Free Resources

Tools to Support You Between Sessions

These resources are here for you whenever you need them, whether you’re a current client, exploring therapy, or simply looking for practical support.

Downloadable Worksheets

Take the Work With You

Print these out or fill them in digitally. They are designed to complement therapy but useful on their own too.

Anxiety & Stress
🌿

Grounding & Thought Record

📄 PDF Worksheet · 2 pages

A two-part worksheet combining the 5-4-3-2-1 grounding exercise for acute anxiety with a CBT thought record for examining anxious thinking patterns.

↓ Download Free
Emotion Regulation
🌊

Emotion Regulation & TIPP Skills

📄 PDF Worksheet · 2 pages

Name and locate your emotions in the body, then use DBT's TIPP skills, Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation, to regulate intensity.

↓ Download Free
Self-Compassion
☯️

Yin & Yang Self-Compassion

📄 PDF Worksheet · 2 pages

Explore the two sides of self-compassion, the nurturing yin (comforting, soothing, validating) and the active yang (protecting, providing, motivating), and apply both to a current difficulty.

↓ Download Free
Guided Exercises

In-the-Moment Support

No download needed. Use these exercises whenever you need them: during a difficult moment, before a stressful situation, or as a daily practice.

Anxiety & Stress
🫁

Box Breathing

✦ Guided Exercise · 3–5 min

A simple breathing technique used by first responders and therapists alike. Slows the nervous system in under five minutes by extending the exhale.

Emotion Regulation
🧘

Somatic Body Scan

✦ Guided Exercise · 5–8 min

A body-based awareness practice from somatic therapy. Helps you reconnect with physical sensations and discharge stored tension without needing to talk about anything.

Self-Esteem
💛

Self-Compassion Pause

✦ Guided Exercise · 2–3 min

A brief practice from Dr. Kristin Neff's research. Use it in any moment of self-criticism or difficulty to interrupt the inner critic and offer yourself something kinder.

Box Breathing

Find a comfortable position, sitting or lying down. You can close your eyes or soften your gaze. This practice takes about 3–5 minutes. There is no way to do it wrong.

1
Settle in Take one natural breath and let it go. Notice where you are. Feel the weight of your body in the chair or on the floor. You do not need to change anything yet.
2
Inhale for 4 counts Breathe in slowly through your nose: 1, 2, 3, 4. Fill your lungs gently, without forcing. Let your belly expand first, then your chest.
3
Hold for 4 counts Hold your breath softly: 1, 2, 3, 4. Not a tense hold. Just a pause at the top of the breath.
4
Exhale for 4 counts Breathe out slowly through your mouth or nose: 1, 2, 3, 4. Let the breath go completely. Notice your body softening on the exhale.
5
Hold for 4 counts Pause at the bottom: 1, 2, 3, 4. Then begin again. Repeat this cycle 4–6 times, or for as long as feels helpful.
6
Return gently When you are ready, let your breathing return to its natural rhythm. Take a moment before you move. Notice how you feel compared to when you started, even a small shift counts.

Somatic Body Scan

This practice is about noticing, not fixing. You are not trying to relax or feel better — you are simply paying attention to what is already there. Find a comfortable position and give yourself 5–8 minutes.

1
Ground your feet Feel the soles of your feet on the floor. Press down gently. Notice the temperature and pressure. Take two slow breaths here.
2
Move slowly upward Bring your attention to your calves, then your knees, then your thighs. You are not looking for anything in particular, just noticing. Tight? Heavy? Numb? No sensation at all? All of these are fine.
3
Notice your belly and chest Place a hand on your stomach if that feels comfortable. Feel it rise and fall. Is there tension here? Tightness? Openness? Just observe without judgment.
4
Shoulders, neck, jaw These areas hold a lot of tension for many people. Without forcing anything, notice what is there. If you notice tightness, you might breathe into that area; not to fix it, just to acknowledge it.
5
Whole body awareness Now let your attention expand to your whole body at once. Notice the full shape of your experience: where you feel most present, where you feel more distant. There is nothing to change. Just be here.
6
Close slowly Wiggle your fingers and toes. Take a deeper breath. Gently open your eyes if they were closed. Give yourself a moment before you move back into your day.

Self-Compassion Pause

Use this in any moment of difficulty, self-criticism, or pain. It takes only 2–3 minutes. Based on Dr. Kristin Neff's research on self-compassion.

1
Acknowledge what is hard Place a hand on your heart or another soothing place. Say to yourself, silently or aloud: "This is a moment of suffering." Or whatever words feel true: "This is really hard." "I am struggling right now." Do not minimize it.
2
Recognize you are not alone Remind yourself: "Suffering is part of being human. I am not the only one who feels this way." This is not toxic positivity, it is simply true. Whatever you are experiencing, others have felt it too.
3
Offer yourself kindness Ask: what would I say to a close friend who was feeling exactly what I am feeling right now? Then offer that to yourself. You might say: "May I be kind to myself in this moment." "May I give myself what I need." Use whatever words feel genuine.
4
Stay for a moment Breathe. Feel the weight of your hand on your chest. You do not have to feel better immediately, the practice is in the offering, not the outcome. Even 30 seconds of this is meaningful.
Crisis & Support Lines

If You Need Immediate Support

These resources are available if you are in crisis or need to speak to someone right now. If you are in immediate danger, please call 911. These lines are free, confidential, and available any time of day or night.

988 Suicide & Crisis Helpline

Call or text 988
Available 24/7 across Canada. Call or text 988 to connect with a trained crisis responder. Free and confidential.

Crisis Services Canada

1-833-456-4566
Available 24/7. Text 45645 between 4pm–midnight ET. Support for anyone in crisis or concerned about someone else.

Distress Centres of Greater Toronto

416-408-4357
Available 24/7. Confidential support for emotional distress, crisis, and suicide. Serving Toronto and the GTA including Vaughan.

Kids Help Phone

1-800-668-6868
Available 24/7 for young people up to age 29. Call, chat, or text CONNECT to 686868. Free and confidential.

National Eating Disorder Information Centre

1-866-633-4220
Support, information, and referrals for eating disorders and body image concerns. Available Monday–Friday.

Hope for Wellness Helpline

1-855-242-3310
Available 24/7 for Indigenous peoples across Canada. Culturally sensitive support in English and French, with Cree, Ojibway, and Inuktitut available on request.

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