Mental Health Tools
Digital Tools for Better Mental Health
Recovery from Mental Health & Addiction Illnesses is a process that’s different for everyone.
These tools can guide you in all stages of your recovery & discovery journey.
5 Steps to Transform Shame
These 5 steps are designed to help you understand the nature of shame and make this powerful emotion serve your purpose instead of feeling like a heavy burden to carry.
12 Steps to Better Mental Health
This comprehensive list provides effective reminders that can help you nourish & nurture your Better Mental Health.
12 Steps to Compassionate Self Care
This comprehensive list provides you with powerful insights to help you nourish & nurture your Better Mental Health.
Abdominal Breathing
This breathing technique can help you come out of fight-or-flight mode and into a more relaxed state of the autonomous nervous system – which can help alleviate stress & anxiety.
Activate Your Internal Pharmacy
You can use your internal pharmacy to balance your brain’s chemicals and manage your mental health!
COGNITIVE Distortions
This list of the most common “cognitive distortions” (unhelpful thinking patterns) was created by Dr. David Burns, (feelinggood.com) best-selling author of the new mood therapy book called Feeling Good, the clinically proven drug-free treatment for depression.
COPING Skills
Learning how to cope with the pains of life – without using harmful substances & behaviours – can help prevent setbacks.
Tap into your internal pharmacy to naturally boost your moods, build your resilience, and help you create a life you’ll never need to escape from again!
Cost-Benefit Analysis to Make a Decision
Weighing the “pros & cons” of a decision can help to actually make decisions a lot easier!
Making a list of the advantages & disadvantages of doing something – or not doing something – can quickly provide you with the clarity you need to make ANY decision.
Cup of Life & Death
The Tibetan Cup Ritual has been a game-changer for me. It was a practice introduced to me the same year I finally managed to be totally free from addictions (2018).
Contemplating your mortality every day can be worthwhile, if it encourages you to “balance the books of your life” at the end of each day.
It has been a life-transformational tool for me, and I practice it every day. I hope it can help you, too!
Defining Your CORE VALUES
We all have core values that motivate us, whether we’ve thought about them or not.
This worksheet will help you define & refine what is most important to you. It’s an exercise that will give you some clarity and provide you with conviction to make the necessary changes you want to make.
E.A.R. for Effective Communication
Communication, and lack thereof, can make or break your relationships. This E.A.R. communication technique was developed by a pioneer in CBT, Dr. David D. Burns (feelinggood.com).
You will create & maintain healthy relationships – with healthy boundaries (aka mutual-respect lines) – when you can learn this valuable skill.
Guilt vs Shame
Guilt & Shame are not the same, although they can be considered two sides of the same coin.
This 3-Page document can help you clearly define the difference between these two complex emotions – and help you transform these unhealthy emotions into emotions that can serve you in healthier ways.
PIUS for Communication
Communication, and lack thereof, can make or break your relationships.
This PIUS technique is helpful to the whole family, so you can learn how to create and maintain healthy boundaries. It’s not just for families… it works for every group dynamic that has become challenging – and it works for ALL RELATIONSHIPS.
Stages of Change from SMART
SMART is an acronym for Self Management And Recovery Training (smartrecovery.org). This science-based (secular) program for recovery uses a variety of cognitive approaches to guide behaviour change, including this Stages of Change tool which can help you apply different tools to each stage of your “discovery” journey.
Unconditional Acceptance
Unconditional Acceptance for myself, for others, and for life is the hammer in my toolbox.
URGE Management
Urges are the physical manifestation of cravings.
You can learn to recognize these craving-thoughts as soon as they happen – and apply techniques & strategies to reduce cravings and stop the urge!
