Worksheets and More

This is a worksheet you complete to identify ways to positively engage each sense, and utilize when experiencing a panic attack or increased anxiety.
UPDATED 2022*

A holistic approach to proactive management of anxiety. Create a plan with specific and measureable objectives to improve overall health and ability to manage anxiety.

This provides a list of various mindfulness exercises you can do to manage anxiety and stress.

These are various worksheets provided by Dr. Jenna Fisher. They're useful for understanding some root cuses of anxiety. 

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A Passion Planner is a creative tool to organize day, week, year, tasks, etc. It is free from the website to download or you can order a nice one in a leather bound book. Click on page to link to site and download most current from the site.

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EFT - Tapping Diagram

Emotional Freedom Technique (EFT) is a tapping technique to manage anxiety and other uncomfortable experiences. This walks you through how to do it. There is also a video HERE  that walks you through a full tapping series.

Full Passion Planner

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This is a tracker for habit training or motivation. I use it to track my workouts and at the end of the year it is cool to see all colored different colors! Great for kids too so they can get a visual idea of time. 

Visual Calendar Tracker

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Positive affirmations are positive statements that you reflect or journal on. These help to practice being positive, and practice self-care along with self-love. Cut them out, pick one each night, write briefly on how this applies to you.

Positive Affirmation Cards

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This is an adaptation of a popular exercise for identifying the major influences in your life and gaining insight. Instructions are included on a second page when you click picture. 

Tree of Life Exercise

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This is a log to track anxiety, or any other sxs if you choose, in order to gain insight into the ABCs of what may be going on so you can understand yourself better. 

Anxiety Discovery Log

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This worksheet is used to identify behaviors you would like to change. You identify the function (or purpose) the behavior serves and alternative behaviors that may serve the same function, but more positive and l

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Re-Framing The Past

This is a timeline to help you identify key past negative events and re-frame them by identifying the "silver lining" or lesson that could be learned rather than focusing on the regret; which negatively impacts your present abilities. 

Challenging Unwanted Behaviors

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This is a card I created that outlines exercises to do in the moment when experiencing panic or anxiety. I have color printed versions I offer to my clients, but you can print this for your own. Fold it and put in your wallet/purse or put on the fridge!

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I have created a free comprehensive, holistic, evidence-based routine that targets multiple systems in the mind and body to improve your ability to decrease anxiety/trauma related symptoms, stress, and poor mood. Implement this regularly and it will impact your life positively, guaranteed. 

Printable Panic Relief Card

Daily Mind-Body-Vagus Nerve Self-Care Routine

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There are 5 key areas to focus on to decrease depression and increase positive outlook, feelings, and mood. Each impacts chemicals in the body, and if each are targeted positive feelings can increase. 

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This is an image and overview of your parts that operate on a daily basis. THis is based on Internal Family Systems (IFS). Click to download a copy. 

5 Pillars Worksheet: The Path Out of Depression

Overview Explanation of Parts

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This is a worksheet I created called an IFS Map to help you trae parts and the trauma they stem from. 

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This is a packet I give to all my new clients so they can immediately have coping skills and learn about trauma. 

IFS Map Worksheet

Managing Anxiety Packet

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This is a packet I give clients to take home so they can learn about and use IFS techniques. 

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This is a graphic I created of an analogy to better understand internal family systems, or parts work. 

IFS Exercise Packet

IFS Explained Infographic