Self Help

pick a worksheet, chloe

Emotion Wheel

figure out what you're actually feeling

anytime

Safety Plan

for when everything feels like too much

review weekly

5-4-3-2-1 Grounding

get out of your head and back into your body

as needed

Thought Record

write down the thought, pick it apart, find what's real

as needed

Untwist Your Thinking

spot the mental traps your brain sets for you

as needed

Self-Compassion

talk to yourself like you'd talk to your best friend

as needed

Thought Defusion

step back from a thought instead of drowning in it

as needed

Expressing Feelings

put the messy stuff into actual words

as needed

Fact or Opinion

is that true or is your brain just being loud

as needed

What's Actually Happening?

trace back your day to find what set you off

as needed

Letter to Future Me

write to future you when you're feeling okay, read it when you're not

write when stable

Thought Record

when depression talks, it lies. let's reality-check it.

Situation — What was happening when I started feeling bad?

Automatic Thought — What did my brain immediately tell me?

Feeling — How did that thought make me feel? Intensity (0 = none, 100 = most intense)

None 50% Most intense

Evidence FOR this thought — What makes me think it's true? Evidence AGAINST this thought — What suggests it might not be completely true?

Alternative thought — What's a more balanced way to think about this? How do you feel now? (0–100)

Much worse 50% Much better

5-4-3-2-1

ground yourself right here, right now

How distressed do you feel right now?

Calm 70% Very distressed

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

How distressed do you feel now?

Calm 40% Very distressed

Safety Plan

your plan for when things feel really hard

Warning signs — How do I know I'm starting to feel unsafe?

Things I can do to calm myself

People I can reach out to

Professional supports / crisis lines

Reasons I want to keep going

Making my environment safer

Self-Compassion

talk to yourself the way you'd talk to someone you love

What am I being hard on myself about right now? What would I say to a friend going through this?

Mindfulness — Acknowledge the pain without judging it Common humanity — You're not alone in this Self-kindness — What do I need to hear right now? Check any that feel true (even a little)

I am worthy of love and care

I don't have to be perfect to be good

My feelings are valid

I'm allowed to take up space

I am doing my best with what I have

Thought Defusion

thoughts are just thoughts — not facts

What negative thoughts keep showing up?

check any that sound familiar, or add your own

I'm not good enough

Nothing ever gets better

Something bad is going to happen

I should be doing better than this

No one actually cares

There's something wrong with me

It's pointless to try

Pick a defusion technique to try

tap the one you want to use right now

Drift On By

Picture the thought on a cloud or a leaf and watch it float away

Name It

Name who's talking — "That's anxiety talking" or "Hi, perfectionism"

Make It Silly

Repeat the thought in a cartoon voice or sing it to a funny tune

Just Notice

Say "I notice I'm having the thought that..." and observe it pass

How did it go? How stuck do these thoughts feel now?

Not stuck at all 50% Very stuck

Expressing Feelings

"i feel bad" is where we start. let's get more specific.

Step 1 — What's the broad category? (pick one or more)

Sad

Angry

Scared / Anxious

Ashamed

Disconnected / Numb

Step 2 — Get more specific. Which words fit better?

If...	Try these words
Sad	disappointed, lonely, hopeless, hurt, miserable, down, empty, grieving
Angry	frustrated, resentful, irritated, bitter, betrayed, annoyed
Scared / Anxious	worried, panicked, overwhelmed, insecure, stressed, on edge
Ashamed	embarrassed, guilty, worthless, inadequate, like a burden
Disconnected	numb, apathetic, detached, foggy, robotic, going through motions

The best word(s) for what I'm feeling Where do I feel it in my body?

Put it into words

try: "when [situation] happened, i felt [emotion], and i wanted to [urge]"

If you could say this to someone safe, who would it be?

Fact or Opinion

anxiety changes how you think — not what's actually true

Practice — is it a fact or an opinion?

facts can be proven and everyone would agree. opinions are feelings, guesses, or judgments.

"I'm just an awkward person"

"I didn't get a passing grade"

"Everyone seemed bored when I told a story"

"I'll never get better at this"

"When I told a joke, two people laughed"

"No one actually wants me around"

"People have thanked me for my help before"

Now try it with your own thought

write a negative thought that's been on your mind

What are the actual facts about this situation? What parts are opinions, guesses, or feelings?

What's Actually Happening?

feel bad but can't figure out why? walk backward through your day.

Right now it's

And I'm feeling

What happened today? (even boring stuff counts)

e.g. "Woke up at 10am, scrolled on phone for an hour, ate toast, messaged Leah, watched YouTube, felt bad around 2pm"

Looking at what I wrote, is there anything that might have triggered this feeling?

e.g. seeing something online, a conversation, being alone too long, being around people too long, not eating, sleeping badly, thinking about something specific

even if i can't find a trigger, that's okay. sometimes depression just happens.

Letter to Future Me

write this when you're stable. read it when you can't remember that it gets better.

Dear Future Me,

Right now I'm feeling relatively okay, so I want to remind you:

Prompts to help you write

Evidence that I've gotten through this before

Things that are true even when depression says they're not

What Leah would want me to know

Reasons to keep going

Things I'm looking forward to (even small stuff)

How Do You Feel?

tap the closest feeling

Untwist Your Thinking

your brain plays tricks on you. let's catch it and challenge it.

The thought that's stuck in your head

Which of these is your brain doing? (tap any that fit)

Filtering — zooming in on the bad, ignoring the good

Black & White — it's either perfect or a total disaster

Overgeneralizing — one bad thing means it's always like this

Mind Reading — assuming what people think without proof

Catastrophizing — jumping to the worst-case scenario

Personalization — thinking everything is about you or your fault

Emotional Reasoning — feeling it so it must be true

Shoulds — a mental rulebook for how everything should be

Labeling — turning one mistake into your whole identity

Blaming — it's all their fault, or it's all yours

Fairness Fallacy — getting upset because things aren't fair

Control Fallacy — responsible for everyone, or helpless over yourself

Fallacy of Change — expecting people to change if you push enough

Being Right — winning the argument matters more than anything

Heaven's Reward — sacrificing now expecting it to pay off, bitter when it doesn't

What actually proves this thought is true?

Now what proves it might NOT be true?

What would you say to a friend thinking this?

Is there a middle ground between the worst and best case?

Rewrite the thought in a more balanced way

✨

Saved

i'm proud of you for doing this.