Stroke recovery isn’t just physical therapy sessions. It’s also cheap soap, supervised showers, and the kind of indignities no one tells you about, and it’s my stro-called life.
Here’s an excerpt from my new memoir, My Stro-Called Life: Notes from the Brain That Betrayed Me:
My Stro-Called Life: Notes From the Brain That Betrayed Me
I’m naked, parked on a damp blue shower pad like a soggy noodle, gripping a handheld showerhead and lathering myself with cheap, hospital-issued green goo that smells faintly of mint and despair. It’s an all-in-one shampoo/body wash situation, the kind that promises convenience but delivers dry, scaly skin that later flakes off in my sweatpants.
My left side feels like it belongs to someone else. I reach for the shampoo and my arm ignores me. So I clamp the handheld between my knees to free up my right hand, which mostly results in surprise sprays to the face—or dropping it so it flails on the floor, misting the entire bathroom.
Orla, my assigned shower chaperone and occupational therapist, is seated just outside the stall.
A thin plastic curtain separates us, flapping open at both ends to let in cold air and awkwardness—and giving her a clear view of the spectacle if she decides to look. I’m sure she glances over now and then to make sure I’m safe, but it’s subtle enough that I don’t catch it (thankfully). To her credit, she never stares. If she does, she’d see me in all my naked glory: ghostly pale, skinny but flabby, bruised like a banana from failed IV attempts, and with random patches of grimy medical adhesive still sticking to my skin. (The green hospital goo is no match for medical adhesive.)
As I scrub my armpit, it makes a loud, wet squelch. Orla, ever polite and probably assuming it was the last bit of goo being squeezed from the bottle, asks if I need more gel. I don’t correct her. I’d rather let her think it was the bottle than admit it was my own armpit betraying me.
“No,” I call out. “I’m fine.”
I keep scrubbing, trying to get clean while settled into a shower chair that’s probably hosted more naked bodies than I care to imagine, wrestling an unruly handheld showerhead, and shivering like a wet cat.
“Are you okay?” Orla asks—for what feels like the 27th time.
“I’m good,” I reply, my tone flat.
It’s my new post-stroke voice—monotone, devoid of inflection. Handy for keeping emotions under wraps, not so great for sounding like a fully functioning human. Still, a little peace and quiet while I lather my bits with institutional mint goo doesn’t seem like too much to hope for, right?
Stroke recovery = not exactly glamorous. This is one of many humiliating, hilarious, and strangely human moments I unpack in my memoir, My Stro-Called Life: Notes from the Brain That Betrayed Me. It’s not a story of triumph-over-tragedy—it’s a story about what happens when your brain betrays you and you’re left to rebuild with humor, honesty, and the occasional bottle of mint-scented despair.
No release date yet—because apparently writing a memoir is a lot like stroke recovery: messy, unpredictable, and not on anyone’s timeline. But when it’s ready, you’ll be the first to know. Stay tuned for more excerpts from my book, stories that prove recovery isn’t always pretty, but it can be pretty hilarious. Because if I can survive supervised showers and green hospital goo, you can survive waiting for the book.
If you’re reading this because you’re a stroke survivor—or someone you love is—please know this: you’re not alone.
I’m a stroke survivor. I had a stroke at 42. I was healthy-ish. I was active, I traveled, worked full-time as a mental health professional, and had zero risk factors. It came out of nowhere. One moment I was typing on my laptop and the next, my left hand stopped working. I chalked it up to stress and exhaustion, tried to shake it off, and went to bed.
This isn’t the version of adulthood I planned. But it’s the one I got.
The next morning, I woke up feeling deeply wrong in a way I couldn’t explain. My face was drooping. My speech was off. I couldn’t move my left hand. It wasn’t until I texted my mom—who happens to be a nurse practitioner—that I heard the words: Call 911. Tell them you’re having stroke symptoms. Go to a hospital with a certified stroke center.
I’d had a stroke. A real, actual, life-altering stroke.
Since then, recovery has been… strange. Some days, I feel like a warrior. Other days, I’ve gotten tangled in a hospital-issued gown with my dignity crumpling behind me, cried into my pillow, or peed myself in a parking lot.
This isn’t the version of adulthood I planned. But it’s the one I got.
And I’ve learned this much: stroke recovery is messy, nonlinear, and full of contradictions. You may look fine on the outside while feeling completely broken inside. You may feel pressure to be grateful you survived—even when you’re grieving everything you’ve lost. You may hear “you’re lucky” when what you really want is a minute to process.
Please let me tell you: whatever you’re feeling is valid. You don’t have to be inspirational. You don’t have to bounce back quickly. You don’t have to find silver linings. It’s okay to not be okay.
As a stroke survivor, you do deserve compassion, rest, and room to rebuild.
I won’t pretend to have it all figured out—but I know how isolating recovery can feel, and I want you to know this: you are not the only one struggling. You’re not the only one who’s scared. You’re not the only one who wonders who you are now, post-stroke. And you’re definitely not the only one crying in the shower or pretending you’re fine when you’re not.
Licensed Professional Counselor | Stroke Survivor | Founder of Mind Remake Project
💬 Want to Connect?
If you’ve experienced a stroke or are supporting someone who has, I’d love to hear from you. You can email me at cassiejewellLPC@gmail.com or explore free resources and articles on mental health, resilience, and recovery at www.mindremakeproject.org.
Navigating love, intimacy, and relationships isn’t always easy—but it’s essential for our wellbeing. Whether you’re exploring your identity, healing from past experiences, improving communication with a partner, or just trying to understand yourself better, this collection of resources for love is here to support you. Below, you’ll find workbooks, guides, and tools that cover everything from setting boundaries and enhancing emotional intimacy to understanding consent and sexual health.
These resources are designed to empower people of all identities and relationship styles to create healthier, more fulfilling connections—with others and with themselves.
Disclaimer: All external content is the property of its respective creators. I am not responsible for the accuracy, content, or availability of linked materials. Please adhere to all copyright laws when using or sharing these resources.
Beducated Beducated offers free trial lessons on topics like tantric sex, sensual massage, oral sex techniques, and more. Courses are high-quality and video-based.
Emily Nagoski, Ph.D. If you’ve read Come As You Are, you know Emily Nagoski is one of the most influential voices in sex education. Her website features videos, worksheets, podcasts, and guides on sexual desire, body image, and pleasure science.
OMGYES While mostly paid, this evidence-based, pleasure-positive site offers free videos and science-backed insights into women’s pleasure. Great for couples looking to learn, not just guess.
Pleasure Mechanics Tons of free podcast episodes, guides, and email series on everything from sensual touch to kink curiosity. Smart, shame-free, and queer-inclusive.
Sexplanations with Dr. Doe A playful, science-based series of short YouTube videos covering everything from orgasms to aftercare to erotic novelty. Smart and entertaining—watch together and discuss after.
The Vulva Gallery An artistic, body-positive project that showcases real stories and illustrations of vulvas in all their diversity. A beautiful, affirming way for couples to explore body image, anatomy, and curiosity without shame.
Learn Your Love Language | Choose your version: Couples, Children’s Quiz, Teens, or Singles. An online assessment to determine your primary love language. (You are required to enter your information to get quiz results.)
Marital Satisfaction Scale | PDF assessment to evaluate marital satisfaction; click on link listed in “Interactive Section for Couples”
Disclaimer: The supplementary materials provided are intended to be used only in conjunction with purchased workbooks. These free resources are designed to enhance the learning and application of workbook contents and do not replace the full workbook itself. Distribution or use of these materials without the accompanying purchased workbook is not authorized.
Please do not duplicate, modify, or distribute these materials for commercial purposes. All content remains the intellectual property of the author and is protected under applicable copyright laws.
Managing stress is essential for maintaining both mental and physical health, but access to quality resources isn’t always easy—or affordable. That’s why I’ve compiled this collection of free stress management workbooks. Whether you’re a clinician looking for tools to share with clients or simply someone seeking healthier ways to cope, these downloadable guides offer practical strategies to help you reduce anxiety, build resilience, and regain a sense of control.
Disclaimer: All external material is the property of its respective creators. I am not responsible for the accuracy, content, or availability of linked materials. Please adhere to all copyright laws when using or sharing these resources.
100 pages, 2018, Source: VA HSR&D Houston Center of Excellence, Michael E. DeBakey Veterans Affairs Medical Center, VA South Central Mental Illness Research, Education and Clinical Center, Houston Baylor College of Medicine, & University of St. Thomas
This workbook is designed for older adults who find it hard to manage their worry/stress.
This workbook will guide you through steps to identify and track your stress, and practice a variety of strategies that have been shown to counteract stress.
20 pages, 2021, Source: U.S. Department of Veterans Affairs
This workbook was designed by the National Center for Health Promotion and Disease Prevention (NCP). It will guide you through steps to identify and track your stress, and practice a variety of strategies that have been shown to counteract stress.
This workbook is based on more than twenty-five years of clinical experience working with clients with symptoms of tension and stress like insomnia, worry, high blood pressure, headaches, indigestion, depression, and road rage.
If nothing caused you stress or excitement, life would be pretty boring. So it would seem that small amounts of stress are good however, when we are overwhelmed with excessive stress both physical and psychological, our life becomes a series of short term emergencies. If everything in life causes you stress then this could lead to physical or mental health problems.
32 pages, Source: Australian Institute of Professional Counsellors
Technology evolved to make our lives easier and less stressful and it is continually improving in leaps and bounds, yet we all still feel deep stress on many occasions despite great technology. Backaches, headaches, strokes, migraines, sleeplessness, anger and hostility etc. are showing us that we are more stressed than ever before. Even our hobbies and interests are stressful and demanding activities.
Understand the different types of stress, review the most common effects of stress, improve your awareness of stress and your ability to manage it effectively, gain practical tools and information, and learn specific strategies to address stress in the workplace.
12 pages, Source: William Frey, University of NC at Chapel Hill
Learn practical skills and attitudes for reducing stress that draw upon your inner resources and natural capacity for healing and health so that you can model stress management for your patients and identify many other resources for your use and the use of your patients.
It is important to remember that we are talking about managing stress and not about eliminating it from our lives. If stress were not a part of our lives we would be dead. Living involves stress. It’s unmanaged stress that can destroy our health and wellbeing and which must be controlled.
Have you ever found yourself in a situation where your to-do list seems endless, deadlines are fast approaching and you find yourself saying ‘Eek! I feel stressed!’? But what is stress really, and how does it affect us?
Stress is a normal response that keeps us motivated to meet demands. Too little stress can lead to feeling unmotivated or bored. Too much stress can lead to burn out and anxiety symptoms.
43 pages, Source: Canadian Mental Health Association
The aim of this workbook is to equip you with mental health knowledge and skills to understand the things you can do to help support your mental health. This workbook is primarily designed for those who are 16 to 24, also known as emerging adults.
Supplementary Materials
Disclaimer: These supplementary materials are intended to be used exclusively in conjunction with the corresponding workbooks which must be purchased separately. They are designed to support the content and exercises within the workbooks and are not intended to be a standalone resource. Unauthorized distribution, reproduction, or use of these materials without the accompanying workbook is prohibited. Please respect copyright and intellectual property laws.
Posture isn’t just about looking poised—it’s one of the silent forces shaping your health. As a doctor, I’ve seen how postural imbalances contribute to a range of issues, from chronic pain and fatigue to reduced lung capacity and mobility limitations. Fortunately, small, sustainable changes in movement—especially through functional fitness—can restore strength, improve comfort, and rebuild confidence in the body.
In today’s sedentary world, most of us aren’t getting the movement our bodies were designed for. That’s where functional fitness becomes so valuable. Rather than isolating muscles, it teaches us to move with purpose and coordination—just like we need to in real life.
This article unpacks the connection between posture and movement, explores how functional fitness can support better alignment, and offers practical guidance anyone can follow.
Why Posture Deserves More Attention
It’s easy to dismiss posture as a cosmetic concern—something you might only think about when someone tells you to “stand up straight.” But posture is foundational. It affects how we walk, breathe, sit, lift, and even feel emotionally.
When posture deteriorates—often from hours of sitting, slouching, or screen use—it leads to:
Increased strain on muscles and joints
Greater risk of injury
Chronic neck and back pain
Impaired balance and coordination
Fatigue from inefficient movement
The body adapts to what we do most. So if your typical day involves hunching forward or sitting for long stretches, your posture shifts accordingly. Over time, this leads to shortened hip flexors, weakened core muscles, limited thoracic spine mobility, and muscle imbalances elsewhere in the body—all of which can affect daily tasks and comfort.
Functional fitness emphasizes exercises that mimic real-world movements. Instead of isolating individual muscle groups, it engages multiple systems—muscles, joints, balance, and coordination—to promote better, safer movement patterns.
Think of everyday actions like bending down, carrying groceries, or climbing stairs. These actions require strength and stability across many body parts. Functional exercises prepare you for those tasks.
Common examples include:
Squats and lunges – strengthen the lower body and improve hip mobility
Deadlifts (even with light weight) – reinforce safe lifting technique
Bird-dogs and planks – engage the core and stabilize the spine
Rows or band pulls – target the upper back and shoulders
Step-ups or carries – mimic stair-climbing or lifting movements
These movements don’t just make you stronger—they also activate underused postural muscles that help hold your body upright and aligned.
Posture & Muscle Balance
Good posture depends on a balance between mobility and stability. Some areas—like the thoracic spine and hips—need mobility. Others—like the core and scapular stabilizers—require strength and endurance.
Functional training promotes this balance by activating the entire kinetic chain. It doesn’t just ask you to “stand up straight”; it teaches your muscles how to work together. That means fewer compensations, less tension, and more natural movement over time.
One key area is the core. While many think of the core as just the abdominals, it actually includes deep stabilizing muscles that wrap around the spine. Studies show that core stabilization exercises are more effective than general strengthening in managing chronic low back pain and improving postural control.¹³
A Doctor’s Guide to Getting Started
If you’re just starting with functional training—or returning after time away—these tips can help.
1. Start with the Basics
You don’t need gym access or expensive equipment. Foundational moves like bodyweight squats, glute bridges, and step-ups can do wonders. Focus on form over intensity.
2. Prioritize Mobility
Stiff joints restrict motion and reinforce poor habits. Incorporate gentle mobility work 3–5 times per week. Even 5 minutes of:
Cat-cow stretches
Thoracic rotations
Hip flexor openers
…can make a difference over time.
3. Train the Core for Stability
The deep core helps stabilize your spine and pelvis. Exercises like bird-dogs, dead bugs, farmer’s carries, and side planks are excellent. Research supports core-focused training to reduce low back pain and improve function.
4. Rebuild Postural Awareness
Pause throughout your day to reset your posture:
Drop your shoulders
Tuck your chin
Engage your lower abs
Align your weight evenly while standing
These subtle cues, repeated daily, help train better posture as your default.
5. Work With Gravity, Not Against It
If you’re managing pain or fatigue, keep the effort gentle. Consistency beats intensity. Ten minutes of intentional movement daily can be more effective than an occasional strenuous workout.
Functional Fitness at Any Age
You don’t need to be young or athletic to benefit. Functional fitness is adaptable for any ability level. For older adults, it can improve balance and reduce fall risk—a major concern as we age.⁴
In one major review, exercise programs that included strength and balance training reduced fall risk by up to 34%. Other studies show that balance circuits not only enhance posture but also improve strength and quality of life.
For people with arthritis, back pain, or limited mobility, these exercises offer a way to build resilience without high-impact strain. Examples include:
Doing squats with chair support
Shorter plank holds
Slower, controlled reps
Consistency is key. Just 10–15 minutes a day can lead to meaningful progress.
What to Expect Over Time
Improving posture isn’t instant—but it’s incredibly rewarding. After a few weeks of regular movement, many people report:
Less back and neck discomfort
Improved energy levels
More confidence during movement
Easier lifting, walking, and sitting
Like brushing your teeth or eating well, training your posture is a long-term habit. Functional training makes that habit sustainable—and enjoyable.
Final Thoughts
Improving posture isn’t about holding yourself rigid. It’s about feeling stronger, more stable, and better aligned with how you want to move through life.
Functional fitness trains your body to move with awareness and adaptability—qualities that benefit everyone, regardless of age or fitness level.
So start where you are. Focus on what you can do. And know that every small step you take is helping to build a body that supports you—now and into the future.
About the Author
Dr. Antti Rintanen is a licensed medical doctor and the founder of The Internet Doctor, a platform dedicated to translating complex health science into practical guidance. His focus includes musculoskeletal health, postural alignment, and long-term wellness strategies.
References
Sadaqa et al. (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review. Front Public Health;11:1209319. https://www.frontiersin.org/
Sherrington C, Michaleff ZA, Fairhall N, et al. (2017). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. Br J Sports Med,.51(24):1750–1758. https://pubmed.ncbi.nlm.nih.gov/
Siu P. M., Mok H. P., Cheung L. H., et al. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain-related outcomes in patients with subacute non-specific low back pain: a randomized controlled trial. BMC Musculoskelet Disord;22(1):727. https://bmcmusculoskeletdisord.biomedcentral.com/
Wang H, Fan Z, Liu X, et al. (2023). Effect of progressive postural control exercise vs core stability exercise in young adults with chronic low back pain: A randomized controlled trial. Pain Ther;12:293–308. https://link.springer.com/
Wang XQ, Zheng JJ, Yu ZW, et al. (2012). A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One;7(:2):e52082. https://journals.plos.org/
Are you or someone you care about looking for support for anxiety or depression? While there are countless workbooks for purchase out there, finding reliable and free resources can be a challenge. In this post, I’ve rounded up a collection of free anxiety and depression workbooks—resources you can access and print without a fee. Each of these workbooks is designed to offer tools, strategies, and reflections to support your own mental health or in your work with clients.
Disclaimer: All external content is the property of its respective creators. I am not responsible for the accuracy, content, or availability of linked materials. Please adhere to all copyright laws when using or sharing these resources.
ANXIETY & PANIC
Anxiety is more than worry—it’s a full-body stress response that can impact concentration, sleep, appetite, and daily functioning.
When anxiety escalates into panic, the nervous system shifts into survival mode, triggering symptoms like rapid heartbeat, shortness of breath, dizziness, or a sense of dread. These reactions are real, and they can feel overwhelming. But anxiety and panic are also treatable. With the right tools, education, and support, the nervous system can learn to settle again.
The free workbooks below provide structured strategies for understanding triggers, grounding the body, reframing anxious thoughts, and gradually rebuilding a sense of safety and control. You don’t have to manage this alone—these tools are a starting point.
Depression affects more than mood — it can influence motivation, sleep, appetite, concentration, energy levels, and how a person sees themselves and the world. It often shows up quietly, making even basic tasks feel exhausting.
Depression is not a personal failure or a lack of effort. It’s a medical and psychological condition with real biological and emotional components. Recovery takes time, support, and practice, but it is possible.
The free depression workbooks below offer structured guidance for recognizing symptoms, challenging unhelpful thought patterns, rebuilding routines, and reconnecting with meaning and purpose. You do not have to navigate this alone—these tools are a place to begin.
Are you or someone you care about looking for support on the journey to recovery? While there are countless paid resources out there, finding reliable and free addiction workbooks can be a challenge. In this post, I’ve rounded up a collection of free addiction resources—workbooks you can access and print without a fee. Each of these workbooks is designed to offer tools, strategies, and reflections to support your recovery or your work as a helper.
Disclaimer: Please note: These workbooks are shared here for informational purposes only. I’m not responsible for the content, accuracy, or privacy policies of the linked resources. While I’ve tried to include only reputable and helpful materials, always review any resource to ensure it meets your needs and consult with a licensed professional when needed. Additionally, readers are responsible for ensuring they adhere to all applicable copyright laws when using these resources.
Relapse is a common part of the recovery journey, but having the right tools can make all the difference. Whether you’re working through early sobriety or maintaining long-term recovery, practical resources can help you stay grounded, mindful, and prepared. I’ve gathered some of the best free relapse prevention tools to support your journey—worksheets, apps, and guides designed to help you recognize triggers, strengthen coping skills, and build a resilient mindset.
This resource will ask your client to identify red flags warning them that they’re near relapse, people they can call during cravings, and things they can do to take their mind off using.
This free printable guide is an adaptation of Munn’s suggestions on how to work the Practical 12 Steps from his book, Staying Sober Without God. This workbook was created with the author’s permission in order to provide a format for working the Practical Steps and is meant to be used in conjunction with the book. The book can be purchased here.
Guiding with Purpose: A Self-Discovery Workbook for Counselors is on its way, and it’s full of helpful tools to make therapists feel stronger, more skilled, and more connected to
their work.
Great news for therapists and counselors! A new book is coming soon that will help mental health professionals learn, grow, and feel more confident in their work. Guiding with Purpose: A Self-Discovery Workbook for Counselors by Cassie Jewell, M.Ed., LPC, LSATP, is on its way, and it’s full of helpful tools to make therapists feel stronger, more skilled, and more connected to their work.
This workbook is for anyone working in mental health—whether you’re a student just starting out, a new therapist finding your way, or an experienced supervisor looking for fresh ideas for your students or residents and ways to reflect on your journey.
What Is This Book About?
Guiding with Purpose is not a regular textbook. It’s a hands-on workbook with simple exercises, questions, and activities that help therapists think, learn, and grow.
It will help therapists:
Build stronger relationships with clients
Improve counseling skills and techniques
Feel more confident in their work
Stop doubting themselves and overcome imposter syndrome
Avoid burnout and stress
Make better decisions in tough situations
Take care of their own mental health
Therapists spend their time helping others, but this book is here to help them. It gives professionals a chance to reflect, learn, and take care of themselves so they can continue doing their important work.
Who Is This Book For?
This soon-to-be-released workbook is perfect for:
Counseling students and new therapists
Experienced counselors looking for inspiration
Social workers, psychologists, and anyone in mental health
Clinical supervisors and teams in training
Anyone in the helping professions who wants to feel stronger and more confident
If you work in mental health or are studying to become a therapist, Guiding with Purpose will be a must-have book for your journey.
Why This Workbook Matters
Being a therapist is rewarding; it is also challenging. Many therapists feel tired, unsure, or stressed at some point in their careers. This workbook helps professionals pause, reflect, and grow, making sure they stay motivated and connected to their work.
Many counselors doubt themselves or feel like they don’t know enough. This book helps them see their strengths, build confidence, and find joy in their work again.
It’s not just about learning—it’s about feeling stronger, more balanced, and more prepared for the work therapists do every day.
About the Author
Cassie Jewell, M.Ed., LPC, LSATP, is a licensed therapist, substance abuse treatment practitioner, and clinical supervisor. She is also the creator of Mind Remake Project, a website that shares free mental health resources.
With years of experience in counseling, Cassie knows what it’s like to work in this field—the challenges, the doubts, and the joys. She has also written workbooks on grief and helping people heal after loss. Now, with Guiding with Purpose, she wants to help therapists reflect, learn, and keep growing.
When Will the Book Be Available?
The release date will be announced soon! Guiding with Purpose will be available in print and digital formats, making it easy for therapists to use. For updates and details, visit: https://www.mindremakeproject.org or email CassieJewellLPC@gmail.com.
The digital supplementary materials (discussion questions, quizzes, card decks and more can be downloaded/printed for free below, and utilized for educational, self-help, and therapeutic purposes. (Click the hyperlink after the preview to start download.)
Guiding with Purpose: A Self-Discovery Workbook for Counselors
Therapists do amazing work, but they also need time to pause, reflect, and care for themselves. Guiding with Purpose is coming soon to help professionals stay motivated, confident, and balanced in their careers.
If you are a therapist, counselor, social worker, or student, this workbook is for you! Get ready to learn more about yourself, improve your skills, and feel stronger in your work.
Disclaimer: I worked hard to include only tools that are reliable and validated, but please don’t use these tools as diagnostic measures. They’re provided here for educational purposes only. If a questionnaire is copyrighted, please comply with copyright regulations.
PDF=Direct link to PDF
PDF for download=Link to webpage (or website) with PDF link
