💛 Hey.
I made this page because I’ve been there too.
Sometimes my brain pulls the fire alarm for no reason. Sometimes I vanish into the void and forget how to human.
This isn’t a crisis page. It’s more of a “when you’ve got a little breathing room” page—a chance to try things out, figure out what actually helps, and maybe build yourself a toolbox for the next weird brain day.
There’s no right way to use this stuff.
Take what helps. Ignore what doesn’t.
And if today’s one of the rough ones—hi. You’re not alone, and I’m really glad you’re here.
(additionally, if you have any other suggestions for helpful downloadables, please reach out! I’m adding things as I have time to do so.)
For Doctors’ Appointments and Getting Help
We created printable sheets to help you prepare for reaching out for help.
Remember, you’re not alone, and you’re so loved.
First Time Seeking Help (all in one)
First Time Seeking Help — Therapist Version, Version 2
3 pages instead of 2, added more space for medical background (personal history, family history)
First Time Seeking Help — Therapist Version, Version 1
2 pages, better as a quick resource.
Not Sure Who to Talk To?
If you're not sure whether to talk to a doctor, a therapist, or a hotline… that's completely normal. Here's a soft guide:
Feeling unsafe or overwhelmed right now? Crisis Line
Want to talk regularly and work through things? Therapist
Not sure what’s going on / maybe need meds? General Practitioner
Grounding Techniques
For when you’re in a bad headspace, spiraling, or having a panic attack, these are guides to ground yourself
Cognitive Distraction or “Logic Grounding”. Distract your brain when it’s trying to panic.
5-4-3-2-1 Grounding. Don’t worry if you mess up the numbers or order, this is just here to bring you back to earth.
Rainbow Grounding Method. Go through the colors of the rainbow to help center yourself.
Pocket Grounding Guide. (okay maybe it’s a little bigger than pocket-sized, but it should fit in your wallet!) Something to have for on-the-go use, because you never know when you might need it.
Check-In Sheets
Sometimes you just need to get your thoughts down on paper. Each sheet is designed to help center you on what you need, because it’s okay to prioritize yourself.
Soft Check-Ins:
Hard days don’t need hard questions. These check-ins are here for the quiet moments—soft, supportive, and low-pressure.
Steady Check-Ins
COMING SOON!
Spiky Check-Ins:
Other times, tough love is the answer. These are for those days. No fluff. No filter. Just facts.
Just a note: you don’t have to do these daily, weekly, or even monthly. If you forget, that’s 100% okay. Habit forming is hard. These will always be here when you need them.
Journal Prompts
Need something to get you writing? These are for you. We’re going to periodically be adding more, so check back!
Prefer a downloadable version?
Unsure where to start? Here’s what these different categories mean.
If you’re struggling to pick a prompt, pull out a handy-dandy D20 (or any other miscellaneous random number generator) and roll for your prompt.
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For when you’re tender, foggy, or need to be met with warmth, not pressure.
What would comfort look like right now, even if it feels unrealistic?
If today had a narrator who really understood you, what would they say about how you're doing?
Imagine wrapping yourself in a blanket made of something other than fabric—what is it made of? Why that?
What do you not need to do today? What gets to wait?
Who or what has made you feel safe, even just once? Let yourself sit in that memory.
If your only job today was to protect a tiny spark inside yourself, how would you care for it?
What would help me feel 1% more okay right now?
Is there something I can let go of today—just for now?
What’s one soft thing I can give myself permission to need?
What’s a comfort I wish I had today? Can I make a small version of it?
What hurts today? Can I hold it gently for a moment?
What does “bare minimum” look like for me right now—and is that okay?
Is my body asking for anything?
What’s one thing I don’t have to do today?
What’s something that helped, even a little?
Can I name something beautiful, even if it feels far away?
What kind of rest do I actually need?
Who or what would I like to feel close to today?
What do I wish someone would say to me right now?
Can I name one small thing I’m grateful for—even if it feels silly?
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What’s a pattern you’ve been noticing lately—about your emotions, routines, or relationships?
What does “enough” look like in your life right now? Where do you already have it?
Is there a small thing you’ve done lately that felt weirdly satisfying? Why do you think it clicked?
If your brain had a filing system, what would the labels say?
Think of a time you surprised yourself. What do you think made that possible?
What do you actually need to feel like yourself again after a hard week?
What's something you used to worry about that doesn't bother you as much anymore? What changed?
If you could give your past self one piece of practical advice, what would it be?
What's a compliment you received that you didn't quite believe at the time? Do you see it differently now?
Describe a moment recently when you felt genuinely curious about something. What was it?
What's a small ritual or routine that actually makes your day better?
If you had to explain your current life phase to someone, what would you call it?
What's something you're learning to be okay with not being perfect at?
Think of someone whose energy you enjoy being around. What is it about them that works for you?
What's a belief you held strongly that has softened or changed over time?
If your week had a soundtrack, what would be the main themes?
What's something you're doing now that you couldn't have imagined yourself doing a few years ago?
What does your intuition feel like when it's trying to tell you something?
If you could have a conversation with any version of yourself, which one would you pick and why?
What's a question you've been avoiding asking yourself? (You don't have to answer it today.)
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For when you’re ready to poke around in the dark corners and shake loose the stuck bits.
What fear is driving more of my choices than I want to admit?
What would I do differently if I fully believed I was allowed to take up space?
What’s the hard truth I’ve been avoiding?
What story about myself is ready to be rewritten?
Who would I be if I stopped holding back?
What’s one thing I keep blaming myself for that maybe...isn’t my fault?
What’s been building up under the surface?
What have I outgrown but still cling to for safety?
What mask did I wear today—and why?
What’s the ugliest thought I’ve had lately? Can I look at it without flinching?
What’s one boundary I wish I could set without guilt?
Where do I keep shrinking to stay “manageable”?
What part of me am I afraid someone might see?
What am I actually trying to say, under all the words?
What’s a story you tell yourself that might be comforting—but isn’t entirely true?
Who taught you how to define “productivity”? Do you agree with them now?
What part of yourself do you keep caging for the sake of someone else’s comfort?
If your inner critic had a face and a name, what would you say to them today?
What are you afraid would happen if you stopped masking for 24 hours?
What truths are you starting to whisper to yourself—but still scared to say out loud?
Habit Trackers
Soft Habit Tracker (Weekly). A gentle way to track progress during the weeks that aren’t so easy, because every victory should be celebrated.
Pacing Guides
It’s honestly more common than you might think; pacing yourself can be hard, and sometimes, it just takes a different perspective to help figure out how to spend your energy best.
Weekend Pacing - a guide to help you prioritize resting during your weekend