Tools for Your Wellness Journey
Practical exercises, worksheets, and strategies to support your mental health between appointments. Start building your personalized self-care practice today.
Mind
Exercises for mental clarity and emotional regulation
Body
Physical wellness practices that support mental health
Connection
Building and maintaining supportive relationships
Spirit
Finding meaning, purpose, and joy in daily life
Breathing Exercises
Calm your nervous system in minutes
A calming technique that activates your parasympathetic nervous system.
- 1Breathe in quietly through your nose for 4 seconds
- 2Hold your breath for 7 seconds
- 3Exhale completely through your mouth for 8 seconds
- 4Repeat the cycle 3-4 times
Used by Navy SEALs to stay calm and focused under pressure.
- 1Inhale for 4 seconds
- 2Hold for 4 seconds
- 3Exhale for 4 seconds
- 4Hold for 4 seconds
Deep belly breathing that promotes full oxygen exchange.
- 1Place one hand on your chest, one on your belly
- 2Breathe in slowly through your nose, letting your belly rise
- 3Exhale slowly through pursed lips
- 4Focus on moving only your belly, not your chest
Grounding Techniques
Anchor yourself in the present moment
A sensory awareness exercise that brings you back to the present moment.
- Name 5 things you can SEE
- Name 4 things you can TOUCH
- Name 3 things you can HEAR
- Name 2 things you can SMELL
- Name 1 thing you can TASTE
Progressive attention to each part of your body to release tension.
- Find a comfortable position and close your eyes
- Start at the top of your head
- Slowly move attention down through each body part
- Notice sensations without judgment
- Release tension as you exhale
Use a physical object to anchor your attention to the present.
- Hold a small object (stone, pen, ice cube)
- Notice its temperature, texture, weight
- Describe it in detail in your mind
- Focus only on the object for 1-2 minutes
Journaling Prompts
Explore your thoughts and feelings through writing
- “What are three things that went well today?”
- “Who made a positive impact on my life recently?”
- “What simple pleasure am I grateful for?”
- “What emotion am I feeling right now, and where do I feel it in my body?”
- “What would I tell my best friend if they were in my situation?”
- “What is one thing I did today that I'm proud of?”
- “What challenge taught me something valuable recently?”
- “What is one small step I can take toward my goal tomorrow?”
- “How have I grown in the past year?”
- “What is worrying me right now? What can I control about it?”
- “What do I need to let go of?”
- “What would help me feel more at peace today?”
Sleep Hygiene Tips
Quality sleep is foundational to mental health. Build better sleep habits.
Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends.
Create a Sleep Sanctuary
Keep your bedroom cool, dark, and quiet. Use it only for sleep and intimacy.
Limit Screen Time
Avoid phones, tablets, and TVs for at least 1 hour before bed.
Watch What You Consume
Avoid caffeine after 2pm, heavy meals before bed, and limit alcohol.
Exercise Regularly
Physical activity promotes better sleep, but avoid intense workouts near bedtime.
Wind Down Routine
Create a relaxing pre-sleep ritual: reading, gentle stretching, or warm bath.
Daily Wellness Habits
Small, consistent habits that add up to significant improvements in your mental health.
- Wake at a consistent time
- Get natural light exposure
- Eat a nourishing breakfast
- Set an intention for the day
- Move your body for 10 minutes
- Take regular breaks from work
- Step outside for fresh air
- Stay hydrated
- Practice a brief meditation
- Connect with someone you care about
- Reflect on the day's wins
- Prepare for tomorrow
- Limit screen time
- Practice relaxation techniques
- Go to bed at a consistent time
Downloadable Worksheets
Free resources to support your mental health practice at home.
Daily Mood Tracker
Track your emotions, sleep, and activities to identify patterns.
Thought Record Worksheet
Challenge negative thinking patterns with this CBT-based tool.
Weekly Self-Care Planner
Plan self-care activities across mind, body, and spirit.
Gratitude Journal Template
30-day gratitude practice with daily prompts.
Coping Skills Reference Card
Quick-reference card with grounding and coping techniques.
Sleep Diary
Track sleep patterns to improve your sleep hygiene.
Worksheets are provided for educational purposes. For personalized guidance, please discuss with your provider.
In-The-Moment Coping Card
When you're feeling overwhelmed, try one of these quick strategies:
“Self-care is not selfish. You cannot serve from an empty vessel.”
— Eleanor Brown
Need More Support?
Self-care tools are most effective when combined with professional support. Our providers can help you build a personalized wellness plan.