This free, original grief workbook PDF may be reproduced and distributed for personal, therapeutic, and/or educational purposes with appropriate citation. Please link to Mind Remake Project when sharing electronic copies.
A collection of coloring books from Coloring Craze. The books aren’t free, but you can download sample free coloring pages. Books include Motivational Quotes & Phrases, 30 Day of the Dead Coloring Pages, and Stress Relieving & Relaxing Patterns series.
A collection of free coloring books from libraries and other cultural institutions from around the world. Download and print coloring pages from the New York Academy of Medicine Library, the Getty Research Institute, the Folger Shakespeare Library, and many more!
Photographer Louise Lawler worked with children’s book illustrator Jon Buller to create this unique 12-page coloring book. Each page is a black-and-white version of one of her photographs of places where art is displayed.
Free coloring sheets and books to print. You can download coloring books like “Forest Animals,” “Zentangle Horses,” “Beautiful Women Portraits,” and “Floral Fantasy” (among others) or print coloring pages (including color-by-number!) from a variety of categories (mammals, fruits, fantasy, stories, space, etc.)
Free downloadable coloring book (from the Public Domain Review site) with 20 images from a wide range of artists, including Hokusai, Albrecht Dürer, Harry Clarke, Virginia Frances Sterrett, Jessie M. King, and Aubrey Beardsley.
Babouchkina, A., & Robbins, S. J. (2015). Reducing negative mood through mandala creation: A randomized controlled trial. Art Therapy, 32(1), 34-39.
Bell, C. E., & Robbins, S. J. (2007). Effect of art production on negative mood: A randomized, controlled trial. Art Therapy, 24(2), 71-75.
Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81-85.
Eaton J., & Tieber, C. (2017). The effects of coloring on anxiety, mood, and perseverance. Art Therapy, 34(1), 42-46.
Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics, Creativity, and the Arts, 1(3), 148–154.
Muthard, C., & Gilbertson, R. (2016). Stress management in young adults: Implications of mandala coloring on self-reported negative affect and psychophysiological response. Psi Chi Journal of Psychological Research, 21(1), 16-28.
Small, S. R. (2006). Anxiety reduction: Expanding previous research on mandala coloring. The Undergraduate Journal of Psychology, 19(1), 15-21.
van der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87-92.
How do we develop self-confidence? Early childhood experiences with parents (or caretakers) shape how we view ourselves and our capabilities. A child whose parents are supportive and encouraging develops a sense of self-efficacy; they feel nurtured and secure. In contrast, children who are neglected or abused may be fearful or uncertain.
Peer relationships also impact the development of confidence; positive social interactions foster self-assurance and high self-esteem. Conversely, a child who is rejected or teased may experience a sense of unworthiness or feel unsure about their abilities.
Once a child develops low self-worth, it can be difficult to bounce back. Children who are ostracized or bullied by their playmates become hesitant to initiate or engage in play. The absence of peer socialization leads to further isolation. As a result, critical social skills are not learned, making the child an even less desirable playfellow, which only reinforces the belief that they’re undeserving.
Lack of Self-Confidence
The patterns formed in early childhood tend to repeat themselves. A child who never develops a sense of competence will not grow up to be a confident, self-reliant adult.
“For in every adult there dwells the child that was, and in every child there lies the adult that will be.”
Traits of low self-confidence include discounting yourself and doubting your capacity for effectiveness. A person who lacks self-assurance may believe they’re inferior to others. They may experience anxiety or depression and struggle with learned helplessness (the belief that one has no control over what happens to them in life).
A lack of confidence can also lead to fear of rejection or criticism. Constructive feedback can feel like a personal attack. This person may have trouble accepting compliments or expressing their opinion.
When someone is highly insecure, they avoid social events. They’re more likely to be bullied at work or involved with an abusive partner. As a result, their relationships and overall quality of life suffer.
In contrast, someone who is self-confident views themselves as competent; they feel good about themselves. They have a positive outlook on life and are generally optimistic. A self-confident person is often resilient and able to quickly recover after experiencing setbacks.
“The most beautiful thing you can wear is confidence.”
10 Traits of Self-Confident People
2. Optimistic and positive
3. Ask questions and are eager to learn
4. Open to feedback and constructive criticism
5. Take healthy risks
6. Able to laugh at self
7. Don’t internalize failure
8. Take ownership (of both successes and mistakes)
9 Effective Strategies for Developing Self-Confidence
1. Correct cognitive distortions
A cognitive distortion is an error in thinking or a self-defeating belief that is not an accurate reflection of reality. Cognitive distortions impact how we view ourselves and our abilities. For example, black-and-white (or all-or-nothing) thinking is a distortion of “absolutes” (i.e. “If I fail at something, I’ll fail at everything”).
By replacing irrational views with ones that are reality-based, you’ll feel more confident. (See 50 Common Cognitive Distortions for a list of thinking errors from Psychology Today.)
2. Adjust your attitude
Your overall perspective greatly impacts confidence. If you’re generally negative and believe that failure is inevitable, it will become your reality. Instead, practice optimism and gratitude. A positive attitude enhances self-confidence.
“Self-belief does not necessarily ensure success, but self-disbelief assuredly spawns failure.“
3. Track your achievements
Is optimism challenging due to circumstances, barriers, or obstacles? Try creating a list of all the things you’re proud of – your biggest accomplishments in life. Did you graduate college? Quit smoking? Pay off a loan? Raise a child? Earn an award? To enhance self-confidence, take pride in your successes. Review the list often and update it with successive achievements.
4. Identify talents, skills, and knowledge
In addition to acknowledging accomplishments, recognize your unique talents, skills, and knowledge. What are you good at? What are your areas of expertise? Instead of lamenting a lack of athleticism, relish in your ability to make others laugh or your mastery of the Dothraki language.
5. mistakes happen
You’re only human after all, and as a human, you are going to make mistakes. You will never achieve perfection, so let go of unrealistic standards or expectations you have for yourself. Also, don’t beat yourself up for your mistakes; be kind to yourself… and be wise. When you mess up, own it, and then learn from the error. Every mistake is a growth opportunity; you only fail when you give up.
6. Don’t compare out
(Or if you do, compare yourself to others who lack what you have!) There will always be people who are better off and there will always be people who have it worse than you. To build confidence, use yourself as the measure for success, not someone else.
7. Fake it till you make it (“act as if”)
To feel confident, act confident! Be intentional in your speech, actions, and how you carry yourself. Act like you know what you’re doing, and people will believe it, which in turn will influence how you feel about yourself. Just like thoughts have the power to alter behaviors, behaviors can impact thoughts and beliefs.
“I taught myself confidence. When I’d walk into a room and feel scared to death, I’d tell myself, ‘I’m not afraid of anybody.’ And people believed me. You’ve got to teach yourself to take over the world.”
8. Seek support
Ask for help when you need it. Rely on trusted family and friends for support and encouragement. (It should also be noted that if you have a mental illness, you may require professional help. Feelings of worthlessness, panic, and extreme self-consciousness are examples of symptoms that interfere with someone’s ability to feel confident; they can be treated with psychotherapy and/or medication.)
When you’re tired or rundown, it’s difficult to feel good about yourself. It’s also true that you won’t function as well when your basic needs aren’t met. If a vehicle is not well-maintained, its performance suffers; the same is true for people. Eat healthy foods, get adequate rest, drink plenty of water, exercise daily, and seek treatment when ill.
Bellis, M.A., Hardcastle, K., Ford, K. et al. Does continuous trusted adult support in childhood impart life-course resilience against adverse childhood experiences – a retrospective study on adult health-harming behaviours and mental well-being. BMC Psychiatry 17, 110 (2017). https://doi.org/10.1186/s12888-017-1260-z
Suzuki, H., Tomoda, A. Roles of attachment and self-esteem: impact of early life stress on depressive symptoms among Japanese institutionalized children. BMC Psychiatry 15, 8 (2015). https://doi.org/10.1186/s12888-015-0385-1
This resource list for anger management includes 75+ articles/guides; free anger assessments (both interactive and PDF formats); free printable workbooks, manuals, handouts, and worksheets; treatment planning resources; research articles/dissertations; and recommended mobile apps.
Please share this resource with anyone you think would benefit!
This resource guide for grief and loss is for mental health professionals as well as for anyone who is grieving. This grief and loss guide includes a list of recommended books (for both adults and children); free printable PDF workbooks and handouts; and links to education and support sites.
Recommended Books for Grief & Loss
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Ambiguous Loss: Learning to Live with Unresolved Grief (2000) by Pauline Boss, Ph.D. (176 pages)
Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief (2017) by Joanne Cacciatore, Ph.D. (248 pages)
The Grief Club: The Secret to Getting Through All Kinds of Change (2006) by Melody Beattie (368 pages)
Grief Day by Day: Simple Practices and Daily Guidance for Living with Loss (2018) by Jan Warner (272 pages)
The Grief Recovery Handbook, 20th Anniversary Expanded Edition: The Action Program for Moving Beyond Death, Divorce, and Other Losses including Health, Career, and Faith (2009) by John W. James & Russell Friedman (240 pages)
Healing a Teen’s Grieving Heart: 100 Practical Ideas for Families, Friends and Caregivers (Healing a Grieving Heart Series) (2001) by Alan D. Wolfelt, Ph.D. (128 pages)
How to Survive the Loss of a Love (2006) by Melba Colgrove, Ph.D., Harold H. Bloomfield, MD, & Peter McWilliams (208 pages)
It’s OK That You’re Not OK: Meeting Grief and Loss in a Culture That Doesn’t Understand (2017) by Megan Divine (280 pages)
I Wasn’t Ready to Say Goodbye: Surviving, Coping and Healing After the Sudden Death of a Loved One (2008) by Brook Noel & Pamela D. Blair, Ph.D. (292 pages)
No Time for Goodbyes: Coping with Sorrow, Anger, and Injustice After a Tragic Death, 7th ed. (2014) by Janice Harris Lord (240 pages)
Permission to Mourn: A New Way to Do Grief (2014) by Tom Zuba (121 pages)
Resilient Grieving: Finding Strength and Embracing Life After a Loss That Changes Everything (2017) by Lucy Hone, Ph.D. (256 pages)
Unattended Sorrow: Recovering from Loss and Reviving the Heart (2019) by Stephen Levine (240 pages)
When Things Fall Apart: Heart Advice for Difficult Times (2016) by Pema Chodron (176 pages)
The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief (2015) by Francis Weller (224 pages)
Recommended Books for Children & Adolescents
The Fall of Freddie the Leaf: A Story of Life for All Ages (1982) by Leo Buscaglia (32 pages, for ages 4-8)
Healing Your Grieving Heart for Kids: 100 Practical Ideas (Healing Your Grieving Heart Series) (2001) by Alan D. Wolfelt, Ph.D. (128 pages, for ages 12-14)
Healing Your Grieving Heart for Teens: 100 Practical Ideas (Healing Your Grieving Heart Series) (2001) by Alan D. Wolfelt, Ph.D. (128 pages, for ages 12-18)
The Invisible String (2018) by Patrice Karst (40 pages, for ages 4-8)
The Memory Box: A Book About Grief (2017) by Joanna Rowland (32 pages, for ages 4-8)
Tear Soup: A Recipe for Healing After Loss (2005) by Pat Schwiebert & Chuck DeKlyen (56 pages, for ages 8-12 years)
When Dinosaurs Die: A Guide to Understanding Death (Dino Tales: Life Guides for Families) (1998) by Laurie Krasny Brown (32 pages, for ages 4-8)
When Someone Very Special Dies: Children Can Learn to Cope with Grief (1996) by Marge Heegaard (32 pages, for ages 9-12)
When Something Terrible Happens: Children Can Learn to Cope with Grief (1992) by Marge Heegaard (32 pages, for ages 4-8)
Recommended Books for Clinicians
Creative Interventions for Bereaved Children (2006) by Liana Lowenstein (205 pages)
Grief Counseling and Grief Therapy, Fifth Edition: A Handbook for the Mental Health Practitioner (2018) by William Worden, Ph.D. (352 pages)
Grief Counseling Homework Planner (PracticePlanners) (2017) by Phil Rich (272 pages)
In the Presence of Grief: Helping Family Members Resolve Death, Dying, and Bereavement Issues (2003) by Dorothy S. Becvar (284 pages)
Transforming Grief & Loss Workbook: Activities, Exercises & Skills to Coach Your Client Through Life Transitions (2016) by Ligia Houben (264 pages)
Treating Traumatic Bereavement: A Practitioner’s Guide (2014) by Laurie Anne Pearlman, Ph.D., Camille B. Wortman, Ph.D., Catherine A. Feuer, Ph.D., Christine H. Farber, Ph.D., & Therese A. Rando, Ph.D. (358 pages)