Breathing
Paced breathing · 2 min
A calm, guided breathing exercise to help you slow down in a couple of minutes.
you need to slow down and settle, quickly
Tools & apps
Free things to use between sessions
Browse by topic
Not sure where to start? Pick what is on your mind, and see the tools that fit.
Anxiety
When worry takes over
- Breathing Free app
- The Second Look Free app
- The Field Guide Free app
- Here Free app
- Without Being Sure Free app
- Box breathing PDF worksheet
- Thought record PDF worksheet
- Five senses grounding PDF worksheet
- Who set the bar PDF worksheet
Apps
Guided tools that run right in your browser, free to use.
Defusion
Thought defusion · 5 min
An ACT exercise for stepping back from sticky, difficult thoughts.
a thought keeps hooking you and will not let go
Values compass
Values clarification · 10 min
Get clear on your values, and use them to face a real decision.
a decision is in front of you and you want it to match what matters
The Second Look
Thought record · 5 min
An interactive thought record: catch a hard thought, weigh the evidence, and write a closer reading.
a thought keeps stinging and you want to check whether it is true
The Crest
Urge surfing · live
Ride an urge as a live wave and watch it crest and fall in real time, without acting on it.
an urge is peaking and you do not want to act on it
The Field Guide
Thinking patterns · 10 min
Fifteen common thinking patterns, and a calm place to practise spotting them in your own thoughts.
you want to learn the traps your own mind falls into
Here
5-4-3-2-1 grounding · 3 min
An interactive 5-4-3-2-1 grounding practice: come back to the present through your senses, one at a time.
you feel numb, spacey, or far away from the room
Without Being Sure
Discernment · 10 min
For a decision you cannot get certain about: notice the shape of the pull, and find one faithful step you can take without being sure.
a decision will not resolve and certainty is not coming
Worksheets
Worksheets you can download, print, and keep.
Box breathing
Paced breathing · 1 page
A four-step breath pattern for settling the nervous system.
your body is running faster than the situation calls for
Thought record
Thought record · 17 pages
Notice a difficult thought, then gently weigh the evidence.
you want the paper version to work through slowly, a page at a time
A lament
Lament · 2 pages
A five-movement structure from the Psalms for naming pain honestly.
a loss needs saying honestly before it can be carried
The family you came from
Family patterns · 2 pages
Six prompts for noticing the patterns you grew up inside.
you keep meeting the same pattern you grew up inside
A letter to the person I lost
Continuing bonds · 2 pages
A continuing-bonds letter to the person you lost; five gentle prompts.
there is still something you need to say to someone who died
Five senses grounding
Sensory grounding · 3 pages
An illustrated guide to the 5-4-3-2-1 sensory grounding practice.
you are a long way from the room and want a way back
The boundary
Boundary setting · 1 page
A seven-prompt walkthrough for naming one boundary you keep postponing.
one conversation keeps getting postponed
Rumination interrupt card
Rumination interrupt · 1 page
A wallet-sized, three-step interrupt for spiralling thoughts.
you want something in your wallet for the loop that starts at 2am
Sleep hygiene habits
Sleep habits · 4 pages
Evidence-based habits, what to try when sleep will not come, and supplements.
nights have gone bad and you want the evidence, not folklore
Body check-in
Body scan · 1 page
A two-minute body scan for people whose work asks a lot of their bodies.
your work asks a lot of your body and you rarely check in
Urge surfing log
Urge surfing · 1 page
A three-instance log for noticing the shape of an urge over time.
you want to see the shape of an urge across a week
Values bull's-eye
Values clarification · 2 pages
Four life domains; rate what matters and how close you are living it, then one small move.
you are busy, and not sure how much of it is yours
Where you count
Purpose and direction · 2 pages
Five places a life gets lived; rate each, then find one small move for someone else.
you cannot say what any of it is for
The forgiveness ledger
Forgiveness · 3 pages
Name what is owed before deciding what to release; a ledger you are allowed to close slowly.
you are told to forgive and it feels like being asked to pretend
Who set the bar
Perfectionism · 3 pages
Sort one thing you went back and redid into what was yours to decide and what was not; then write the standard yourself.
you keep redoing something and cannot tell when it is finished
The tells
Naming feelings · 4 pages
When looking inward draws a blank, work from what someone could have seen back to a name for the feeling.
someone asks how you feel and you honestly do not know
After the uniform
Identity after service · 2 pages
Five reflective prompts for the transition out of service life.
the uniform is off and you are not sure who that leaves
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Looking after a whole team?
These tools are free for anyone to use on their own. If you run an organization, they can also come to your people as part of a wider piece of work: sessions, courses, and a referral pathway built around what your team actually needs.
See what this looks like for organizations