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Free Resources

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4 parts of the NVC process

Nonviolent Communication (NVC) is a powerful tool for improving communication and resolving conflicts. This document will give you key steps to using the NVC process.

Belief Driven Formation

Dive into the transformative world of cognitive behavioral analysis with the Belief-Driven Formulation, a cornerstone in understanding human behavior.

Challenging Your Negative Thinking

Guide to challenge negative thinking based on Cognitive Behavior therapy frameworks

Discovering Dream Wisdom: An Exploration through Art & Journaling

This Handout include: **Dream Tending Exercise (p 3) **Expressive Activities for Processing your Dream (p 4) **Suggestions for Collaging your Dream (p 5) ** Additional Dream Materials (pp 6-9). Because our dreams are often subtle and can seem unknowable and impenetrable, the marriage of dream work and the expressive arts is very potent.

Embracing Uncertainty

Intolerance of uncertainty can be viewed as a dispositional characteristic that results from a set of negative beliefs about uncertainty and its implications.

Emotions

Handout that identifies six 'basic' emotions, and organizes secondary and tertiary emotions in a hierarchical structure

Gratitude Worksheet

Gratitude is the practice of appreciating the positive aspects of life, regardless of their size or significance. Incorporating a daily habit of gratitude can foster happiness, boost self-esteem, and offer various health benefits.

Grounding Techniques

With PTSD it is common to have intrusive memories of traumatic events. Even though these events happened in the past, when the memories come it can feel as though the events are happening again in the present. This can be extremely upsetting, and it is helpful to end ways that help you to 'ground' yourself back in the safety of the present moment.

Low Self Esteem

Chart that breaks down how idea's of Low Self Esteem are formed

Safer coping skills and tips for PTSD and Substance Abuse

From Seeking Safety: Cognitive-Behavioural Therapy for PTSD and Substance abuse by Lisa M. Najavits, PhD

The Sedona Method

Helpful Tool to help release heavy emotions and move towards inner peace

Using Behavioral Activation for Depression

A psychological treatment for depression with lots of scientific research proving that it can be effective

100 Dream Interpretation

100 Dream Interpretation documentation shared by Arke

Before I Blame Myself And Feel Guilty

Survivors of trauma often feel inappropriate guilt or shame about things they did or did not do. Before you blame yourself for what happened to you read about the thinking errors that victims of trauma commonly make. Tick if any apply to you. If any are familiar then it may be necessary to adjust your thinking

CFT Compassion Formulation

CFT Compassion Formulation worksheet is designed to help clients and therapists come to a compassion-informed and de-shaming understanding of their life and experiences. The language and prompts within this document have been chosen quite deliberately so that it is understandable by clients.

Creative Connection Process

During the creative connection process, one art form stimulates and nurtures the other, bringing us to an inner core or essence which is our life energy. A connection exists between our life-force--our inner core, or soul--and the essence of all beings.

Dreams

The Interpretation of Dreams Sigmund Freud (1900)

Emotional Freedom Technique

EFT (Emotional Freedom Technique) is a healing modality that is simple to use & quite effective in releasing pent up emotions & energies in the body & psyche.

Fair Fighting Rules For Resolving Conflict

Conflict on its own does not damage a relationship, but the way a conflict is resolved can cause damage. Since disagreements and conflicts between people are inevitable, effective conflict resolution is critical to the maintenance of healthy relationships.

Grief Fact Sheet

After the loss of a loved one, friends and family often grapple with complex emotions and the challenge of adjusting to a new reality without the person who has passed away. They must find a way to honor the memory of their loved one while also moving forward with their lives.

Grounding tools

Grounding tools are a set of simple strategies that can help you temporarily detach from emotional pain (e.g., anxiety, anger, sadness, self-harm).

Mastering Emotional Regulation & Techniques for Nervous System Balance & Mental Clarity

Mastering Emotional Regulation, Techniques for Nervous System Balance, and Mental Clarity by Rebecca Mohlman

Sleep Hygiene

'Sleep hygiene' is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.

Unhelpful Thinking Styles

Our thoughts have a significant impact on our emotions and actions. Sometimes, our thinking patterns can become unhelpful, leading to stress, anxiety, and negative emotions. Recognizing and addressing these unhelpful thinking styles is an essential step in promoting better mental well-being.
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