Free Handouts

Simple, printable tools we use in sessions. Download, print, and use them at home. They're free to share.

Understand when you're overwhelmed or shut down, and what helps bring you back.

Quick ways to settle your body when stress spikes.

Find the right words for what you're feeling.

Practical habits for better sleep, with a wind-down plan.

The qualities of your core Self, from Internal Family Systems.

A worksheet for getting to know your inner parts with curiosity.

Spot unhelpful thinking patterns and find a more balanced view.

Clarify your values and take one small step toward them.

Reflect on a meaningful experience and what it means for everyday life.

Get it all out of your head and pick your top 3 for today.

Notice your patterns and what kind of support might help.

Four patterns that hurt relationships, and what to do instead.

Repair phrases and steps for turning back toward each other.