Tag: Mental Health

Think you know your psych meds? Time to prove it.

This quiz takes you beyond the basics and into the kind of real-world knowledge clinicians actually use. Whether you’re brushing up for the NCE, sharpening your clinical instincts, or just testing what you think you know, dive in and see how strong your psychotropics game really is. Let’s get started.

Living with chronic pain can impact every area of life—from your physical health to your emotional wellbeing. Whether you’re managing pain from an injury, illness, or long-term condition, it helps to have pain management tools that empower you to cope and take back a sense of control.

Pain is a complex biopsychosocial experience involving physical, neurological, emotional, and environmental factors. Effective pain management requires acknowledging that pain is not solely a bodily symptom; it is mediated by the nervous system, influenced by psychological stressors, and shaped by personal meaning and context. Treatment is most effective when it addresses the full experience of pain, not just the physical sensation.

When pain becomes chronic, the nervous system can shift into a heightened state of sensitivity, often described as central sensitization. In this state, the body’s pain alarm system becomes hyper-reactive, sending stronger or more frequent pain signals even when there is no new injury or tissue damage. This does not mean the pain is “in someone’s head.” Rather, it reflects real, measurable changes in neural processing.

Rehabilitation & Movement-Based Interventions

Movement is central to pain recovery. Contrary to the instinct to rest, prolonged inactivity can worsen pain, decrease function, and increase sensitivity in the nervous system.

Effective strategies include:

• Physical therapy focused on gradual exposure and pacing
• Low-impact activities (e.g., walking, swimming, yoga, tai chi)
• Strengthening and flexibility exercises tailored to the individual
• Pain-informed movement, which avoids the “all-or-nothing” cycle of push → crash

Gradual, consistent movement retrains the nervous system to interpret bodily sensations more accurately, improving function over time.

Cognitive & Behavioral Strategies

Psychological interventions do not imply that pain is imaginary; rather, they address how pain affects thoughts, mood, and behavior. These strategies can decrease pain-related distress and improve coping.

Evidence-supported approaches include:

• Cognitive-Behavioral Therapy (CBT) for pain reappraisal and coping
• Acceptance and Commitment Therapy (ACT) for increasing valued engagement despite pain
• Relaxation and breathing strategies to reduce sympathetic arousal
• Behavioral activation to counter inactivity and isolation

These interventions help individuals build a more functional and meaningful life even when pain is present.

Nervous System Regulation & Lifestyle Factors

Chronic pain is strongly influenced by the body’s stress-response system. Supporting nervous system regulation can reduce pain intensity and improve resilience.

Helpful strategies:

• Sleep hygiene and consistent routines
• Mindfulness-based stress reduction (MBSR) and grounding practices
• Nutrition habits that support stable energy and mood
• Structured pacing to avoid overexertion and flare cycles

Small, sustainable adjustments are more effective than dramatic short-term changes.

This curated list of free pain management resources includes booklets, workbooks, and practical tools rooted in evidence-based approaches.

Disclaimer: These materials are intended for informational and educational purposes only and should not replace medical advice, diagnosis, or treatment. Please consult a healthcare professional before making changes to your pain management plan. Additionally, while all links were active and publicly available at the time of posting, I am not responsible for the content or maintenance of third-party sites. Readers are responsible for adhering to any applicable copyright laws when accessing or sharing these resources.

Pain Management Guides

Workbooks for Pain Management

Worksheets, Handouts, & Tools for Pain Management

Grief is universal, yet deeply personal—and for many, navigating it alone can feel overwhelming.

That’s why I’m thrilled to introduce the highly anticipated Coping with Loss: A 12-Session Group Curriculum—a comprehensive, evidence-informed program designed to support people who are grieving a significant loss. This structured group format gently guides participants through the complex terrain of grief while fostering safety, connection, and hope. The group curriculum draws on the content and structure of my Coping with Loss Workbook.

The Group Curriculum: What It Is

This facilitator-ready group curriculum includes everything you need to run a therapeutic grief support group, including:

• 12 detailed session guides (90 minutes each) with facilitator sample scripts and prompts
• Structured check-ins, audio/visual elements, group discussions, and experiential activities
• Printable assessments, handouts, and worksheets
• Facilitator preparation checklists and tips
• A pre- and post-test assessment to measure group effectiveness
• Bonus materials including facilitator feedback forms, group flyers, certificate templates, journal pages with prompts, and more

The group format blends education, reflection, skills-building, and creative expression to help participants process their loss and build healthier coping strategies.

The Group Curriculum: Why It Matters

Grief isn’t something to “get over”—but with support, it’s possible to move through it in ways that are safe, meaningful, and sustainable. This program provides:

• Validation of grief experiences
• Tools for coping with overwhelming emotions
• Opportunities to reduce isolation and rebuild social support
• A sense of community, belonging, and shared understanding

The Group Curriculum: Who It’s For

The curriculum is designed for mental health professionals, grief counselors, and support group facilitators working in clinical or community settings, including outpatient clinics, hospitals, and nonprofit organizations. The curriculum can be adapted for correctional settings.

Launching this group curriculum has been a labor of love—born from years of grief work, countless hours of writing, and a deep belief in the healing power of community.

The full curriculum, including facilitator guide and participant workbooks, is now available for purchase here.

Because no one should have to grieve alone.

To give you a closer look at how the program works, I’ve included a sample section from the facilitator preparation materials and the full Session 1 guide in this post. This preview offers a hands-on glimpse of the group format, activities, and tone you can expect throughout the 12 sessions.

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.

1. Anxiety Management Workbook, 21 pages

2. Anxiety Workbook, 35 pages

3. Don’t Let Your Worries Run Your Life by Lawrence E. Shapiro, Ph.D., 183 pages (2020)

4. The GAD Workbook (New Harbinger) (2015)

5. Overcoming Your OCD Workbook by Margaret Auguste, LMFT, 188 pages (2018)

6. The Panic Attack Workbook by Lawrence E. Shapiro, Ph.D., 73 pages (2017)

7. Understanding & Managing Anxiety Workbook, 43 pages (NHS)

8. Understanding & Managing Social Anxiety: A Workbook & Guide, 13 pages (First Psychology)

DEPRESSION

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.

9. Antidepressant Skills Workbook, 72 pages (Simon Fraser University & BC Mental Health and Substance Use Services)

10. Balancing Bipolar: Free Bipolar Workbook (CCI)

11. Break the Bipolar Cycle by Elizabeth Brondolo, Ph.D., & Xavier Amador, Ph.D., 303 pages (2008)

12. Depression Workbook, 33 pages (Choosing Therapy, 2024)

13. Overcoming Depression Workbook by Lawrence E. Shapiro, Ph.D., 113 pages (2017)

14. Understanding & Managing Depression: A Workbook & Guide, 35 pages (First Psychology)

15. Back from the Bluez: Coping with Depression (CCI)

16. 2gether: Making Life Better: Gaining Control of Your Life 68 pages (NHS)

Bonus Section: Supplementary Materials Provided to be Used with Purchased Workbooks

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.

1. Healing the Addicted Brain | Resources | Enterhealth

Several free worksheets for recovery planning.

2. Relapse Prevention Plan

(Updated recovery plan-2025)

3. Relapse Prevention Plan | Worksheet | Therapist Aid

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. 

4. Staying Sober Without God Companion Workbook

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.

5. ASI-MV Worksheets & Handouts

A free collection of nearly 50 worksheets on addiction and relapse prevention.

6. Relapse Prevention Group Handouts

9-page PDF packet from Hazelden

7. Addiction Relapse Warning Signs

Worksheets for relapse warning signs

8. Meeting Guide – Apps on Google Play

 Use this app to search for meetings by name or location and to read daily reflections.

9. SMART Recovery Toolbox – SMART Recovery

Explore the SMART Recovery participant toolkit to find worksheets with handy guides on how to use them.

10. 5 and 5 for Change

From Taking the Escalator