DIY Tools

Breathing Through Urges Feeling overwhelmed by urges or cravings? Stop and take a minute to breathe and think things through. Learn More

Your spiritual story: a guided journal In this activity, you'll reflect on your relationship with spirituality and its connection to your mental health. Learn More

Exploring connection to something outside of ourselves In this activity, you'll explore the way your deeper connections to something outside yourself (like spirituality) can help you face mental health challenges. Learn More

Take a Break and Reflect Take a moment to reflect, explore and recharge. You can do this activity from anywhere to take your mind off things. 5 minutes is all it takes! Learn More

Dealing With Tough Situations At some point, everyone faces situations that make us feel overwhelmed or hopeless. This activity will help you slow down, think through the situation, and find a way forward. Learn More

Prepare for difficult conversations Figuring out how to talk to someone about your identity or a mental health issue can be scary. Before having a conversation about hard topics, it’s helpful to plan ahead to emotionally prepare and... Learn More

What is psychosis like? We’re creating a space to explore what it’s like to live with psychosis. Psychosis involves hearing things that no one else hears, seeing things that others don’t see, or having strange or bizarre thoughts.... Learn More

Addiction: What’s keeping me stuck? We’re creating a space where people can share their experiences with addictions, work through questions that help them explore the “benefits” and challenges of addiction, and figure out their next steps. Answer: Answering the... Learn More

Changing Thoughts with an AI Assistant Feeling stuck? Our artificial intelligence-based virtual assistant can help you reframe your negative thoughts and practice hopeful thinking. Learn More

Overcoming Negative Thoughts In this activity, you’ll answer questions that you can use in real life to increase hope and control and feel better. What negative thought are you struggling with? Learn More

Setting and Reaching Goals Creating a step-by-step plan can help you break your goal down into smaller goals. This worksheet will guide you through that process. Learn More

How to Cope When Your Community is Under Attack When communities face violence or discrimination, the resulting trauma from these attacks can be difficult to heal. Finding ways to process your feelings, feel more grounded, and take action can support you and your... Learn More

Choosing the Right Mental Health Care for You Finding the right way to care for your mental health shouldn’t be hard—but it can be. Mental health care can look different for everyone, and you don’t need to choose just one option. Research... Learn More

Talking to Your Loved Ones About Mental Health You deserve to have the support you need for your mental health. Speaking with loved ones can be a good first step. Use this worksheet to help you talk to your family about mental... Learn More

Social Confidence and Connections At some point, pretty much everyone struggles with feeling alone, insecure, or like they just don’t fit in. Use this worksheet to think through what kind of connections are important to you and how... Learn More

Dealing with Tough Situations We will all be in tough situations at some point in our lives. It can be helpful to think through these situations, to figure out what we can change and how to go about... Learn More

Advocating for Better Community Spaces Black, Indigenous, and people of color (BIPOC) communities have always been at the forefront of social change. When individuals get together to unite under a common goal, they increase their chances of enacting change... Learn More

Creating a Community Safety and Connection Plan Having a sense of community creates a sense of support and belonging, which can support better mental health outcomes and reduce feelings of isolation. Connection to others may exist either in person, in virtual... Learn More

Shaping your home environment Optimizing your space to improve your mental health is something that anyone can benefit from. For those living with mental health conditions, it is one tool of many that can be used to improve... Learn More

Opening your mind to the outdoors Sometimes it’s hard to do the things we want to do—and it’s especially hard to do the things we don’t want to do but know are good for us. You can boost your motivation... Learn More

Talking about hard topics: Preparing to share When you have to have a conversation about hard topics, it’s helpful to plan ahead so you aren’t caught off guard. Use the following sheet to plan through what it would be like to... Learn More

Feeling Safe Experiencing a traumatic event of any kind can leave you feeling unsafe or unstable. Finding ways to focus on safety and building a sense of control over aspects of life can help you feel... Learn More

Processing Trauma and Stress Worksheet to help you understand and manage these strong emotions. Learn More

Prioritizing Self-Care Worksheet to help you understand and manage these strong emotions. Learn More

Practicing Radical Acceptance Worksheet to help you understand and manage these strong emotions. Learn More

Managing Frustration and Anger Worksheet to help you understand and manage these strong emotions. Learn More

Dealing with the Worst-Case Scenario Worksheet to help you think clearly when you feel like assuming the worst. Learn More

Dealing with Change Worksheet to help you manage change—and the emotions that come along with it! Learn More

Self-Care Checkup A downloadable worksheet to help you evaluate and improve your self-care. Learn More

Your Mind and Your Body: Talking to your doctor about mental health Worksheet to help you talk to your doctor about your mental health Learn More