Library
Worksheets
Short writing pages. Free for everyone. Signed-in Free members can ask for a little feedback each month.
Name the Stress
You sort a current pressure into a name, a body signal, and one next move you can actually do.
Body Map
You scan from head to feet and write what each region is holding so stress is easier to notice early.
Worry Window
You park worries on paper and give them a short daily time so they interrupt the rest of the day less often.
Breathing Ladder
You practice a short breathing count and note how your body shifts one rung at a time.
Panic Plan
You write a short plan for a surge of panic so the next wave has steps waiting.
Focus Reset
You set a tiny start, a visible timer, and a body-double plan so attention has a place to land.
Shrink the Task
You break one avoided task into a first physical move small enough to begin today.
Thought Record
You separate a situation, a thought, a feeling, and a behavior so the thought can be looked at on purpose.
Evidence Check
You test one harsh thought against facts that support it and facts that do not.
Opposite Action
You notice an urge driven by emotion and practice one small action the other way when the urge does not fit the facts.
TIPP Reset
You practice four body skills for high distress: temperature, brief hard movement, paced breathing, and paired muscle relaxation.
Ask Cleanly
You draft a request in plain language: describe, express, assert, reinforce, stay mindful, sound steady, and negotiate.
Grief Waves
You track how grief rises and falls so a hard hour is not mistaken for a permanent state.
Continuing Bond
You choose a living way to stay connected to someone who died, without requiring the grief to be finished.
Repair Attempt
You plan a short repair after a miss, with ownership, impact, and a concrete next step.
Boundary Line
You define one limit, the words you will use, and what you will do if the limit is ignored.
Worth Evidence
You collect recent facts about how you treat people and problems, so worth is not left only to a mood.
Kinder Voice
You rewrite an inner attack into the tone you would use with a friend who is learning the same skill.
Five Senses
You name five things you see, four you feel, three you hear, two you smell, and one you taste.
One Minute Return
You practice noticing that attention left, then returning it once, without a long lecture to yourself.
Night Wind-Down
You design a short, repeatable pre-sleep sequence and a plan for thoughts that arrive in bed.
Anger Pause
You insert a pause between the heat of anger and the action, then choose a response that fits your aim.
Values Step
You name one value and translate it into a visible action you can take this week.
Loneliness Reach
You plan one low-pressure reach toward another person, sized for the energy you actually have.