Mental Wellness Tools

Download worksheets and informational handouts to enhance your mental wellness and support your personal growth journey.

Anxiety Triggers

Worksheet

This worksheet is designed to help individuals identify, understand, and manage their anxiety triggers. It provides structured exercises to recognize situations, emotions, thoughts, and physical sensations that contribute to anxiety. Users will explore their reactions to these triggers.

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Anxiety Worksheets & Handouts

Value-Based Living

Worksheet

This worksheet is designed to help individuals identify their core values and align their daily lives with them. By recognizing what truly matters, assessing current alignment, and developing actionable steps, users can cultivate a greater sense of fulfillment and emotional well-being. Living in alignment with your values can also enhance emotional well-being and reduce anxiety (Hayes, Strosahl, & Wilson, 2012) The worksheet includes exercises for identifying values, evaluating alignment, creating value-driven actions, and overcoming obstacles. Reflection and commitment sections reinforce long-term change. Based on principles from Acceptance and Commitment Therapy (ACT), this worksheet offers a structured approach to living with purpose.

Reference

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. The Guilford Press.

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Worry Time Worksheet

Worksheet

The Worry Time Box Worksheet is a structured tool designed to help individuals manage anxious thoughts effectively. By designating a specific time to focus on worries, this method prevents intrusive thoughts from dominating daily life. The worksheet guides users through identifying worries, analyzing their validity, determining control over them, and developing strategies for either addressing or letting them go. Reflection exercises help reinforce a balanced perspective. Grounded in cognitive-behavioral therapy principles, this approach promotes emotional resilience and mental clarity.

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Coping Skill Toolkit

Worksheet

This worksheet helps individuals build a personalized coping skills toolkit to manage stress, anxiety, and emotional challenges effectively. By identifying personal stressors and selecting various coping strategies—such as emotional, cognitive, behavioral, social, and problem-solving techniques—users can develop a structured plan for maintaining mental well-being. The worksheet encourages regular reflection and adjustment of coping strategies to ensure long-term resilience and emotional balance.

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Progressive Muscle Relaxation

Handout

This worksheet provides a guided approach to Progressive Muscle Relaxation (PMR), a technique developed by Edmund Jacobson to reduce stress, anxiety, and muscle tension. By systematically tensing and relaxing different muscle groups, individuals can enhance their body awareness and achieve deep relaxation. The worksheet outlines step-by-step instructions for practicing PMR, encourages self-reflection on relaxation outcomes, and offers practical tips for effective implementation. Regular use of PMR can contribute to improved emotional and physical well-being.

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Gratitude for Anxiety

Worksheet

This worksheet explores how gratitude can be a powerful tool for managing anxiety. By shifting focus from worries to appreciation, individuals can reframe anxious thoughts and develop a more positive mindset. The worksheet includes guided reflection exercises, strategies for incorporating gratitude into daily life, and methods for transforming anxious thoughts into opportunities for gratitude. Research supports the benefits of gratitude in reducing stress and improving emotional well-being. Practicing these exercises regularly can enhance resilience and foster a greater sense of calm and control.