Self-Care Worksheets
Free assessments, scored online: the PSS-10 and WHO-5.
15 worksheets available. Free to browse, read, and print.
Burnout Assessment and Recovery Plan
Identifying the three dimensions of burnout and building a targeted recovery
Calm-Down Toolkit for Kids
Four simple strategies children can use when they feel worried or scared
Comprehensive Stress Response Workbook
A four-domain self-care framework for understanding and reducing stress
Daily Positivity Log
Training your brain to notice and remember the good in each day
Evidence-Based Relaxation Skills
Practical techniques for calming the nervous system and reducing stress
Evidence-Based Sleep Optimization Strategies
Practical habits grounded in sleep science to improve your nightly rest
Evidence-Based Strategies for Everyday Stress
Practical guidance for managing stress before it becomes overwhelming
Exploring Your Relationship with Your Body
Questions about what your body does, what you were told about it, and how you treat it now
Guided Tension-Release Body Scan
A progressive muscle relaxation practice for deep physical and mental calm
Holistic Wellness Self-Check: A Multidimensional Snapshot
A brief assessment of functioning across the core domains of well-being
Personal Well-Being Inventory
Evaluate your self-care habits across five dimensions of health
Reflective Gratitude Journal
A structured weekly journal for deepening awareness and appreciation through detailed reflection
Strengthening Your Support Network
Understanding and building meaningful connections
Understanding Body Image
What Shapes How You See Yourself
Wellness Maintenance Blueprint
A mental health maintenance plan for staying well: your routines, early warning signs, and next steps
Free Self-Care treatment manuals
Complete open-access protocols from sources like SAMHSA, the VA, WHO, and RAND that pair with the worksheets above. Each one links to the official source and states its license, free and legal to use.
CBT for Insomnia (CBT-I) Therapist Manual
A session-by-session therapist guide to CBT-I, the first-line treatment for chronic insomnia, written by Rachel Manber, Jack Edinger, Colleen Carney, and colleagues for the VA's national CBT-I training rollout. It walks through case conceptualization, sleep restriction, stimulus control, cognitive therapy for unhelpful sleep beliefs, and relapse prevention.
CBT for Chronic Pain (CBT-CP) Therapist Manual
The VA's national training manual for delivering cognitive behavioral therapy to adults with chronic pain, built around a structured session-by-session protocol covering pain education, relaxation training, activity pacing, cognitive restructuring, and sleep. It includes three running case examples, assessment guidance, and all therapist and patient worksheets in the appendices.
Skills for Psychological Recovery (SPR) Guide
The step after Psychological First Aid: a skills-based intervention for disaster survivors in the weeks to months after the event, teaching problem solving, positive activity scheduling, managing reactions, helpful thinking, and rebuilding healthy social connections. Each skill comes with provider scripts and survivor handouts.
Self-Help Plus (WHO ACT Course)
A five-session group course built on Acceptance and Commitment Therapy, designed so supervised non-specialist facilitators can run groups of up to thirty adults under stress and adversity. Sessions teach grounding, unhooking from difficult thoughts and feelings, acting on values, kindness, and making room for difficult emotions, with full facilitator scripts.