Resources
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Helpful Worksheets/Images
Emotion/Feelings Wheel
The Feelings Wheel is a tool designed to help people identify and articulate their emotions more precisely. It organizes emotions into core feelings and expands outward into more specific variations, promoting emotional awareness. This can be especially useful in developing emotional vocabulary, improving communication, and deepening self-understanding.
Cycle of Change
The Cycle of Change is a model commonly used in addiction recovery to describe the recurring stages individuals move through when trying to overcome addictive behaviors. The stages include Precontemplation, Contemplation, Preparation, Action, Maintenance, and sometimes Relapse, which often leads back to earlier stages. It acknowledges that change is rarely linear and that setbacks are part of the process. Understanding the cycle helps individuals and therapists tailor support based on where someone is in their recovery journey.
Wheel of Life Worksheet
The Wheel of Life is a coaching and self-reflection tool that helps individuals evaluate balance across key life areas (e.g., career, relationships, health). By rating satisfaction in each area, clients can visualize where they may want to make changes or set goals. It promotes holistic awareness and intentional life planning.
Window of Tolerance
The Window of Tolerance is a concept from trauma-informed therapy that describes the optimal zone of arousal for functioning. When individuals are within this window, they can effectively process thoughts and emotions. Outside of it, they may become hyper-aroused (anxious, overwhelmed) or hypo-aroused (numb, shut down). Learning to recognize and expand one’s window can support emotional regulation and resilience.
Gottman's Sound Relationship House
Developed by Drs. John and Julie Gottman, the Sound Relationship House is a framework for building strong, lasting relationships. It includes components such as building love maps, turning toward instead of away, managing conflict, and creating shared meaning. The model offers practical strategies rooted in research to foster trust, intimacy, and emotional connection.
Helpful Videos
The Physiological Sigh/Double Inhale
The physiological sigh is a natural breathing technique involving two quick inhales followed by a slow, extended exhale. This pattern helps reduce stress and regulate the nervous system by increasing carbon dioxide release and calming the body. It’s a quick, evidence-based method for returning to a calm state.
Non-Sleep Deep Rest (NSDR)
NSDR refers to practices like guided meditation or body scans that bring the mind and body into a deeply relaxed state without falling asleep. These sessions can enhance recovery, focus, and emotional regulation—particularly for those experiencing stress or sleep difficulties. Neuroscientific research supports NSDR as a way to recharge the brain and improve cognitive function.