Choose the situation that feels closest to what you are dealing with right now. Each worksheet offers one focused exercise to help you slow things down, sort through what is happening, and find a useful next step.
Do you know you’re upset but can’t quite tell what you’re actually feeling?
Feeling upset and not sure what to do next?
Is an emotion sticking around even though you wish it would go away?
Do you need help settling after a stressful or emotional moment?
Are you trying to figure out what’s true and what your mind may be filling in?
Are you mentally living in a future that has not happened yet?
Would you speak to someone else the way you’re speaking to yourself?
Do you feel stuck in one interpretation of what happened?
Do you need to say something important without turning it into a fight?
Do you know you’re frustrated but aren’t sure what you actually need from someone?
Do conversations turn into two people proving their own point?
Are you keeping the peace by giving up too much of yourself?
Are you carrying something that may not entirely belong to you?
Are you helping someone—or doing more of their work than they are?
Do you know you need a boundary but aren’t sure what it should look like?
Is there something you keep avoiding even though it matters?
Does something feel too big to even begin?
Are you waiting for confidence or motivation before you begin?
Do you know how you feel but not how you want to handle yourself?
Are you carrying an old habit, role, or belief that may no longer fit your life?
Purpose: Sometimes the first feeling we notice is only the surface. This exercise helps you slow down and identify what may be happening underneath.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Strong feelings can make everything seem urgent. This exercise helps you slow the moment down and choose a response that fits who you want to be.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Feelings are not instructions, but they can carry information. This exercise helps you listen for what an emotion may be pointing toward without letting it make every decision.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: After a difficult moment, the goal is not always to solve everything immediately. This exercise helps you find your way back to a steadier place first.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: When something matters to us, our minds naturally try to fill in missing information. This exercise helps you separate what you know from what you fear, assume, or predict.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Worry can turn a possibility into something that feels almost certain. This exercise helps you come back to what is happening now and identify what you can actually prepare for.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Self-criticism can feel motivating while actually making it harder to think clearly. This exercise helps you replace harshness with language that is still honest but more useful.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: A first interpretation can feel convincing, especially when emotions are strong. This exercise helps you widen the view without forcing yourself into fake positivity.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Difficult conversations go better when the message is clear enough to hear. This exercise helps you say what matters without burying it under accusation, defensiveness, or extra heat.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Frustration can tell us that something matters, but it does not always tell the other person what we need. This exercise helps turn a complaint, hurt, or irritation into something that can actually be communicated.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Listening does not require agreement. This exercise helps you understand what another person is actually saying before deciding how you want to respond.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Relationships matter, but so does being able to recognize yourself inside them. This exercise helps you look at where connection and self-respect may be competing.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Caring about something does not automatically mean you are responsible for fixing it. This exercise helps you figure out where your responsibility ends and someone else’s begins.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Support can be generous and healthy. It can also slowly become over-responsibility. This exercise helps you notice the difference.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: A useful boundary focuses on what you will do rather than trying to control someone else. This exercise helps you create one that is clear and realistic.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Avoidance is rarely just laziness. This exercise helps you understand what makes a task hard to approach so you can respond to the real obstacle.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Sometimes a problem feels impossible because your mind is trying to solve all of it at once. This exercise helps you find a step small enough to actually take.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Readiness does not always arrive before action. This exercise helps you separate what truly requires preparation from what may only require a first attempt.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Difficult moments can pull us toward automatic reactions. This exercise helps you choose a response based on the kind of person you want to be in the moment.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.
Purpose: Some ways of coping were useful when they developed. This exercise helps you decide what still serves you and what may be ready to change.
Your answers stay on this page while you use it and are not saved to a server. If you choose “Email My Worksheet,” your email app will open a draft containing your responses. Nothing is sent unless you choose to send it.