therapy resources

Feel free to peruse, download, print and share!

Remember, these resources are NOT a substitute for seeing a clinical therapist. They are generalized, not specific. Please adapt them to you or your client’s unique needs.

therapy resources by rebecca

~*~NEW~*~ Boundaries Bundle – 101 – 104

Feeling exhausted, taken advantage of, and unappreciated?

Want to set better boundaries, but not sure where to start?

Start here, with the Boundaries Bundle Download!

Sample of the first handout in the Boundaries Bundle

Here is an overview of all 5 printable handouts, in a PDF format:

Boundaries 101 (less than 5 minute read)

  • What are boundaries? 
  • Why are they important?
  • Boundary spectrum

Boundaries 102: Why Setting Boundaries is Hard (~5 minute read)

  • In-depth explanation of 3 reasons why setting boundaries is difficult 

Boundaries 103: Reflecting on Boundaries (~5 minute read, provides prompts that could take 2+ hours to discuss or write about)

  • Journal prompts / discussion questions that include…
    • Warm-ups
    • Specific times when you have set boundaries in the past, and exploring related thoughts and feelings
    • What you want your boundaries to look like in the future

Boundaries 104: Do I need to set a boundary? Flow chart (less than 5 minutes to read or use)

  • A 4-step flow chart to help you determine if you need to let it go, set a boundary, and/or re-consider the relationship

Boundaries 104.2: Explanation of Flow Chart (~5 minute read)

  • Goes into more depth to define different terms / meanings behind flow chart

Worried about the upcoming holiday season? You’re not alone! This personalize-able mental health plan will help you feel ready… well, as ready as you can be for this sh*tshow.

Do you have difficulty knowing what your boundaries are? This handout is designed to help you do just that – specifically, in regards to COVID-19 precautions.

Now that you know your personal boundaries (see: handout above), how do you actually make them known and enforce them? This handout has some ideas!

Stressed about November 3 and beyond? Download this FREE, 2-page PDF to create your own plan to cope with election stress. Feel free to print and share.

Are you codependent? And if so, how do you move from toxic relationship patterns to healthy interdependence? Get a brief overview in this free, downloadable worksheet.

Learn how to use grounding techniques to cope with anxiety and/or trauma-related symptoms.

Having trouble falling or staying asleep? This handout provides psycho-education, tips and tricks to do just that.

Are you having a panic attack? What do you do if you’re having one? Find out in this free PDF!

What is mindfulness, and how do I practice it? Get answers to these questions and more by downloading this free therapy resource!

Want to practice mindfulness, but have NO idea where to start? The Mindful Buddy is here to help!

free coloring pages

Drawn by Rebecca.

other useful resources

Pushing Back on Perfectionism

This article from Northwestern’s counseling blog gives detailed info on perfectionism and how to cope. Check it out!

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