My Trauma — Three Buckets for Healing
A gentle framework exploring Safety, Security, and Stability as the foundations of healing.
Free Resources
Printable worksheets and healing tools — gifts for the path. Download, print, and use them for yourself or with the clients and loved ones in your care.
Safety Shield
Map your safe people, safe places, grounding techniques, and your reason for staying strong.
My Secure Jar
A weekly worksheet for collecting the things that feel safe, steady, and worth keeping close.
My Mind, My Colors
An expressive art prompt to draw what you feel — no wrong colors, no wrong answers.
Name It. Draw It. Defeat It.
Give your chaos a name and a shape so you can take back your power over it.
My Blue Space in the Midst of Chaos
Build the calm, steady inner place that stays with you — even when the storm is loud.
My Emotional Growth Tree
Roots, trunk, leaves, and flowers — a beautiful map of who you are and what helps you grow.
My Life Balance Wheel
Reflect on eight areas of life and identify where to invest your time and energy next.
My Emotion Wheel
Identify the emotion you're feeling and the color that represents it — a gentle tool for naming what's inside.
My Umbrella — A Metaphor for Safety
Name your triggers as raindrops, then fill your umbrella with the protective factors that keep you safe.
My Kite, My Freedom
A creative reflection on the supports and connections that lift you up and let you soar.
My Safety
Map your safe people, places, things, activities, and protective factors — your full safety umbrella.
My Lotus — Growing Stronger Every Day
Like a lotus rising from the mud, reflect on your roots, strengths, struggles, and bloom.
My Weekly Mood Tracker
Check in daily, color it in, and reflect on your highlights, challenges, and the week ahead.
My Favorite Memories
A collage worksheet for capturing meaningful memories from childhood through the future you dream of.
The Caterpillar Stage
The beginning of transformation — a worksheet for where you are at the start of the journey.
The Butterfly Stage
Emerging into who you are becoming — a worksheet for celebrating transformation and flight.
My Recovery Starfish
Five arms — physical, emotional, social, spiritual, occupational — that support a balanced, meaningful life.
My Body Map
Color where you feel each emotion in your body and notice the wisdom your body is offering.
Invent It! — A Tool for Recovery
Imagine and design a device or tool that supports your recovery journey — creative play with purpose.
The Addiction Cycle
Understand the seven-stage cycle of addiction so you can recognize the pattern and break it.
The Cognitive Behavioral Process
How events, beliefs, thoughts, feelings, and actions connect — and how changing one changes them all.
Grounding Techniques
Sensory, breath, body, mind, and self-talk tools to bring you back to the here and now.
Protective Factors vs. Risk Factors
Recognize the influences that help you thrive and the ones that make life harder — and build more of the first.
Powerlessness vs. Empowerment
A side-by-side reflection on the mindsets that keep us stuck and the ones that move us forward.
Stress Responses — Fight, Flight, Freeze
Understand, recognize, and respond with care to the three core stress responses your body uses to keep you safe.
My Coping Skills Toolbox Kit
Build a personal toolbox of coping cards, grounding objects, support people, and emergency contacts.
Letting Go, Building Trust
A guided meditation and drawing exercise for releasing what's heavy and inviting trust back in.
My Prayer Flag
Hang your prayers, intentions, and requests for support — a sacred space for faith and reflection.
My Gratitude Poem
Write a poem about the people, places, and moments you're thankful for — gratitude as a healing practice.
A Letter to Someone Who Helped Me
Write a letter of thanks to someone who showed up for you — gratitude that heals both giver and receiver.
My Healthy Coping Strategies
List five strategies across physical, mental, social, spiritual, and creative categories to care for the whole you.
The Stages of Change
A guided self-assessment through the six stages — precontemplation to relapse — to find where you are today.
How Stress Responses Impact the Brain
Understand the prefrontal cortex, amygdala, and hippocampus under stress — and what helps your brain heal.
The SAFE Coping Model
Soothe, Accept, Focus, Engage — a four-part framework for healthy coping when emotions feel overwhelming.
My Gratitude Jar
Fill a jar each day of the week with five things you're grateful for — a simple practice with profound impact.
Who Is My Support System?
Sort the people in your life into healthy and unhealthy supports — and build a plan to strengthen what helps.
My Shadow Self vs. My Desired Self
A side-by-side reflection on the parts you hide and the person you're becoming — bridging the gap with intention.
Exploring My Shadow Self
Seven gentle prompts for shadow work — meeting hidden parts of yourself with compassion and integration.
Atonement
A six-step worksheet for taking responsibility, making amends, and committing to change — healing as a path forward.
Write Your Story — A Guided Workbook
Five chapters — Early Life, Challenges, Turning Point, Recovery, Future Self — for reflection, healing, and recovery.
Who Am I?
Explore your identity, values, strengths, and purpose through eight gentle prompts of self-discovery.
My Freedom — What Does It Look and Feel Like?
Imagine and draw the freedom you long for, then describe what you see, feel, and do in that life.
Taking My Power Back
Reclaim your voice, choices, and worth — eight steps to define power, protect it, and live it.
My Locus of Control
Discover where you place control in your life and learn to shift focus to what you truly can change.
My Weekly Grounding Log
Track two grounding techniques each day, notice how they feel, and build a steady daily practice.
My Weekly Stress & Coping Tracker
Notice. Name. Navigate. Track stressors, body responses, emotions, and the coping skills that help most.
Cognitive Distortions
Recognize ten common unhelpful thinking patterns — and learn to challenge them with healthier perspectives.
Radical Honesty — Truth with Compassion
What radical honesty looks like in real moments — examples, reflection questions, and a weekly commitment.
Dishonesty to Radical Honesty
From hiding to healing — reflect on the cost of dishonesty, envision truth, and make reparations to repair trust.
A House Divided — Authentic Self vs. Presented Self
Bring your house back together — a side-by-side reflection on who you really are and who you show the world.
Behind the Mask
An expressive art worksheet exploring both sides of the mask — what the world sees and what lives beneath.
My Honest Heart — A Space for All of Me
Fill the heart with feelings, thoughts, hopes, and fears. A safe space to be completely honest with yourself.
Design Your Truth Lantern
Design a lantern that represents your truth — colors, symbols, and words that light your way home to yourself.
My Journey — Mountains & Valleys
Paint your highs and lows — an expressive art space to honor the challenges climbed and the low points endured.
Weekly Thought & Distortion Log
Track real situations, thoughts, emotions, and the cognitive distortions that shape how you feel and act.
My Life Timeline
A color-coded timeline from birth to present — map the events, achievements, and recovery efforts that shaped you.
Cause & Effect Chain — My Choices, My Path
Decision, event, effect, outcome, next choice — see the chain reaction and discover where you can choose differently.
Your Life Timeline — Your Story, Your Choices
A guided board-game timeline through life stages — fill in events, choices, and the impact each one had.
Create Your Rainmaker
Shake. Listen. Ground. Renew. A mindful craft project for calm, connection, and healing — with intention prompts.
4-7-8 Breathing Technique
Slow your breath, calm your mind, feel more in control — a guided practice with reflection prompts and calming visualizations.
What Is Anxiety?
Anxiety tries to change the past or control the future. Bring it back to the now with this gentle reflection worksheet.
Decisional Balance Worksheet
Explore mixed feelings about change without judgment — benefits and costs of staying the same vs. making a change.
Problem Solving Worksheet
A seven-step guide — identify, understand, brainstorm, evaluate, choose, plan, and reflect — for solving problems one step at a time.
Problem vs. Complaint
Learn the difference between staying stuck in complaint and moving forward by reframing situations as solvable problems.
What Are Emotions?
Understand ten common emotion families — happy, sad, fear, anger, disgust, surprise, love, shame, jealousy, calm — and check in with yourself.
Primary and Secondary Emotions
Primary emotions are the building blocks; secondary emotions are the combinations. Learn to identify both and what lives underneath.
Emotional Regulation — Managing Emotions in Healthy Ways
Name it to tame it. Tools, a calm-down plan, and reflection prompts for understanding and responding to emotions in healthy ways.
Trauma and the Child Brain
Understanding the impact, building compassion, supporting healing — how trauma changes a child's brain and what helps them heal.
Trauma and the Adult Brain
Understanding the impact, building awareness, supporting healing — how trauma shapes the adult brain and the path back to safety.
Trauma and the Impacts Across All Life Domains
Explore how trauma shows up across eight life domains — and identify strengths, supports, and one step toward healing in each area.
Why I'm Here
Understanding my story, creating my path forward — a gentle intake-style worksheet for sharing what brings you to counseling.
What Is PTSD & My Symptoms
Learn about PTSD, check the symptoms you notice, and identify what helps — a compassionate self-assessment for understanding and healing.
These resources are offered freely. If they bless you or your work, consider sharing them with someone who needs them too.