Free tools
Worksheets, free to use.
Practical worksheets for the things that wear people down: worry, stress, thinking traps, the inner critic, boundaries and more. Read them here, or download each one as a PDF to print and fill in.
They are for working through on your own. They are not therapy, and if you are struggling, please talk to your GP.
10 of 10
Spotting Thinking Traps
Recognise the patterns that make things feel worse than they are
The ABC of a Difficult Moment
Separate what happened from what you told yourself about it
Is This Worry Useful?
Sort the worries you can act on from the ones you can only carry
Why Am I Putting This Off?
Understand what is behind the delay, then make the first step small enough to take
A Kinder Inner Voice
Talk to yourself the way you would talk to someone you respect
The Evidence Log
For the feeling that you are about to be found out
Setting a Boundary
Decide where your limits are, and how to say so calmly
My Early Warning Signs
Know your own signs of strain, and what to do when you spot them
A Five-Minute Reset
Quick techniques for steadying yourself in a pressured moment
Growing Through a Setback
Recognising what a hard experience has changed, including what it may have strengthened
Going further
If it is perfectionism, or you want help with it.
If perfectionism is what sits behind it, my twelve-module series works through it properly, and the first two modules are free. If you would rather think it through with someone, I work one to one.