Free resources
Between sessions
The work of therapy continues beyond the session. These are resources to take with you, return to between sessions, and bring back when you’re ready.
Between sessions resources
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ReflectMy avoidance ladder
Small, steady steps toward what matters: plan a ladder for a fear or situation you are facing.
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ReflectBetween sessions (1)
A bridge from one session to the next: carry today's work into your week.
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ReflectBetween sessions (2)
Fill in a day or two before you meet: look back over the week and shape the next session.
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LearnThe dream journal (1)
What research tells us about dreaming, and how to keep a dream journal.
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ReflectThe dream journal (2)
A page for recording a dream as it happened, then reflecting on it.
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ReflectHighlights and low points
Map the periods and turning points that have shaped you, then write about a few of them.
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ReflectHighlights and low points: one-page version
The same life map on a single page: mark the times that stand out, by how they felt.
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ReflectMy week, mapped
Notice what lifts you, what drains you, and what you can shift across the week.
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ReflectOCD practice between sessions
A weekly exposure and response prevention record: facing fears gradually while resisting rituals.
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LearnUrge surfing log (1)
Urges rise, crest and fall like waves. How to ride one out, step by step.
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ReflectUrge surfing log (2)
Rate an urge every two minutes and watch the wave take shape.
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ReflectWhat's going well
Noticing the good between sessions: small moments, your own efforts and strengths.
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PracticeThe worry postbox
Post a worry now and open it later: a once-a-day way to decide what each worry deserves.
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PracticeWorry time (1)
Give worry one small, scheduled place in the day, and park it until then.
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ReflectWorry time (2)
During worry time: sort each worry into solvable or hypothetical, and follow the path it points to.
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PracticeMaking sense of a significant experience
A guided writing exercise for understanding one past experience and its place in the present.
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ReflectMy protective factors
A research-based check-in on the strengths, relationships and resources you can draw on.
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ReflectRelationship trigger tracker
Identify what triggers you in relationships, the needs underneath, and more intentional responses.
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ReflectWeekly strengths tracker
Notice one strength each day, and build the habit of recognising what you already carry.
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PracticeCoping during waiting periods
For the in-between times: test results, legal outcomes, job decisions and other unknowns.
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ReflectHard days ahead: a plan for anniversaries and trigger dates
A plan for anniversaries, firsts and other dates that carry extra weight.
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LearnGetting through a breakup
Understanding what happens after a relationship ends, and what can help.
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LearnMaking sense of life in transition
Endings, the in-between, and new beginnings: making sense of big changes.
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ReflectReflecting or ruminating?
Noticing whether your thinking is helping you move forward.
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ReflectProblem-solving worksheet
Turning a problem that feels overwhelming into steps you can take.
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PracticeSleep during stressful times
Simple, evidence-based steps for sleep when stress, loss or crisis keeps you awake.
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ReflectStrengths inventory (1 of 2)
Eight areas of strength to choose from, to chart on My strengths profile.
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ReflectMy strengths profile (2 of 2)
Use your completed inventory to chart, notice, balance and apply your strengths.
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ReflectValues inventory (1 of 2)
What matters to me, across four areas of life.
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ReflectLiving close to my values (2 of 2)
How closely I'm living by what matters, and one step closer.
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LearnSelf-validation vs self-invalidation (1 of 2)
Our reaction to our own reactions, and how to recognise that what we feel makes sense.
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ReflectSelf-validation vs self-invalidation (2 of 2)
Catch an invalidating thought and try a validating response in its place.
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ReflectValidated or invalidated?
Recognising how others respond to your feelings.
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ReflectMy social media pattern
Noticing how social media fits into my day, and how it leaves me feeling.
These resources are for general education and self-reflection, not a substitute for individual psychological assessment or therapy. If you are in crisis, feel unsafe, or may harm yourself or someone else, please contact emergency services or go to the nearest emergency department.