mental health
downloads
look through a variety of handouts i’ve created to help:
therapists in session (think: visual aids)
therapists out of session (think: note templates)
anyone seeking guided exploration!
kick-start your self-awareness:
Sometimes we don’t know what we need in the moment—so we need to look out for our future selves by creating a coping toolbox! This 5-page guide provides you with 22 areas of needs (e.g. “I need movement” or “I need distraction”). Each need includes a prompt with multiple examples to help you come up with your own list of supportive factors that work for you in your life. The last page of this guide provides a copy-paste version of each prompt, allowing you to easily save your coping toolbox in a place that is accessible to you, like a note on your phone.
This 2-page handout provides a list of needs we give ourselves & needs we get from others. The list of needs we give ourselves is broken into five categories (emotional, intellectual, spiritual, social, physical) with a total of 30 needs listed. The list of needs we get from others has a total of 24 needs listed.
This handout is helpful for clients engaging in therapy to learn how to identify their needs & start developing interdependent relationship patterns.
This 5-page PDF provides you with 100 things to do with your emotions.
Page 1 provides you with instructions for this guide.
Page 2 provides 25 ways to reflect on your emotions & understand what they may be telling you. These tools & tips are helpful if you’re feeling able to explore & if your current capacity allows for further self-intimacy.
Page 3 provides 27 ways to avoid your emotions through defense mechanisms. These behaviors are helpful when you are choosing to engage in them, instead of letting these behaviors have power over you. These behaviors are also helpful to engage in when you do not have the current capacity or ability to process your emotions--sometimes, we just need to let ourselves distract & avoid, as long as we know we’ll take the time to feel things later.
Pages 4 & 5 provide ways to express or release specific emotions. Page 4 provides 22 ideas for more commonly identified emotions (with multiple ideas for each emotion), like anxiety or anger. Page 5 provides 26 singular ideas for a variety of other emotions.
Happy feeling! :)
Have you been trying to figure out how to gain direction or a sense of purpose? Do you feel disconnected from yourself? Do you wonder who the h*ck you even are?
I definitely can’t give you all those answers, but I can give you this guide :) Studies have shown that living a values-led life results in an increased sense of self & increased psychological flexibility—in other words, you feel better about who you are & your ability to face what life throws at ya!
Through this guide, you’ll identify your values & brainstorm tangible ways to live those values in the form of self-care. I’ve developed this guide after finding these same activities helpful for my clients. I’ve also had the chance to teach multiple workshops where I led groups through these activities. So I’m sharing this with all of you!
Enjoy the exploration! & happy healing :)
Needs are a part of every relationship! But it‘s often hard to get in touch with our needs, and even harder to express those needs. Sometimes we just need examples to give us a launching point so that we can better identify & articulate our own needs.
This PDF handout provides 6 pages full of needs & phrases to use as we self-advocate for those needs. I’ve included 6 categories of needs, with 4 needs in each category. Each need has an example of “short-term“ & “long-term“ phrases that could be used to self-advocate in each area. Some of these are more specific to a particular type of relationship (platonic, romantic, familial) and most of these can be used in many different types of relationships. Reading through the entire list might give some ideas of different ways to express needs, emotions, boundaries & desires.
Remember--your needs are unique to you and how you need those needs met is only something you can determine. Use these phrases as a starting point & find out how to get in touch with your own needs!
There are so many coping skills & grounding exercises out there, and just like any habit you incorporate into your life, it’s important to figure out which techniques work best for YOU. It can feel overwhelming to know where & how to start! That’s why I’ve made this quick resource guide. There are 14 brief exercises listed—enough to try one daily for 2 weeks. Work your way through this list & by the end of those 14 days, you’ll hopefully have a few more tools in your grounding toolbox :)