Downloadable Resources
Are you affected by irrational negative thoughts? Use this resource to assess your thoughts. Challenging irrational thoughts can help us change them.
Core values are qualities we hold that are very aspirational. They reflect who we are when we are at our best. (i.e., love, health, creativity, community, family, intellect).
Anxiety is cyclical. Use this resource to understand how anxiety is perpetuated through avoidant behaviors.
The Nonviolent Communication (NVC) formula is a four-step process for resolving conflict. Use this handout to go through each step.
Self-care activities are the things you do to maintain good health and improve well-being. Use this assessment to reflect on how frequently, or how well, you perform self-care activities.
Trauma survivors often share a common set of reactions and behaviors, including avoidance of trauma reminders and hyperarousal. Download this handout to learn more.
The Feeling Wheel is a helpful tool for identifying and understanding emotions. Use it to navigate your feelings.
Learn more about what anxiety is, the different types, and common symptoms in this informative handout.
Research suggests that an activity is more likely to be completed if it is planned and scheduled in advance. Use this Activity Planning worksheet as part of a behavioral activation program.
In this handout, learn how the cognitive triangle shows how thoughts, emotions, and behaviors affect one another. Changing your thoughts will change how you feel and behave.
For better or worse, our thoughts and behaviors have costs and benefits. Use this handout to understand the costs and benefits of a current thought or behavior.
When we think about making changes, most of us don’t really consider all “sides” in a complete way. Use this handout to think through the pros and cons of both changing and not making a change.
Because our thoughts determine how we feel, and how we act, it’s important to challenge any thoughts that cause us harm. Use this resource to reflect on and challenge any thought that may be harming you.
When our needs are not met, we are susceptible to a wide range of feelings. This handout lists dozens of potential feelings so you can better understand your emotional response.
A trigger action plan (TAP) is a technique for creating automatic habits by linking a specific trigger (a cue or event) to a specific action. Use this handout to help make new habits easier to form and maintain.
Many of us are aware of our behaviors and emotions, but sometimes we neglect to understand our needs in relationships. The more insight we have into what we need, the better we understand ourselves and can communicate this to others.
Cognitive distortions are specific ways of thinking that hide, obscure, or distort reality. This comprehensive resource breaks down the most common cognitive distortions and how to address them.
The Passive / Assertive / Aggressive continuum of communication represents three different communication styles. Use this sheet to understand their differences and identify which style you align with.
Change is both daunting and empowering. In this resource, find reflection prompts for creating change in your life.
Use this writing exercise to create personalized fitness and nutrition goals that resonate with you and set you up for success.
Relationship values encompass a diverse range of principles, including kindness, honesty, and loyalty. Use this list to help identify the most important values to you.
A thought record is a cognitive behavioral therapy (CBT) exercise that can help examine your thoughts and feelings. Download this handout to walk through the exercise.