YOGA VIDEO ON YOUTUBE GO FOR A LONG DRIVE
STAND UP AND STRETCH TAKE UP A NEW HOBBY
LISTEN TO A PODCAST LOOK UP RECIPES ON PINTEREST
TAKE A TIME OUT COOK A MEAL
SLOWLY COUNT TO 50 PRAY
USE POSITIVE SELF-TALK LET YOURSELF CRY
JOURNAL HAVE AN EARLY NIGHT
TALK TO A FRIEND JOIN A SELF-HELP GROUP
CLOSE YOUR EYES CREATE A WEBSITE
SAY, “I CAN DO THIS” GO TO A BEACH
VISUALIZE YOUR VISIT A LIBRARY
FAVORITE PLACE SUDOKU OR CROSSWORDS
THINK OF A HAPPY MEMORY DONATE OLD CLOTHES
THINK OF A PET YOU LOVE WATCH YOUR FAV MOVIE
GET ENOUGH SLEEP WRITE A POEM
CLEAN SOMETHING SIT IN THE SUN
MEDITATE LISTEN TO UPLIFTING SONGS
USE A STRESS BALL GO THROUGH OLD PHOTOS
DANCE GO FOR A RUN
WRITE A LETTER LEARN PHRASES IN OTHER
MAKE A GRATITUDE LIST LANGUAGES
GO ON TIKTOK CREATE OR BUILD SOMETHING

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 TYPES OF COPING SKILLS
IDENTIFICATION WORKSHEET
NOT SURE WHAT TYPE OF COPING SKILL WILL HELP? TRY
THE RECOMMENDATIONS BELOW

DISTRESS
PHYSICAL
TOLERANCE DISTRACTION
SKILLS
SKILLS SKILLS

CONTRACT & RELEASE MUSCLES IMAGERY/VISUALIZATIONS

ENGAGE WITH YOUR PET
SQUEEZE SOMETHING PRAYER
SCREEN TIME
PHYSICAL INTIMACY FINDING MEANING/PURPOSE
CLEAN
EXERCISE GROUNDING TECHNIQUES
PLAN SOMETHING FUN
USE FIDGET TOYS RELAXING ACTIONS
PARTICIPATE IN YOUR HOBBY
BUILD SOMETHING RADICAL ACCEPTANCE
GARDEN

SELF
MINDFULNESS PROCESSING
SOOTHING
SKILLS
SKILLS

OBSERVE (INTERNAL + EXTERNAL) DEEP BREATHING CREATE A MIND MAP

BEING PRESENT POSITIVE SELF TALK TALK TO TRUSTED PERSON
WITHOUT JUDGEMENT SCAN YOUR BODY CONTROL VS CAN’T
CURIOUS DISPOSITION ENGAGE YOUR 5 SENSES CONTROL ACTIVITY
SEPERATING YOURSELF IDENTIFY & UNDERSTAND
FROM YOUR THOUGHTS TRIGGERS
FUNCTIONAL OPPOSITE ACTION

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 THINKING HEALTHIER
THOUGHTS
REFLECTION WORKSHEET
WHAT AM I REACTING TO?
WHAT IS IT THAT'S REALLY TRIGGERING ME HERE?
WHAT IS IT THAT I THINK IS GOING TO HAPPEN NOW?
WHAT IS THE WORST THING AND BEST THING THAT COULD HAPPEN?
WHAT'S MOST LIKELY TO HAPPEN?
IS THIS NEGATIVE THOUGHT FACT OR OPINION?
IS MY EMOTIONAL REACTION IN PROPORTION TO THE SITUATION AT HAND?
HOW IMPORTANT IS THIS? HOW IMPORTANT WILL IT BE IN 6 MONTHS TIME?
HAS HARM BEEN DONE?
ARE MY EXPECTATIONS FOR THIS PERSON OR SITUATION UNREALISTIC?
AM I OVERESTIMATING DANGER?
AM I UNDERESTIMATING MY ABILITY TO COPE AND GET THROUGH?
AM I THINKING WITH A NEGATIVE FILTER?
IS THERE ANOTHER WAY TO LOOK AT IT?
WHAT ADVICE WOULD I GIVE TO SOMEONE ELSE IN THIS SITUATION?
AM I IN MY HEAD RUMINATING ABOUT THE PAST OR WORRYING ABOUT
THE FUTURE? (NOT BEING IN THE PRESENT MOMENT)
WHAT ACTIONS CAN I TAKE RIGHT NOW THAT WOULD HELP ME FEEL BETTER?
AM I PUTTING MORE PRESSURE ON MYSELF THEN I NEED TO?
WHAT WOULD BE A MORE REALISTIC STANDARD TO HOLD MYSELF TOO?
AM I “MIND-READING” OR ASSUMING WHAT OTHERS MIGHT BE THINKING?
AM I MAKING ASSUMPTIONS ABOUT THE FUTURE?
IS THERE ANOTHER WAY OF LOOKING AT THIS?
WHAT ADVICE WOULD I GIVE SOMEONE ELSE IN THIS SITUATION?
JUST BECAUSE I FEEL BAD, DOESN'T MEAN THINGS REALLY ARE BAD.
AM I JUMPING TO CONCLUSIONS ABOUT THIS?
AM I EXAGGERATING THE GOOD ASPECTS OF OTHERS/ PUTTING MYSELF DOWN?
AM I FOCUSING ON THE NEGATIVES AND MINIMIZING THE POSITIVES?
HOW WOULD SOMEONE ELSE SEE IT?
WHAT’S THE BIGGER PICTURE HERE?
IS THERE A NEUTRAL WAY TO VIEW THIS?
WHAT WOULD BE THE CONSEQUENCES OF RESPONDING THE WAY I USUALLY DO?
IS THERE ANOTHER WAY OF DEALING WITH THIS? WHAT WOULD BE THE MOST
HELPFUL AND EFFECTIVE ACTION TO TAKE?

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 AFFIRMATION LIST
IDENTIFICATION WORKSHEET
UNDERLINE WHAT APPLIES. LIST ANY ADDITIONAL AFFIRMATIONS YOU WANT TO INTERNALIZE

I AM A STRONG PERSON
I AM DETERMINED AND SUCCESSFUL
I AM A GOOD AND WORTHWHILE PERSON
I HAVE INNER STRENGTH AND RESOURCES
I AM CONFIDENT AND COMPETENT
I HOLD MY HEAD UP HIGH
PEOPLE LIKE ME – I AM A LIKEABLE PERSON AND I LIKE MYSELF
I CARE ABOUT OTHER PEOPLE
I AM NEEDED AND WORTHWHILE
I AM A LOVING PERSON
I HAVE A LOT TO BE PROUD OF
I HAVE ALL THAT I NEED
I CAN ACHIEVE ANYTHING I WANT TO ACHIEVE
I MAKE WISE DECISIONS BASED ON WHAT I KNOW
I HAVE SET MY GOALS AND AM MOVING TOWARDS THEM
I ACCEPT MYSELF AS A UNIQUE AND WORTHWHILE PERSON
MY LIFE HAS MEANING AND PURPOSE
I AM IN CONTROL OF MY CHOICES
I HAVE MANY OPTIONS AND CAN MAKE WISE DECISIONS
EVERYTHING IS GETTING BETTER EVERY DAY
I AM HEALTHY AND HAVE ALL THAT I NEED
I KNOW I CAN MASTER ANYTHING IF I
PRACTICE IT CONTINUALLY
I HAVE MY INTUITION AND WISE JUDGEMENT–
I CAN SEEK INNER GUIDANCE WHENEVER I NEED TO
MY LIFE PURPOSE CAN BE WHATEVER I CHOOSE IT TO BE
ALL IS WELL, RIGHT HERE, RIGHT NOW

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 SETTING YOUR GOALS
PLANNING WORKSHEET

TIPS FOR ACCOMPLISHING YOUR FINANCIAL GOALS

1. MAKE SURE YOUR GOALS ARE SMART GOALS (THIS

MEANS YOUR GOALS ARE SPECIFIC, MEASURABLE,
ATTAINABLE, RELEVANT, AND TIME-BASED.)
2. WRITE DOWN ALL TASKS/STEPS POSSIBLE TO
ACHIEVE YOUR GOAL. COMPLETE THEM ONE
SMALL TASK AT A TIME TO AVOID GETTING
OVERWHELMED BY THE GOAL AS A WHOLE.
3. PRIORITIZE YOUR GOALS BY SETTING ASIDE
SMALL CHUNKS OF FOCUSED TIME THROUGHOUT
THE WEEK TO COMPLETE YOUR TASKS. STICK TO
SMALL TIME FRAMES (AN HOUR OR LESS) TO STAY
ENGAGED & ESTABLISH MOMENTUM TO BUILD ON.
4. SELF AWARENESS IS KEY. MAKE SURE YOUR
GOALS ARE REALISTIC AND MANAGABLE FOR YOU.

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 ANXIETY SYMPTOMS
IDENTIFICATION WORKSHEET
CIRCLE WHAT APPLIES. LIST ANY ADDITIONAL STRESS/ANXIETY TRIGGERS

COGNITIVE SYMPTOMS BEHAVIORAL SYMPTOMS

FEAR OF LOSING CONTROL AVOIDANCE OF SITUATIONS/THINGS
BEING UNABLE TO COPE SKIN PICKING
FEAR OF PHYSICAL INJURY OR DEATH REPETITIVE CHECKING
FEAR OF “GOING CRAZY” “FLIGHT” MODE
FEAR OF NEGATIVE EVALUATIONS BY OTHERS PURSUIT OF SAFETY
FRIGHTENING THOUGHTS REASSURANCE SEEKING
FRIGHTENING IMAGES OR MEMORIES RESTLESSNESS, AGITATION
PERCEPTIONS OF UNREALITY FORGETFULNESS
DETACHMENT IMPAIRED COMMUNICATION
POOR CONCENTRATION SOCIAL ISOLATION
CONFUSION PACING
DISTRACTIBILITY HYPERVENTILATION
NARROWING OF ATTENTION FREEZING
HYPER-VIGILANCE FOR THREAT MOTOR TICS
POOR MEMORY MOTIONLESSNESS
DIFFICULTY IN REASONING DIFFICULTY SPEAKING
LOSS OF OBJECTIVITY TROUBLE SLEEPING

PHYSICAL SYMPTOMS EMOTIONAL SYMPTOMS

INCREASED HEART RATE FEELING NERVOUS
FATIGUE FEELING TENSE, WOUND UP
SHORTNESS OF BREATH FEELINGS OF NUMBNESS
NEED TO GO TO THE BATHROOM FEELING FRIGHTENED, FEARFUL
CHEST PAIN OR PRESSURE FEELING TERRIFIED
CHOKING SENSATION BEING EDGY, JUMPY, JITTERY
RINGING IN EARS BEING IMPATIENT
DIZZINESS, LIGHTHEADEDNESS FRUSTRATED
SWEATING, HOT FLASHES, CHILLS FEELING DOWN
NAUSEA, UPSET STOMACH, DIARRHEA REACTIVITY
TREMBLING, SHAKING IMPULSIVITY
WEAKNESS, UNSTEADINESS, DYSREGULATED
FAINTNESS LIST ANY OTHER SYMPTOMS
TENSE MUSCLES, RIGIDITY YOU’RE EXPERIENCING
DRY MOUTH

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 LET IT GO!
THERE MAY HAVE BEEN A TIME IN YOUR PAST WHERE SOMETHING HAPPENED THAT
UPSET YOU. IT HELPS IF WE CAN TELL OURSELVES TO LET IT GO AND NOT THINK
ABOUT IT ANYMORE. IN THE BALLOONS BELOW PLEASE WRITE OR DRAW WHAT YOU
WILL LET GO.

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Name: Date:

ZONES OF REGULATION
Blue Zone Green Zone

I slouch and sigh. I sit up straight.

How I Look

I yawn with eyes half- I see and hear everything

Or Act

closed. clearly.
I move slowly. I smile and respond politely.
Needed

Pay attention more. Keep it up. You are

Action

Be energized. doing great.

Yellow Zone Red Zone

I glare and my
I squirm and fidget in my
eyebrows are
How I Look

seat.
Or Act

furrowed.
I cannot pay attention.
I scream or yell.
I frown and seldom talk.
I stomp angrily.
Needed

You need to go back Use strategies to

Action

to the green zone. calm down.

Below are things you can do when you are in a specific zone.
Read them carefully and color each box based on the zone where they belong.

I can play and enjoy I can close my eyes

the outdoors. I can get a drink of I can stop whatever and count to 20.
water. I am doing.
I can read and study. I can take deep
I can sit up straight. I can step back and breaths.
I can help a friend.
think.
I can take a short I can think of a place
I can list down why I
walk. I can ask for a where I feel safe.
feel good to help
break.
cheer me up when I can tell someone I can write, talk, or
I'm not okay. how I feel. I can ask for help. draw about what I feel.

Adapted from: https://gooddayswithkids.com/tag/zones-of-regulation

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 THE ANGER ICEBERG
UNVEILING THE HIDDEN DEPTHS

When I feel angry...

I show

I feel

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Name: Date:

MY WORRY JAR
A worry jar is a useful tool that can help you express
your worries and anxious thoughts. What are some
things that make you feel worried? Write them in the
jar below.

Think of a special
time each day when
you will open your
worry jar and read
your worries. You
can do this with
someone you trust.

What time will you

open your worry jar?

Who is going to be
with you?

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 “GRANT ME THE SERENITY TO ACCEPT THE THINGS I CANNOT
CHANGE, THE COURAGE TO CHANGE THE THINGS I CAN, AND
THE WISDOM TO KNOW THE DIFFERENCE.” -THE SERENITY
PRAYER

CO NTROL

SO
M E CO NTROL

N O CO NTROL

ANXIETY INCREASES WHEN WE FOCUS DISPROPORTIONATELY ON FACTORS

OUTSIDE OF OUR CONTROL, WHILE NEGLECTING TO THINK ABOUT THE THINGS
WE CAN CHANGE. ANXIETY CAN DECREASE IF WE SHIFT OUR PERSPECTIVE &
FOCUS ON HEALTHY ACTIONS /ASPECTS OF OUR LIVES WHERE WE HAVE MORE
CONTROL Ⓒ Mentalwellnesslibrary.com | All Rights Reserved
 MOOD TRACKER

J F M A M J J A S O N D MANTRA OF THE YEAR

1
2
3
4
5
6 KEYS
7
8
9
10
11
12
13
14
15
16
17
18
19
20 NOTES
21
22
23
24
25
26
27
28
29
30
31

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 MINDSET LANGUAGE
Flip your thinking! Complete the speech bubbles:

Instead of: Say:

This is too hard!

I give up.

I can't do this!

I'm no good at this!

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 SELF CARE IDEAS JAR
A self- care j ar is simply a jar filled wi th ideas for
thi ngs you can do to take care of yourself. The idea is
that when you’ re feeli ng overwhelmed or stressed, you
can reach into the j ar and pull out an idea to help you
relax and rejuvenate.

H ERE ARE SOME EXAMPLES OF WHAT YOU

COULD PUT IN YOUR JAR

1. TAKE A FEW DEEP BREA T H S 26. VOLUNTEER YOUR TIME

2. GO FOR A W ALK IN NATU R E 27. SPEND TIME WITH A PET
3. MAKE A HE ALTHY MEAL 28. TAKE CARE OF YOUR PHYSICAL
4. DO SOME Y OGA SPACE
5. SPEND TIME WITH FRIEN D S A N D 29. CONNECT WITH NATURE
FAMILY 30. DO SOME DEEP BREATHING
6. MEDITATE EXERCISES
7. READ A GOO D BOOK 31. PRACTICE SELF-COMPASSION
8. TAKE A RE LAXING BATH 32. MAKE A LIST OF THINGS YOU’RE
9. WRITE IN T HIS JOURNAL PROUD OF
10. GET A GOO D NIGHT’S SL E E P 33. DANCE AROUND
11. TAKE SOME TIME FOR Y O U R S E L F 34. PLAY A GAME
12. DO SOMETH ING YOU EN J O Y 35. GET OUTSIDE IN THE SUNSHINE
13. GIVE YOUR SELF A COMP L I M E N T 36. STRETCH YOUR BODY
14. LISTEN TO SOOTHING M U S I C 37. CONNECT WITH YOUR
15. SPEND TIM E IN PRAYER O R SPIRITUALITY
REFLECTION 38. FORGIVE YOURSELF
16. CONNECT W ITH LOVED O N E S 39. MAKE A LIST OF THINGS YOU’RE
17. MAKE A VI SION BOARD GRATEFUL FOR
18. EXERCISE 40. DO SOMETHING TO MAKE
19. TAKE A BR EAK FROM SOMEONE ELSE’S DAY
ELECTRONICS 41. TELL YOURSELF A POSITIVE
20. DRINK LOT S OF WATER AFFIRMATION
21. PLAN A FU N ACTIVITY F O R T H E 42. GIVE YOURSELF A HUG
FUTURE 43. DRINK HERBAL TEA
22. DO SOMETH ING NICE FO R 44. SPEND TIME IN SILENCE
SOMEONE ELS E 45. WEAR COMFORTABLE CLOTHING
23. VISIT A NE W PLACE 46. PLAN A TRIP
24. LEARN SO METHING NE W 47. DO SOMETHING CREATIVE
25. TRY OUT A NEW HOBBY 48. COOK YOUR FAVORITE MEAL
49. SPEND TIME OUTSIDE IN
NATURE
50. NURTURE YOUR PLANTS

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 SELF CARE
BOUNDARIES
1. I will not put myself last

2. I will not neglect my needs

3. I will not compare myself to others

4. I will not be too hard on myself

5. I will not let others take advantage of me

6. I will not hesitate to ask for help when I need it

7. I will not neglect my needs to please others

8. I will not allow myself to be treated poorly

9. I will not neglect my mental, emotional, or physical health

10. I will not put up with toxic people

11. I will not allow myself to be disrespected

12. I will not allow myself to be taken for granted

13. I will not let others make me feel guilty for taking care of myself

14. I will not allow myself to be manipulated

15. I will not put up with drama

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POSITIVE
SELF CARE AFFIRMATIONS
1. I am taking care of myself because I deserve it
2. I am important and my needs matter
3. I love and respect myself
4. I am worthy of self-care
5. I am worth the effort
6. Self-care is not selfish, it is necessary
7. I am not neglecting my responsibilities by taking care of myself
8. I am allowed to put myself first
9. I am allowed to say no

10. I am allowed to take time for myself

11. I deserve to be happy and healthy
12. I am doing my best
13. I am allowed to make mistakes
14. I am human and I need to care for myself accordingly

15. I deserve love, compassion, and understanding

16. I am taking care of myself so that I can be the best version of myself
17. Self-care is essential for my well-being
18. I am important and I deserve to be taken care of
19. By taking care of myself, I am also taking care of those around me
20. I am allowed to ask for help
21. Self-care is not a luxury, it is a necessity
22. I love myself enough to take care of myself

23. I am worth the time and effort it takes to practice self-care

24. I am allowed to make my own decisions about what is best for me
25. My needs are just as important as the needs of others

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BREAK IT DOWN
Assessing Anxiety

Choose a thought that has worried you or caused you anxiety.

Is it based on a feeling or actual fact? feeling / fact

Is it possible for my thought to come true? yes / no

Will it still matter to me tomorrow or in the future? yes / no

What is the worst that can happen if it does come true?

What can I do to handle the situation or thought in a positive way?

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Name: Date:

ANXIETY TRIGGER SHEET

What is making you feel anxious?

What thoughts are going through your head?

How is your body responding?

What is the worst thing that can happen?

What can you control in this situation?

What can you do to calm your body?

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 WHEN I FEEL
WORRIED
Things that make me feel worried are:

This is how my face looks: My body responds by:

The opposite of feeling worried is: My face when I feel this way:

Things I can do to help myself feel more secure:

This template is for classroom use only. It can not be redistributed in any form.

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 SELF TALK
How you talk to yourself is important. We are going to focus on
positive self talk. On each petal, write something you like about
yourself or something you are good at.

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 WRITE YOUR NEGATIVE THOUGHTS BELOW
THERE’S NO RIGHT OR WRONG WAY TO LOG YOUR THOUGHTS. ONCE YOU WRITE OUT
ALL YOUR THOUGHTS, USE THE EXERCISES
TO EXAMINE AND SHAPE YOUR PERSPECTIVE ON YOUR FINANCIAL
WORRIES/STRESSES,

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 NEGATIVE POSITIVE
MY NEGATIVE THOUGHT:

EVIDENCE FOR MY THOUGHT: EVIDENCE AGAINST MY THOUGHT:

HOW CAN I REFRAME MY NEGATIVE THOUGHT TO A MORE REALISTIC ONE?

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 HOW TO USE IT
Here's what each hat is about:

🟡 Yellow hat is about positivity. Try seeing the benefits of this decision and
what opportunities it opens.

🟢 Green hat represents creativity. Let your mind run free and generate
ideas without censoring them. Try coming up with creative options and
solutions. Tools like the Productive Thinking Model or First Principles can
help you.

🔴 Red hat is about emotions. How do you feel about this? Use your intuition
and gut feelings. Try to see how others might react emotionally. It's a
great way to bring emotions into an otherwise rational process.
l
⚪️White hat makes you focus on the data. Analyze the available data and
trends. This represents a very rational approach.

⚫️Black hat represents looking at the downside. What are the worst-case
scenarios? Take a defensive approach, imagine any potentially negative
outcomes, see what might not work. Inversion might be a helpful tool
here.

🔵 Blue hat is for controlling the process. Especially in meetings, it's good
to be able to step in when there's no progress and enable the group to
move forward (e.g. by shifting the thinking or discussion to a different
hat/perspective).

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 SMART
GOALS

S PECIFIC
Plan effectively
with specific
targets in mind.

M
EASUREABLE
Track your progress
and reevaluate
along the way.

A
TTAINABLE
Set realistic goals
that are challenging
but achievable.

R
ELEVANT
Ensure the goal
serves a relevant
purpose.

T
IME
Specify a deadline,
monitor progress
and reevaluate.

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 WHY THOUGHTS MATTER
CBT EXPLAINED WORKSHEET

THOUGHT FEELING

BEHAVIOR

‘CBT WORKS ON THE BASIS THAT THE WAY WE THINK AND INTERPRET LIFE’S EVENTS AFFECTS
HOW WE BEHAVE AND, ULTIMATELY, HOW WE FEEL. STUDIES HAVE SHOWN THAT IT IS USEFUL IN
MANY SITUATIONS.MORE SPECIFICALLY, CBT IS A PROBLEM-SPECIFIC, GOAL-ORIENTED
APPROACH. IT FOCUSES ON THEIR PRESENT-DAY CHALLENGES, THOUGHTS, AND BEHAVIORS.”
-MEDICALNEWSTODAY.COM

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 AWARENESS

THE
WHEEL

DECONSTRUCTING AN EVENT TO KNOW HOW TO

RESPOND APPROPRIATELY

I SENSE
What do I see?
What do I hear?

I THINK
How do I interpret what I
see and hear?
What are my judgements?

I FEEL
What is my emotional
response? How do I feel?

I WANT
What do I want, hope and
desire for myself and others?

I DO
What will I do I want for the
future, past and present?

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 54321
GROUNDING TECHNIQUE
A calming technique that connects you with the present by exploring the five senses.

01
things you can

SEE

02
things you can

TOUCH

03
things you can

HEAR
things you can

SMELL 04
05
things you can

TASTE

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 ASSESSING MY DISTRESS LEVELS
Subjective Units of Distress Scale:
A Self-Assessment Tool

100 100 Unbearably upset. Can not function.

90 90 Extremely distressed.

80 80 Very distressed. Trouble focusing.

70 70
Quite distressed. Discomfort
interfering with functioning.

60 60 Moderate to strong distress.

50 50 Moderate distress. Uncomfortable

but still functional.

40 40 Mild to moderate distress.

30 30 Mild distress but able to function.

20 20 Slightly distressed, sad or anxious.

10 10 No distress. Alert, concentrating.

0 0 Peace. No distress. Complete calm.

Adapted from Joseph Wolpe (1969). The Practice of Behavior Therapy

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WELLNESS ACTIVITIES
IDENTIFICATION WORKSHEET

Write down activities that would improve work/life balance

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 WHAT'S

IMPORTANT?
RANK THE TOP 10 MOST IMPORTANT THINGS IN YOUR LIFE AND ESTIMATE HOW MUCH
TIME YOU SPEND ON THEM WEEKLY.

IMPORTANT THING IN YOUR LIFE

01

02

03

04

05

06

07

08

09

10

REFLECTION NOTES

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 LIFE GOALS
PHYSICAL
Exercise, sleep and healthy food

P
EMOTIONAL
Mental health, mindfulness and self knowledge

E
INTELECTUAL
Any goal that develops your intellect or learning ability

I
RELATIONAL
Romantic, friendly or family relationship goals

R
PROFESSIONAL

P
Career goals

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 LIFE

GOALS
FOR EACH OF THE CATEGORIES BELOW, WRITE DOWN THINGS YOU ARE DOING
WELL AND WHERE YOU NEED IMPROVEMENT. TAKE THE TIME TO REFLECT ON
THESE, AND WRITE A GOAL FOR EACH CATEGORY.

WHAT I'M WHERE I NEED

CATEGORY MY GOALS
DOING WELL IMPROVEMENT

FAMILY

FRIENDS

WORK/ SCHOOL

BODY

MENTAL
HEALTH

SPIRITUALITY

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 SETTING YOUR GOALS

30 DAYS
ACTION PLAN

60 DAYS
ACTION PLAN

90 DAYS
ACTION PLAN

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 RATE YOUR

THINKING
LOOK AT THE LIFE AREAS BELOW AND RATE YOURSELF BETWEEN 1-10 WITH HOW
SELF-AWARE AND CONFIDENT YOU ARE IN EACH CATEGORY.

BELIEF IN YOURSELF

1 2 3 4 5 6 7 8 9 10

NOT VERY EXTREMELY

ABILITY TO BE POSITIVE

1 2 3 4 5 6 7 8 9 10

NOT VERY EXTREMELY

FLEXIBLE ATTITUDE

1 2 3 4 5 6 7 8 9 10

NOT VERY EXTREMELY

DECISION MAKING

1 2 3 4 5 6 7 8 9 10

NOT VERY EXTREMELY

ABILITY TO STICK TO GOALS

1 2 3 4 5 6 7 8 9 10

NOT VERY EXTREMELY

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OVERCOME YOUR WEAKNESSES
Read the 5 Weaknesses-Zapping Strategies below, then
identify at least one strategy and action for each weakness.

Lower your standards. Stop expecting so much of yourself.

Design a support system that helps you manage your weaknesses.
Overwhelm the weakness. Be good at something else.
Find a partner. Think of someone who loves doing what you don't and you love doing
what they don't - and swap.
Stop doing it! Why try so hard at something you're not good at?

WEAKNESS #1 Strategies :
Actions :

WEAKNESS #2 Strategies :
Actions :

WEAKNESS #3 Strategies :
Actions :

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 “Always remember that for each
patient you see you may be the only
person in their life capable of both
hearing and holding their pain. If
that’s not sacred, I don’t know what is."

-Unknown
Ⓒ Mentalwellnesslibrary.com | All Rights Reserved
the OVERCOME NEGATIVE SELF-TALK WORKSHEET

1. IDENTIFY AND LABEL

Take a moment to recognize when you engage in negative self-talk. When you catch yourself
saying something negative about yourself, label it as “negative self-talk.”

EXAMPLES

THAT WAS SO STUPID OF ME NEGATIVE POSITIVE

I'M NEVER GOING TO GET

NEGATIVE POSITIVE
THIS RIGHT

NEGATIVE POSITIVE

NEGATIVE POSITIVE

NEGATIVE POSITIVE

NEGATIVE POSITIVE

NEGATIVE POSITIVE

NEGATIVE POSITIVE

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the OVERCOME NEGATIVE SELF-TALK WORKSHEET

2. CHALLENGE THE THOUGHT

Once you identify and label your negative self-talk, take a moment to challenge the thought.
Ask yourself if the thought is true, and if not, what a more positive thought would be.

EXAMPLES

Is this really true? What could I have

THAT WAS SO STUPID OF ME done differently?

What evidence do I have that this is

I'M NEVER GOING TO GET
true? What could I do to increase my
THIS RIGHT chances of success?

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the OVERCOME NEGATIVE SELF-TALK WORKSHEET

3. REPLACE THE THOUGHT

Once you have challenged the thought, replace it with a positive thought.

EXAMPLES

I MADE A MISTAKE, BUT I CAN LEARN

THAT WAS SO STUPID OF ME FROM IT AND DO BETTER NEXT TIME.

I'M LEARNING NEW SKILLS, AND I CAN

I'M NEVER GOING TO GET
USE THE RESOURCES AVAILABLE TO
THIS RIGHT ME TO REACH MY GOAL.

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 “The good life is a process,
not a state of being. It is a
direction, not a destination.”

-Carl Rogers
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ACTION PRIORITY MATRIX
Making the Most of Every Opportunity

Score tasks based firstly on their impact and secondly on the effort needed to
complete them. (0 for no real effort or impact to 10 for a
major effort or impact).

IMPACT EFFORT
ACTIVITY
(0-10) (0-10)

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TAKE STOCK AND
take action!
NOTE: THE QUESTIONS ARE DELIBERATELY VAGUE - SO, WRITE DOWN WHATEVER POPS
INTO YOUR MIND.

1. TOLERANCES (WHAT ARE YOU PUTTING UP WITH AT THE MOMENT?)

2. SHOULDS (WHAT DO YOU THINK YOU SHOULD BE DOING RIGHT NOW?)

3. FRUSTRATIONS (WHAT THINGS ARE FRUSTRATING YOU?)

4. DESIRES (WHAT DO YOU REALLY WANT RIGHT NOW?)

5. FEELINGS (HOW DO YOU CURRENTLY FEEL AND WANT TO FEEL?)

REVIEW YOUR ANSWERS ABOVE, THEN IMAGINE AND WRITE DOWN WHAT
YOU WILL DO TO ADDRESS EACH LEARNING WITHIN THE NEXT WEEK:

1ST KEY OBSERVATION

ACTION 1

2ND KEY OBSERVATION

ACTION 2

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 THE BRANCHES: our interpretation of the root experiences
the mind functions by think, feel, and choose

these experiences generate elicit physical sensations & get

an electric impulse that influence energy stored in the physical body

THE ROOTS: the experiences you're having at each connection point

https://www.youtube.com/watch?v=kiqvZY98dGQ
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 CHECK OFF ANY FACTORS THAT MAY BE INFLUENCING YOUR
MENTAL HEALTH STATUS
BREATHING/RESPIRATORY FUNCTIONING ENVIRONMENTAL TOXINS
SLEEP HIGH POLLUTION
MALNUTRITION AIR QUALITY
CLIMATE
HORMONE IMBALANCE
TEMPERATURE
MEDICATION(S)
LIGHTING
THYROID FUNCTIONING MOLD EXPOSURE
VITAMIN DEFICIENCIES TIME OUTDOORS
NUEROCHEMISTRY UNHYGIENIC ENVIRONMENT
EXERCISE LEVEL FINANCIAL HARDSHIP
FAMILY MEDICAL HISTORY POVERTY
SAFETY
CHRONIC PAIN
EDUCATION
INFLAMMATION
SLEEP APNEA
STRESS LEVEL FREQUENT INFECTIONS
STRESS RESPONSE MENSTRUAL CYCLE
RECREATIONAL SUBSTANCE USE SUNSHINE EXPOSURE
ILLEGAL DRUGUSE LACK OF LIFE STRUCTURE
BRAIN TRAUMA BRITTLE HAIR & NAILS
ENERGY LEVEL
DEVELOPMENTAL TRAUMA
ACUTE MEDICAL CONDITION
DIGESTIVE ISSUES NEUROLOGICAL FUNCTIONING
WATER INTAKE HYGIENE DYSFUNCTION
COGNITIVE FUNCTIONING
IMMUNE SYSTEM
SEXUAL DYSFUNCTION
DIABETES
CARDIOVASCULAR ISSUES
VIRAL INFECTIONS
POOR NUTRITION CONSUMPTION
METABOLIC FUNCTIONING
UNHEALTHY ITEM CONSUMPTION
(CIGARETTE, VAPING, ETC)
OBESITY
CHRONIC MEDICAL CONDITION
SENSORY PROCESSING ABILITY
RELAXATION
POOR ORAL HYGIENE
MISC. SOMATIC EXPERIENCES
GUT-BRAIN CONNECTION
HUMAN CONNECTION

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TRACK YOUR SYMPTOMS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 ROLE-PLAY SIMULATION
Objective:

List of Roles for Simulation:

Role: Therapeutic Concept

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 THE BIG 5

PERSONALITY
Personality traits are relatively enduring
across an individual's lifespan.

PENNESS TO EXPERIENCE

Imagination, curiosity, the enjoyment of

abstract thinking and ideas, and
attunement towards personal emotions.

ONSCIENTIOUSNESS

Behaviours associated with: competence, order,

dutifulness, attitude towards achievement, self-
discipline and planning.

XTRAVERSION

A measure of sociability and outgoingness.

Associated with warmth, gregariousness,
assertiveness, energy, excitement-seeking and
positive emotions.

GREEABLENESS
Attitudes about the goodness and
trustworthiness of others, and ability to
emphasise with others.

EUROTICISM

Tendency for emotional instability,

measured by the facets of anxiety, angry
hostility, depression, self-consciousness,
impulsivity and vulnerability.
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MANDALA ADULT COLORING
PAGE

COLORING PAGE FOR STRESS RELIEF

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MANDALA ADULT COLORING
PAGE

COLORING PAGE FOR STRESS RELIEF

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 METACOGNITION
Metacognition means having awareness and understanding
of how you think.
Our lesson is to practice awareness of our thoughts.
Try and fill out every thought bubble.

I am feeling I am thinking

I am seeing I am understanding

I am noticing I am wondering

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EXPLORING MY REFLECTIVE THOUGHTS

Trim around the head and showcase your ideas on your reflection board

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 FOR BETTER
OR WORSE
When I feel upset, these are 5 things that make me feel better:

1.
2.
3.
4.
5.

When I feel upset, these are 5 things that make me feel worse:

1.
2.
3.
4.
5.

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 RAINBOW BREATHING
BRAIN BREAK
Breathe
out
Breath
e ou
t
Breathe in

Breathe in

Start
here

Place your finger at the bottom of the rainbow, on the left. As you trace
your finger along the rainbow take a deep breath in through your nose,
until you reach the middle. When you reach the middle begin to exhale
through your mouth, as you trace the rainbow to the end, on the right.

REPEAT WITH EVERY COLOR UNTIL YOU FEEL CALM AND GROUNDED.

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 BODY SCAN
CLOSE YOUR EYES. TAKE A DEEP BREATH IN THROUGH YOUR NOSE, AND OUT
THROUGH YOUR MOUTH. STARTING WITH THE TOP OF YOUR HEAD, BECOME AWARE
OF HOW YOUR BODY FEELS. SLOWLY MOVE DOWN YOUR BODY, NOTICING HOW EACH
BODY PART FEELS, DOWN TO YOUR TOES. MAKE A NOTE OF ANY AREAS OF
DISCOMFORT ON THE BODY BELOW. DRAW A FACE ON THE PERSON TO REPRESENT
HOW YOU ARE CURRENTLY FEELING.

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 SELF REGULATION IDEAS FOR _____________

BEFORE I EXPLODE, I WILL

Circle some ideas you will try.

What helped you calm down today?

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 ASSERTIVE BILLOF RIGHTS
I HAVE THE RIGHT TO…
EXPRESS MY FEELINGS AND OPINIONS APPROPRIATELY AND HAVE
THEM TAKEN SERIOUSLY BY OTHERS.
ASK FOR WHAT I WANT.
DISAGREE WITH OTHERS REGARDLESS OF THEIR POSITION OR
NUMBERS.
TAKE THE TIME I NEED TO RESPOND.
SAY “NO” WITHOUT FEELING GUILTY.
SAY “I DON’T KNOW”.
BE TREATED WITH RESPECT AND NOT BE TAKEN FOR GRANTED.
I FEEL ALL OF MY EMOTIONS (INCLUDING ANGER) AND EXPRESS
THEM APPROPRIATELY.
OFFER NO REASONS OR EXCUSES.
ASK QUESTIONS.
SET MY OWN PRIORITIES.
MAKE MISTAKES.
CHANGE MY MIND.
MAKE MY OWN DECISIONS AND DEAL WITH THE CONSEQUENCES.
FEEL GOOD ABOUT MYSELF, MY ACTIONS AND MY LIFE.
EXERCISE ANY AND ALL OF THESE RIGHTS, WITHOUT FEELING
GUILTY.

ADAPTED FROM: HTTP://WWW.MHANKYSWOH.ORG

WWW.WINONA.EDU/RESILIENCE
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 Vision board
WEALTH GOAL HEALTH GOAL

LOVE FAMILY CAREER

SPIRITUALITY KNOWLEDGE

NOTES

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DEEP BREATHING
EXERCISE

SIT OR LIE DOWN

SOMEWHERE COMFORTABLE

BREATHE IN THROUGH YOUR NOSE

FOR COUNTS

HOLD YOUR BREATH

FOR COUNTS

BREATHE OUT THROUGH YOUR NOSE

FOR COUNTS

REPEAT

PRACTICE ONCE OR TWICE A DAY

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