After months of writing, editing (not always well), second-guessing myself, and one too many late nights, Happy AF (And Flourishing) is officially live.
This is a book that’s meant to be used, not sit on a shelf, even (perhaps especially) when you’re feeling exhausted, burned out, or skeptical about happiness as a whole.
What makes Happy AF different?
No long chapters; instead, you’ll find short daily practices with suggestions on ways to complete them and helpful tools.
No toxic positivity or BS: clear “Why it works” explanations (scientific research to back up the practices).
Designed for helpers, educators, overthinkers, and people who want something practical without being preachy or for anyone who wants a little more happiness in their life.
Flexible enough for clinicians to use on their own or with clients/patients.
Just to be clear, despite the title, this book contains zero profanity. (No actual curse words were used in the making of this book.)
Companion page with free tools
To make it even more user-friendly, I created a companion page with printable tools, sample pages, downloads, and updates that expand on the book.
If you’ve already picked up my book, thank you, truly. If you’re still deciding, the companion page will give you a good feel for whether it’s right for you.
If this book or the companion resources help even a little, reviews and shares make a bigger difference than you might realize.
What’s coming next?
A companion journal is in the works. If you’re actually using the book, this guided journal is for you.
I promise it’s just as helpful, engaging, poorly edited, and steeped in science as the book. Be the first to know when it goes live by subscribing (to your right) or checking the companion page regularly. (I recommend bookmarking it!)
I didn’t realize I was burned out until my body made the decision for me. I kept insisting I was “fine.” I told myself I just needed a couple weeks off, stronger coffee, a different supervisor, maybe a second glass of wine at night to take the edge off. Meanwhile, my brain was dimming like a house with faulty wiring, and my body was throwing up red flags I refused to see.
Burnout doesn’t announce itself. It creeps in quietly. And by the time you notice, you’re already living inside it—or you’re on your couch having a stress-induced stroke, not realizing what’s happening until the next day when half your face won’t move and your left side isn’t responding.
Burnout isn’t just being exhausted or stressed out. It’s a full-body shutdown disguised as “pushing through.” It’s your mind, your nervous system, and your physical health quietly collapsing under demands that were never sustainable.
We like to pretend burnout is a personal failure — like if we’d just been stronger, more organized, more resilient, we could have handled it. But burnout isn’t a lack of grit. It’s a physiological response to chronic stress, unmet needs, toxic systems, and emotional overload. It’s what happens when your life keeps asking you to be superhuman and you keep trying to oblige.
Common Signs of Burnout
Exhaustion: physical, emotional, and mental depletion that rest doesn’t fix.
Cynicism or Detachment: withdrawing, feeling disconnected from work or people, going through the motions.
Reduced Sense of Effectiveness: feeling like nothing you do matters or that you’re failing even when you’re not.
Irritability or Emotional Blunting: snapping over small things, or feeling nothing at all.
Sleep Disruption: insomnia, oversleeping, or restless sleep.
Burnout shows up in ways that are easy to dismiss at first. Maybe you start waking up already tired, no matter how much you sleep. Maybe everything feels heavier than it should — answering emails, making decisions, showing up, being “on.” Your patience gets thinner. Tasks you used to handle without effort now feel impossible. You might feel numb, irritable, detached, or like you’re watching your life from the outside.
Creativity dries up. Joy feels distant. Your body may start chiming in: headaches, muscle tension, chest tightness, gut issues, insomnia. You keep pushing, because that’s what you do—until your brain and body stop negotiating and start shutting things down.
If this sounds familiar, you’re not imagining it. There’s data to back exactly how this happens.
A 2020 study found that work stress and burnout feed into each other, but not equally; burnout actually increases work stress more than work stress increases burnout. In other words, once you’re burned out, nearly everything at work feels harder. The small things feel like big things. The doable becomes overwhelming.
Another study showed that even the commute can be a burnout trigger—the longer, more unpredictable, or more draining the commute, the more stress accumulates before you even walk through the door. It’s not just the job; it’s the entire ecosystem around it.
The body is often the first to call out what the mind refuses to see. My wake-up call was an ischemic stroke. I don’t say that for shock value—just to illustrate how far burnout can push you. Before it gets there, you might…
Be unable to sustain your usual pace—everything takes more energy than it should.
Have trouble falling asleep, staying asleep, or waking up exhausted anyway.
Notice your body reacting—headaches, nausea, gut issues, tension you can’t stretch away.
Have other physical symptoms show up without a clear medical cause.
How Burnout Changes You (The Part No One Talks About)
Burnout doesn’t just make you tired. It changes who you are while you’re still trying to pretend everything is fine. You start cutting corners on the things that used to matter to you. You stop reaching out. You stop laughing as easily. Your world gets smaller. You become someone who runs on autopilot — doing what needs to be done, exactly how it needs to be done, but without the spark you used to have.
And if you work in a helping profession, you feel guilty about it. You’re supposed to care. You’re supposed to be present. But when you’re burned out, empathy feels expensive. Your emotional bandwidth narrows. You still show up, but the part of you that connects — the part that makes you good at what you do — feels muted. And that loss is its own kind of grief.
Risk Factors for Burnout
Gallup identifies five major factors that significantly increase your risk of burnout:
1. Unfair treatment at work
2. Unmanageable workload
3. Lack of role clarity
4. Lack of communication and support from manager
5. Unreasonable time pressure
Preventing Burnout
Preventing burnout isn’t about quick fixes or productivity hacks. It’s about recognizing your limits and honoring them before your body has to scream. That means setting boundaries you actually keep, not the kind you apologize for. It means learning to say “no” without writing a three-paragraph justification. It means taking breaks before you’re shaking, not after.
It means paying attention to the early signs—the irritability, the brain fog, the losing-your-spark feeling—and treating them as red flags, not personality flaws. And sometimes, prevention looks like stepping back, reevaluating the work you’re doing, and asking whether the life you’re building still fits. Burnout doesn’t happen because you’re weak. It happens because you’ve been strong for too long, without support. The strategy is not to toughen up—it’s to stop carrying everything alone.
Healing Burnout
Healing from burnout isn’t quick, and it isn’t glamorous. In my case, the breaking point was a stroke that hit two days after I was demoted, following my report of unprofessional behavior in management to HR.
It starts with stopping—really stopping—long enough for your nervous system to come down from survival mode. That might mean taking medical leave, switching shifts, asking for help, delegating, or letting some things drop completely. Rest isn’t lazy here; it’s treatment.
Next comes rebuilding capacity: gentle routines, predictable days, moving your body in ways that feel supportive rather than punishing, and slowly reintroducing things that make you feel like yourself again.
You’ll probably have to relearn how to do “nothing” without guilt. You’ll also need to examine the beliefs that drove you past your limits in the first place — the “I have to hold everything together,” or “I can’t disappoint anyone,” or “If I stop, everything falls apart.” Healing burnout means choosing your life, not just enduring it. And yes, it’s possible — even if right now it feels like you’re made of exhaustion.
Practical Strategies for Healing Burnout
Reassess your workload and role. Healing burnout sometimes requires changing the job, the schedule, or the expectations — not just changing your attitude about them.
Prioritize real rest, not collapse. Rest on purpose, before you crash. Short, scheduled pauses during the day do more good than occasional total shutdown.
Simplify wherever you can. Reduce decision fatigue: meal plan, automate bills, declutter your workspace, wear repeat outfits. Less mental load = more recovery.
Set boundaries that are non-negotiable. Choose one boundary to start with (ex: “I stop working at 6,” or “I don’t check email on days off”) and hold it firmly.
Delegate or ask for help. Not because you’re failing — but because humans aren’t meant to do everything alone. Even one small shift makes a difference.
Re-establish basic rhythms. Aim for consistent sleep/wake times, gentle movement (like walks or stretching), and regular meals. Predictability calms the nervous system.
Limit overstimulation. Noise, screens, constant notifications, and multitasking all drain energy. Turn off what you can. Single-task whenever possible.
Check in with your body. Notice tension, headaches, stomach issues, shakiness, zoning out. Don’t push through — treat these as signals, not inconveniences.
Reintroduce one thing that brings you joy. Not a whole hobby. Not a lifestyle overhaul. Just one small spark: reading 10 minutes, music that moves you, stepping outside, journaling.
Conclusion
You deserve a life that doesn’t require your body to break in order to get your attention. Burnout is not a personal failure; it’s a signal. A boundary crossed. A story of overcapacity and overcare colliding. If you’re reading this and recognizing yourself, take it seriously — not with panic, but with clarity.
Your body is asking for relief, not punishment. Your life is asking for space, not endurance. You don’t have to earn rest. You don’t have to prove your worth by suffering. You get to choose a different way forward — slowly, gently, piece by piece. And you’re allowed to start now.
When most people think of therapy, they picture sitting in an office talking to a psychotherapist. But healing doesn’t always look like a conversation across a couch. While traditional talk therapy is incredibly effective, many people also find relief and growth through non-traditional therapy and alternative approaches.
If you’ve ever felt like talk therapy wasn’t quite enough—or you’re simply curious about what else is out there—this post will walk you through several non-traditional therapy alternatives that support mental health and overall well-being.
Digital Non-Traditional Therapy Alternatives
Sometimes, the biggest barrier is access. That’s where digital platforms can help as non-traditional therapy alternatives.
Headway connects you with therapists who take your insurance—removing one of the biggest hurdles people face.
BetterHelp and Talkspace offer flexible, online therapy that fits into busy schedules.
Online-Therapy.com combines live sessions with structured worksheets, making it a more hands-on, skill-based option.
These platforms expand therapy beyond a once-a-week session and can be more accessible for people who want affordable, convenient care.
Mind-Body Practices
Our bodies hold stress and trauma, so healing isn’t always about words—it’s also about movement and stillness.
Calm or Headspace can introduce daily mindfulness practices to reduce stress.
Insight Timer offers free meditations as well as paid programs with expert teachers.
Yoga platforms like Alo Moves or Glo help people reconnect with their bodies through breath and movement.
These practices support nervous system regulation, which is often the foundation for deeper healing.
Creative & Expressive Therapies
For some, the path to healing is artistic expression.
Platforms like Skillshare and CreativeLive offer classes in painting, writing, photography, and more.
Journaling programs and art-based workshops provide structured ways to process emotions without relying solely on words.
Self-expression can unlock emotions that are hard to articulate, making creativity a powerful therapeutic tool.
Lifestyle & Holistic Wellness
Mental health is deeply tied to sleep, nutrition, and daily habits. Apps and programs designed for whole-person wellness can provide the missing puzzle piece.
BetterSleepfocuses on improving rest, which directly impacts mood.
Noom Mood uses CBT-based techniques to manage stress and anxiety.
Devices like Muse orApollo Neuro use biofeedback to help retrain your brain and body’s response to stress.
Free Non-Traditional Therapy Alternatives: Evidence-Based Self-Help & Mental Health Websites
These are also great resources, including this site, for evidence-based workbooks, worksheets, and psychoeducation, often free or low-cost.
Some approaches may not be mainstream (yet) but are gaining traction:
Ketamine-assisted therapy (in approved clinics) shows promise for treatment-resistant depression.
Neurofeedback and biofeedback offer cutting-edge ways to change brain patterns.
Hypnotherapy platforms (like Grace Space) guide users into deep relaxation and change work.
While these approaches aren’t for everyone, they highlight just how many avenues there are beyond talk therapy.
Final Thoughts
Healing isn’t one-size-fits-all. For some, traditional therapy is enough. For others, combining it with mindfulness, creative practices, holistic wellness tools, or other non-traditional therapy approaches makes all the difference.
If talk therapy hasn’t clicked for you—or if you’re looking to enhance your current treatment—consider trying one of these non-traditional therapy options. Sometimes the most powerful healing happens in unexpected ways.
Disclaimer: A few of the links on this page are affiliate links. This means I may earn a small commission—at no extra cost to you—if you choose to make a purchase or sign up through them. These funds go directly toward keeping this site up and running. Please note that I do not specifically endorse any product, service, or organization listed here. The links are provided only as potential resources that may be helpful for your mental health and wellness journey.
Guest Post: Introducing a New Resource for Wellness
When we started A Meaning of Life (AMoL), the idea felt at once impossible and completely sane. Impossible because of its scope: to understand human wellbeing in its depth, nuance, and complexity. Sane because—really—what could be more practical than trying to understand what makes life worth living, and then sharing that understanding so others might put that wisdom into practice?
This project began with Randall, our founder, who broke his neck as a teenager, becoming quadriplegic. On the edge of death, Randall chose life—not just to continue living, but to live it fully and to share what he could about how to do so with others.
Decades later—after becoming a PhD psychologist, father, and living a life of many twists and turns—there was no silver bullet. The scientific insights were scattered, the practical applications were fragmented, and the guidance was often oversimplified. Out of that gap came a dream: to create a resource that could bring clarity, evidence, and practical insights together as one.
That dream became A Meaning of Life—a nonprofit and ever-growing library of practical-yet-science-based wisdom for a well-lived life. Today, our website hosts nearly a thousand pages of resources, organized so that it’s personal to you, and you can explore the factors that shape wellbeing in a way that is both grounded in research and deeply human.
Mapping the Web of Wellbeing
At the heart of our project are a handful of helpful mental models: each one takes a different angle of approach to map out the complex, interconnected elements that contribute to a flourishing life. There is the Happiness section, which clarifies the broken concept of wellbeing through both complex and simple lenses—complex like accounting for the inherent tangles in the web of researching wellbeing and providing an overview of Positive Psychology’s leading models, and simple like offering wellbeing in four basic elements: Pleasure, Flow & Engagement, Perspective, and Meaning in Life (the fourth and most important element).
And there are the four Cornerstones of Meaning, each cornerstone itself being a collection of factors that play a role in wellbeing. For most factors of wellbeing (there are 50 identified across the site), readers find detailed infographics, exercises, and curated web resources to guide their journey of learning wellbeing as a skill that can be practiced.
Each section of the site explores one of these factors in depth. For example, our Purposesection doesn’t just define the concept; it presents empirical research, practical exercises, and pathways to integrate it into daily life, making your dream life more life-like. It even has a deep-dive workbook for transforming one’s life into one that is rich with purpose.
Our goal isn’t to reduce wellbeing to a single formula, but to show its complexity—and to empower people to explore it in a way that resonates with their own lives.
From Theory to Practice: The Assessment Center
One of the resources we’re most excited about is our Assessment Center. This is where theory meets practice. Visitors can take evidence-based psychological assessments to measure every one of those 50+ factors of wellbeing, identifying which ones are strengths and which are growth zones. This is an incredible tool in its own right, and when paired with the content on AMoL, it can guide people towards what areas of life to study to get the biggest results on their wellbeing.
The assessments are more than just self-discovery, too. The data (always anonymized) has the potential to fuel research, giving psychologists and social scientists valuable insight into what well-being looks like across diverse populations. In other words, every visitor who takes an assessment isn’t just learning about themselves—they’re helping build a collective picture of human flourishing. And we’re committed to making the data free and open to researching… we are a 501c3 non-profit, and we stand by that intent.
We’re especially hopeful about the long-term research potential. Imagine being able to see, at scale, how gratitude impacts resilience, or how value alignment predicts life satisfaction. The Assessment Center opens the door to that kind of knowledge.
Visual Models for a Complex World
We know that wellbeing can feel abstract, so we’ve invested in creating visual models and infographics to make the science more accessible.
For example, our Crisis of Meaning infographic addresses the modern crisis that many people can feel, but few people have considered in detail.
Our visuals, fridge sheets, and printable exercises aren’t just decorative—they’re teaching tools. They’re designed to spark insight, conversation, and reflection, helping people see the bigger picture while also noticing the threads most relevant to their own lives.
Why We Believe This Matters
In a world overflowing with quick-fix self-help advice, our approach might seem unusual. We don’t promise instant happiness or one-size-fits-all answers. Instead, we embrace complexity. We honor nuance. We believe that cultivating a good life is a lifelong practice, grounded in science but enriched by story, art, and humanity.
And we believe this work matters because the stakes are high. Rates of anxiety, depression, and loneliness are climbing. Many people feel disconnected—from others, from purpose, from themselves. In that context, our mission to explore and share the building blocks of wellbeing isn’t just an intellectual exercise. It’s an act of care.
Looking Ahead
We know our dream is ambitious. Sometimes it feels daunting to be building something so wide-reaching as a small nonprofit. But when we hear from people who found comfort in our pages, it reminds us why this work is worth it.
Our hope is that A Meaning of Life can serve as both a mirror and a guide: a mirror that helps people see their own strengths and challenges more clearly, and a guide that points toward practices and perspectives that support flourishing.
An Invitation
If our mission resonates with you, we invite you to explore A Meaning of Life for yourself. Browse our pages. Try out a few assessments in the Assessment Center. Share our resources with a client, a student, a friend, or a family member.
And most importantly, reflect on what you find. Because at the end of the day, the dream we’re chasing isn’t just about knowledge—it’s about transformation. It’s about helping people cultivate lives of greater meaning, connection, and joy. And we’re all on the journey toward that dream together.
We often think lasting health change requires a big lifestyle overhaul—strict routines, bold resolutions, or a sudden surge of motivation. But in reality, meaningful improvement usually starts with something much smaller: small habits-consistent, doable habits that fit easily into your day.
As a practicing doctor, I’ve seen this firsthand. Many of my patients assume they need to transform their lives to feel better. But time and again, it’s the tiniest daily actions—the small habits that require no special tools and only a few minutes—that lead to the most reliable results. These “micro-habits” are deceptively powerful. They reduce stress, improve sleep, and slowly nudge the body and mind toward resilience.
Let’s explore a few of these low-effort, high-impact habits—along with the science that explains why they work.
Breathing for Calm: One Minute Can Change Your Day
Modern life keeps our nervous systems revved up. From tight deadlines to nonstop notifications, it’s easy to get stuck in a constant low-grade “fight-or-flight” mode. But your body also has a built-in brake: the parasympathetic nervous system, which helps you relax and recover.
A simple breathing pattern can help you access that state. Try this small habit: inhale for four seconds, hold for six, and exhale slowly for eight. Just one minute a day. Research shows that slow, controlled breathing lowers heart rate, reduces blood pressure, and activates the vagus nerve—a key pathway for relaxation and stress recovery.
This one-minute breathing routine is easy to anchor to your day. Try it in the morning before coffee, during a break at work, or while waiting at a red light. Over time, it trains your body to downshift more easily from stress, which can lead to better sleep, sharper focus, and fewer physical symptoms like headaches or muscle tension.
We don’t often think of posture as a health issue, but how we sit and stand influences far more than appearance. Slouching restricts breathing, tenses muscles, and can subtly impact mood and alertness. Over time, poor posture can lead to back pain, fatigue, and shallow breathing.
That’s why a simple one-minute posture reset—once or twice a day—can go a long way. Stand or sit tall. Relax your shoulders. Breathe in deeply and gently tuck your chin. It’s not about perfection. It’s about awareness.
Interestingly, posture doesn’t just affect the body—it may also influence the mind. Research suggests that upright posture is associated with more positive emotions and reduced symptoms of depression, while slouched posture can increase self-focus and negative affect.
This small habit will help you reconnect to your body and move through your day with more intention. And as posture improves, many people report feeling more energetic and emotionally grounded.
When it comes to nutrition, many people get overwhelmed by rules and restrictions. But you don’t need a meal plan or a supplement stack to make meaningful changes. Start with one daily swap, just one small habit. Choose water instead of soda. Add a handful of vegetables to lunch. Pick whole grains over refined ones.
These choices may not seem like much on their own—but they build momentum. They reduce blood sugar spikes, improve digestion, and gradually shift your taste preferences. Perhaps even more importantly, they reinforce a powerful message: I’m someone who takes care of my body.
You don’t have to overhaul your diet to be “healthy.” You just have to keep choosing what supports you, one bite at a time.
Gratitude as a Mental Health Tool & Powerful Small Habit
You’ve probably heard that gratitude is good for you—but the real power lies in how easy it is to practice. Before bed, pause and notice one thing that went well today. A kind word from a friend. A meal you enjoyed. A quiet moment.
That’s it. No journal, no timer, no need for perfect phrasing. Just a brief mental note of what brought you comfort or joy.
There’s strong research behind the benefits of gratitude. People who practice it regularly report lower stress and fewer symptoms of depression. Some studies also suggest a link to better sleep. In fact, gratitude has been shown to trigger positive neural activity in the brain and help regulate the emotional centers that influence anxiety and mood.
You don’t have to “feel grateful” all the time. But building this 30-second small habit can help train your brain to notice what’s going right, even during tough times.
Movement Stacking: Small Habits for Exercise That Hide in Plain Sight
If you’re too busy for a workout, try pairing light movement with something you already do—like brushing your teeth. While standing at the sink, do a few calf raises. March in place. Try some gentle squats or heel-to-toe balances.
It might feel silly at first, but two minutes of movement, twice a day, adds up. It improves circulation, strengthens stabilizing muscles, and reminds your body that it was built to move.
From a doctor’s perspective, this kind of “habit stacking” is incredibly effective. It reduces friction—there’s no need to carve out gym time or change clothes—and it turns physical activity into a normal part of your daily rhythm. Over time, small bursts of movement have been linked to improvements in insulin sensitivity, cardiovascular fitness, and musculoskeletal strength—even in people with limited time. While more research is needed on their long-term cognitive effects, incorporating movement into daily routines remains a practical and evidence-supported way to support whole-body health.
Why These Small Habits Stick (Even When Life Gets Messy)
So what makes these small habits so powerful?
First, they’re easy. They don’t require a major time commitment or a change in identity. You don’t need to become “a fitness person” or “someone who meditates.” You just need to breathe for a minute, stand a little taller, or choose an apple instead of chips.
Second, they create positive feedback loops. When your body feels calmer, or your digestion improves, or you sleep a bit better—you’re more likely to stick with the habit. And when habits are consistent, they start to shift your baseline experience of health.
Finally, these practices support multiple body systems at once. Breathing regulates your nervous system. Posture supports your musculoskeletal and respiratory health. Nutrition feeds your gut and immune system. Gratitude strengthens your emotional resilience. Movement improves metabolism and mobility.
From a medical standpoint, these small habits also support key systems: the autonomic nervous system (for stress), the musculoskeletal system (for posture and movement), metabolic and digestive function (through dietary shifts), and the brain (via gratitude and emotional regulation). That’s a lot of benefit for a few minutes of effort.
Final Thoughts on Small Habits
Health isn’t something we flip on with willpower. It’s something we build—through the quiet, repeatable moments we often overlook. The breath before a meeting. The snack you reach for. The way you sit at your desk. These are the places where health is shaped—not in grand gestures, but in small, meaningful shifts.
So if you’re feeling stuck or overwhelmed, start tiny. Start now. A minute of calm. A better snack. A deeper breath.
Because sometimes the smallest habits make the biggest difference.
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
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Schwingshackl L., & Hoffmann G. (2013). Long-term effects of low glycemic index/load vs high glycemic index/load diets on parameters of obesity and obesity-associated risks: A systematic review and meta-analysis. Nutr Metab Cardiovasc Dis.;23(8):699-https://pubmed.ncbi.nlm.nih.gov/
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Dempsey P. C., Larsen R. N., Sethi P., et al.(2016). Benefits for Type 2 diabetes of interrupting prolonged sitting with brief bouts of light walking or simple resistance activities Diabetes Care; 39(6):964–972. https://pubmed.ncbi.nlm.nih.gov/
Emmons R .A. , & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol;84(2):377–389. https://pubmed.ncbi.nlm.nih.gov/
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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/
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
