Resources
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Mental Health Tools
This page contains links to free resources from other websites, as well as some descriptions provided by the source. Tap the button to reach the resource. My personal thanks go to the creators of these resources for the help that they may provide to many!
Emotion Surfing is a mindfulness-based coping skill that helps people relate to strong emotions or urges by noticing them as they rise, peak, and eventually pass, rather than trying to suppress them or act on them right away, encouraging a calm, observant stance where feelings are experienced with curiosity and patience so they feel more manageable over time.
DARVO is a term used in psychology to describe a harmful interaction pattern that can show up in abusive dynamics, where a person who is confronted about their behavior responds by denying what happened, attacking the person raising the concern, and then reversing the roles so they present themselves as the victim and the other person as the offender, which can leave the person experiencing the abuse feeling confused, self-doubting, guilty, or unsure of their own perception of events.
Wise Mind (DBT skill) is a skill from Dialectical Behavior Therapy that describes a balanced state of mind where a person can hold both emotions and logic at the same time when making decisions, where “emotion mind” refers to responding based mainly on feelings and “reasonable mind” refers to relying mainly on logic while disconnecting from feelings, and wise mind sits between the two, helping a person acknowledge and respect their emotions while still responding in a thoughtful, grounded, and rational way.
This Cycle of Avoidance worksheet helps gently illustrate how avoiding anxiety often keeps it going and can even make it stronger over time, showing how the short-term relief of stepping away from something uncomfortable can lead to longer-term distress, and it invites people to notice this pattern with compassion so they can begin experimenting with approaching feared situations in small, manageable ways rather than avoiding them, gradually building confidence and reducing anxiety over time.
Emotion Regulation (DBT skill) is a set of skills in Dialectical Behavior Therapy that helps people manage emotions by either reducing their intensity or shifting them in a different direction, and this worksheet introduces four common DBT techniques while explaining the broader idea that coping with emotions usually involves two main approaches—either learning ways to change how strong the emotion feels or practicing acceptance so the emotion can be experienced without becoming overwhelming.
Distress Tolerance (DBT skill) is a set of skills in Dialectical Behavior Therapy that focuses on helping someone get through difficult or uncomfortable emotions without trying to immediately change or “fix” them, and instead of reacting impulsively, the goal is to tolerate the feeling safely until it naturally passes, which can be especially helpful in situations where emotions feel unavoidable or intense, or where acting on them—such as in moments of craving or relapse risk—could lead to harmful consequences.
Cognitive Distortions are unhelpful or overly rigid thinking patterns that can shape how a person interprets situations, how they feel emotionally, and how they respond in their behavior, and this worksheet helps gently highlight some of the most common examples seen in everyday life, while also normalizing the idea that everyone experiences these kinds of thoughts sometimes, even though they can become more harmful when they show up frequently or feel very extreme, as they may start to distort how someone sees themselves, others, or the world around them.
Grief is often experienced as a shifting journey of emotions that can change from moment to moment, sometimes feeling unpredictable, overwhelming, or disorienting, and this “Grief Roller Coaster” worksheet uses a gentle metaphor to reflect that experience by comparing grief to a roller coaster with its ups, downs, and sudden turns, helping normalize the idea that grief doesn’t follow a straight or orderly path and instead unfolds in its own messy, non-linear way that can’t be rushed, controlled, or neatly resolved.