30 evidence-based resources for Psychoeducation. Preview any worksheet, then assign it to a client as an interactive digital worksheet.
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An introduction to how thoughts, feelings, body sensations and behaviour connect in a loop, and how CBT uses this to help you feel differently.
An explainer on how the body's threat system works, why the physical feelings of fear are uncomfortable but harmless, and why false alarms happen.
A plain-language explainer on the levels of thinking in CBT: automatic thoughts, underlying assumptions, and the deep core beliefs about ourselves, others, and the world.
A plain-language guide to your window of tolerance: the zone where you can think, feel, and cope. Learn what it looks like when you go above it (overwhelmed) or below it (shut down), and simple ways to come back.
A simple introduction to the three systems that shape our feelings: threat, drive, and soothe. Learn why modern life and self-criticism can leave the soothe system underused, and how compassion helps bring them back into balance.
Putting accurate words to feelings can lower how strong they feel. This handout explains the idea of name it to tame it and gives you an emotion-word list, from basic feelings out to more precise ones, to help you say what is going on inside.
Values are directions for how you want to live; goals are destinations you can reach and tick off. This handout explains the difference, why goals mean more when they serve a value, and helps you name a value and a goal that points you in that direction.
A plain-language explainer on anger as the visible tip of an iceberg, with more vulnerable feelings and unmet needs sitting underneath.
A quick pause-and-respond skill for moments of strong emotion. Work through five steps - Stop, Take a breath, Observe, Pull back, Practise what works - so you can choose your response instead of reacting on autopilot.
A DBT crisis skill that uses your body to bring down very high distress quickly. The four tools - Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation - change your body chemistry fast so the wave of emotion becomes easier to ride.
A menu of seven healthy distraction skills from DBT for getting through a tough moment without making it worse. The aim is to tolerate the distress until it passes or you can deal with it - not to solve the problem right now.
A gentle DBT skill for comforting yourself kindly when you are distressed, using your five senses - sight, hearing, smell, taste, and touch - plus soothing movement. Build your own self-soothe kit so comfort is ready when you need it.
A DBT skill card. When you cannot fix a painful situation right now, IMPROVE the moment makes it more bearable. Seven simple ways to get through a hard moment without making things worse. Pick the ones that help you.
A DBT skill card. Wise Mind is the calm, grounded place where your feelings and your logic come together, plus a quiet inner knowing. Learn what it is, when to use it, and how to find it.
A DBT skill card. Radical Acceptance means fully accepting reality as it is, right now, so you stop adding extra suffering on top of pain. Learn what it is, what it is not, and how to practise turning your mind toward it.
A DBT skill card. When an emotion does not fit the facts - or acting on it would not help - you can change how you feel by doing the OPPOSITE of what the emotion urges, all the way. Learn how to check the facts first, then act opposite.
A step-by-step skill for asking for what you want, or saying no, in a way that is clear, fair and keeps your self-respect. The seven letters of DEARMAN give you a script to follow when a conversation feels hard.
A simple way to sort your worries into what you can control, what you can only influence, and what is out of your hands - so you can spend your energy where it actually counts instead of burning it on things you cannot change.
A gentle review of how well you are looking after yourself across the different parts of life - body, feelings, relationships, day-to-day demands and a sense of meaning. The aim is to spot where you are running low and choose one or two small things to top yourself back up.
A Compassion Focused Therapy practice for settling the body and mind. Using slow breathing and gentle imagery, you build up three linked experiences - a soothing rhythm of breath, a safe and calm place, and a warm, wise, accepting compassionate presence - to help your soothing system come online when you most need it.
An Acceptance and Commitment Therapy (ACT) defusion practice. Thoughts are mental events - words and pictures the mind produces - not commands, facts, or threats. Using the image of a gently flowing stream, you practise stepping back to watch thoughts come and go, placing each one on a leaf and letting it float by, rather than being hooked by them or treating them as literally true.
A plain-language guide to the common biased habits our thinking can fall into, with an everyday example of each, so you can start to spot them in your own mind.
A plain-language explainer on how over-breathing during anxiety creates uncomfortable but harmless sensations, why they feel alarming, and how slowing the breath helps.
A plain-language explainer on why avoidance keeps fear alive, how anxiety rises and falls by itself when we stay with it, and how facing fears gently teaches the brain it is safe.
A plain-language explainer on burnout: its three signs of exhaustion, mental distance and reduced effectiveness, why it builds slowly, what feeds it, and what helps recovery.
A plain-language explainer on how a little pressure helps performance but too much tips us over, the upside-down U curve, and how to find and stay in your zone.
An educational, non-diagnostic checklist to help you reflect on whether you might be experiencing burnout, across exhaustion, mental distance from work, and a drop in how effective you feel, with a note on getting support.
An educational, non-diagnostic checklist to help you reflect on common experiences of adult ADHD, across attention, organisation, restlessness and impulsivity, with strong caveats and a note on seeking a proper assessment.
A plain-language, non-diagnostic explainer on what adult ADHD is, why it happens, the strengths that can come with it, and what helps - including the importance of a proper assessment.
A practical worksheet of everyday strategies for adult ADHD - ways to work with your brain rather than against it by externalising what you need to remember and making it easier to get started. Includes a personal plan and a note on self-compassion.
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