Worksheets
Distress happens. There’s no getting around it. It’s just part of life. Feeling these emotions so strongly and lacking the skills to tolerate the pain can make you want to avoid these emotions. Avoidance, however, makes the suffering last longer. Instead, improving your tolerance to distress can radically change your life for the better and can give you the skills to get through distress more smoothly.
Breathing and Grounding Techniques
Breathing and grounding techniques are essential tools in the toolkit of mental health management, offering significant benefits for emotional and physiological well-being. These techniques are particularly useful in managing anxiety, stress, and panic attacks, but their benefits extend across a broad spectrum of psychological and physical health scenarios. Incorporating breathing and grounding techniques into daily routines can significantly enhance mental and physical health, offering a simple yet effective way to cultivate resilience against the stresses of daily life.
Thoughts-Feelings-Action Connection
As people, we’re hardwired with thoughts and feelings. Being aware of our thoughts and feelings are key to managing mental wellbeing. The amount and range of the thoughts and feelings we experience can make it difficult to understand how they may be impacting our daily lives. To better process and understand our own thoughts and feelings, it’s important that we know what they are, what they’re not, and how they’re different from each other. Thoughts and feelings are very connected to one another, but they are two distinct things. This module with worksheets discuss the thoughts-feelings-action connection in detail.
A safety plan serves as a structured visual guide that you can refer to when you feel overwhelmed by distressing thoughts or emotional pain. It typically includes a step-by-step process tailored to your specific needs, designed to alleviate distress in a safer manner. By having a safety plan in place, you are better prepared to handle moments of extreme distress.
Designed as a visual aid, this tool aims to help individuals identify and articulate their emotions more precisely. The Emotions Wheel serves as a practical and accessible tool for enhancing emotional awareness, literacy, and communication. By bridging the gap between felt experiences and the ability to express them, it plays a crucial role in emotional health, relationship building, and personal development.
Mindfulness and Emotion Regulation
Mindfulness plays a significant role in emotion regulation, offering a powerful approach to understanding and managing emotions in a healthy and adaptive way. Grounded in the practice of moment-to-moment awareness and acceptance of one's thoughts, feelings, bodily sensations, and surrounding environment, mindfulness can profoundly impact how individuals experience and respond to their emotions.
Assertive Communication Skills
Assertive communication is a crucial communication style characterized by speaking openly, honestly, and directly about one's thoughts, feelings, and needs while respecting the rights and beliefs of others. It is about finding a balanced way to express oneself that neither infringes on the rights of others nor allows one's own rights to be ignored. This balance is crucial for healthy, respectful, and productive interactions in all areas of life.
The No Body’s Perfect Worksheets offer a comprehensive resource for addressing body image and mental health. It includes worksheets for children and adult helpers, enabling them to support young people more effectively. The worksheets cover various topics such as body image, self-worth, addressing negative thoughts, media literacy, puberty, teasing, and seeking help. They provide practical exercises and prompts for reflection. These worksheets promote a holistic approach to body image and mental health, empowering individuals to develop a positive mindset and coping strategies.
Self-care is not about self-indulgence, but it is a vital part of living a balanced, healthy life. It is necessary for building resilience against the physical and psychological stressors of life and ensuring the long-term sustainability of one’s health and happiness. This assessment tool provides an overview of effective strategies to maintain self-care. After completing the assessment, you can move on to developing a full self-care plan.
Exploring our values is a profoundly enriching activity that significantly impacts how we live our lives, make decisions, and interact with the world. This exploration helps to align our actions with our deeper sense of self, fostering authenticity and purpose. When we connect with our values, we are able move our lives in meaningful directions, even in the face of difficult or painful experiences.
Perfectionism can be a significant barrier to personal satisfaction and growth, often leading to stress, anxiety, and missed opportunities. Perfectionism typically involves three things: Firstly, the relentless striving for extremely high standards for yourself and/or others that are personally demanding. Secondly, judging your self-worth based largely on your ability to strive for and achieve such unrelenting standards. Thirdly, experiencing negative consequences of setting such demanding standards, yet continuing to go for them despite the huge cost to you. This module discusses challenging perfectionism through the lens of thoughts-feelings-action connection.
This postcard activity can be a good self-discovery exercise that helps answer the question, “What would I say to someone if I didn’t have to do it face-to-face?” This may be particularly helpful for teens or children who may be interested in expressing their thoughts and feelings in ways other than words.