Crazy things are happening all around the world at the moment. The pandemic, lockdowns, riots… In times like these, it’s crucial that you keep your mind sharp and healthy. But in many places, gyms have not reopened. And not everyone has the luxury of owning a home gym.
If you lack access to a gym (home or otherwise), fear not! You will be amazed at how fit you can get with little (or no) equipment if you put your mind to it! This article reviews ways you can workout at home (minus the weights and fitness machines).
Use this time to start your day off right. Go outside (weather permitting) and walk or ride your bike to warm up. If staying inside is your only option, walk in place or walk around your home.
Both of the above workout programs can be easily modified to be less difficult or more challenging. Below, I will explain how you can experiment to adjust the difficulty of your workout program and ways you can experiment if you are getting bored. Sometimes, changing things up is necessary to maintain motivation.
Reduce or increase rest times. Reducing or increasing rest times will make the workout harder or easier.
Increase or decrease the reps and sets. The amount of reps refers to how many times you repeat the same motion for one set. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as five reps. The amount of sets refers to how many times you repeat a number of reps. For example, bench pressing 100 kg (220.5 lbs) five times in a row counts as one set. You can do multiple sets of the same exercise after you take a short rest.
Increasing the amount of reps and sets makes the workout harder while decreasing makes it easier.
Adjust the way you do certain exercises. Most exercises can be made harder or easier. For example, pushups can be done on hands and toes, the traditional way, but can also be performed on hands and knees. Alternatively, they can be done with your feet raised on a bench, making them harder.
Squats can be done with or without weights. If regular squats are too easy, you can perform single-leg squats to increase the difficulty of the exercise.
Add or decrease the number of exercises. You can also add or remove exercises from your routine to alter the level of difficulty. Exercises should be added as your level of training advances.
Consider adding the following exercises to a workout program:
The exercises listed above are just a few examples to add to your workout in order to make things trickier or for a nice change of pace if things get boring. Don’t hesitate to add your own exercises; get creative! Just be sure to perform any exercise with the correct form in order to prevent injuries.
Why Are These Workouts Effective?
The workout programs in this article are compound exercises. Compound exercises are exercises or movements that target multiple large muscle groups at the same time. (For example, squats are compound exercises that target the legs in addition to the back and abdominal muscles, among others.) With compound exercises, you get more “bang for your buck.” The core of any training program should always consist of compound exercises.
High-intensity interval training. This means your heartrate increases and stays elevated for prolonged periods of time. We accomplish this with exercises of a certain level of intensity and by keeping rest periods between the exercises relatively short.
Strength, endurance, and mobility combined into one workout. With these workouts you will become stronger because you use your own body weight as resistance and your endurance will increase because your heartrate goes up with this high-intensity interval training style. Your mobility will increase as well because you will be utilizing a full range of motion.
Easy, even for individuals lacking prior experience.
Easily adjustable workout routines. Multiple ways to adjust the templates to make your own workout more challenging or less difficult.
Convenience and value. No equipment or gym memberships required; a cheap and easy path to fitness. Both exercise programs require little time and can be performed at home. No drive to the gym. What’s not to like?
In comparing the workouts, the biggest differences between the beginner and intermediate programs are the amount of exercises, the difficulty level, and the overall volume. Rest times are initially the same because everyone’s cardiovascular health is different, but should be adjusted for each individual.
Keep in mind that the workout programs are templates only; they provide general guidelines that can be adjusted for fitness and training level as well as individual differences. For example, one person may struggle with pushups while another has difficulty with squats. Prior experience and recent injury or illness should be taken into account. You can reduce or increase reps/sets or perform alternate versions of an exercise, such as performing pushups on hands and knees if the traditional pushup is too hard.
The common stigma that you need a lot of fancy equipment or heavy lifting to stay in shape is not necessarily true. While exercises that utilize body weight only may not lead to bulging muscles, they will lead to fitness and you being in great shape as you lose fat and gain strength.
Getting in a quality workout with the current lockdown regulations is challenging, but with some knowledge and determination it can certainly be done!
Author: Kevin Mangelschots, Writer & Occupational Therapist
Kevin Mangelschots is a writer and occupational therapist with seven years of experience in the field of physical rehabilitation. He is a long-time fitness enthusiast. Kevin lives in Belgium and writes about general health with a specific focus on mental health and self-improvement on his blog, healthybodyathome.com.
Initially, the idea of group therapy terrified me. What if I can’t “control” the group? What if I can’t think of anything to say? And the overly dramatic, What if everyone gets up and walks out?
Group facilitation wasn’t always comfortable, and I made many mistakes, but I grew. I realized it’s okay to be counselor and human; at times, humans say dumb stuff, hurt each other’s feelings, and don’t know the answer.
This resource guide provides practical information and tools for group therapy for mental health practitioners.
Group therapy is an evidence-based treatment for substance use and mental disorders. An effective group calls for a skilled clinician to meet treatment standards.
Professional associations, such as the American Group Psychotherapy Association, have developed best practice guidelines based on scientific data and clinical research. The Association for Specialists in Group Work created best practice guidelines for group work and guiding principles.
Fun Facts: My favorite icebreaker activity involves passing out blank slips of paper to each group member and instructing them to write a “fun fact” about themselves, something no one else in the group would know.
Depending on the crowd, you may want to tell clients not to write anything they wouldn’t want their peers to know. (I adopted this guideline after a client wrote about “sharting” himself.) Once everyone has written something, have them fold their papers and place in a container of some sort (a gift box, paper bag, plastic bowl, etc.) Group members take turns passing around the container (one-at-a-time) and picking a slip to read aloud. They must then guess who wrote it. (Give them at least three guesses before turning it over to the rest of the group.)
Icebreaker Question Cards: A similar but more structured activity is to write out questions ahead of time and have clients take turns drawing and answering the questions. Questions can be silly, thought-provoking, or to illicit a strong emotional response (depending on audience and goals).
People Search: This activity utilizes a list of traits, feats, talents, or experiences. Each client receives the list and is given x amount of time to find someone in the group who is a match; that individual will then sign off. The first person to have their list completely signed sits down; they win.
(Prizes optional, but always appreciated.) During the debriefing, it’s fun to learn more (and thereby increase understanding and compassion).
First Impressions: This works best with group members who don’t know each other well. It’s important for group members to at least know each other’s names (or wear name tags). Each group member has a sheet of paper with various “impressions.”
Clients write other group members’ names for each impression. In addition to enhancing a sense of community, this activity provides an avenue for discussing harmful stereotypes and stigma.
Affirmations Group: Affirmations groups can be powerful, generating unity and kindness. The effect seems to be more pronounced in gender-specific groups. There are a variety of ways to facilitate an affirmations group, ranging from each person providing an affirmation to the client on their right to individuals sharing a self-affirmation with the group to creating a self-affirmation painting.
Another idea is to give each client a sheet of paper. (Consider using quality, brightly-colored paper/posterboard and providing markers, gel pens, etc.) Clients write their name on it and then all the papers are passed around so each group member has the opportunity to write on everyone else’s sheet. Once their original paper is returned to them, they can read and share with the group. This can lead to a powerful discussion about image, reputation, feeling fake, etc.
Most Likely & Least Likely to Relapse: This activity works best with a well-formed group and may require extra staff support. It’s good for larger groups and can be highly effective in a therapeutic community.
Clients receive blank pieces of paper and are tasked to write the names of who they think is most likely and least likely to relapse. After writing their own name on the sheet, they turn it in to staff (effectively allowing staff to maintain a safe and productive environment). Staff then read each sheet aloud (without naming who wrote it). If they choose, clients can share what they wrote and provide additional feedback. (Most do.) Clients selected as “most likely” (in either category) have the opportunity to process with other group members and staff.
Access more group therapy worksheets and handouts here.
In need of fresh material? It can be easy to fall into a rut, especially if you’re burnout or working with a particularly challenging group. The following three PDF downloads are lists of ideas/questions for groups.
Practical Tips for Psychoeducation & Process Groups
As a group facilitator, consider incorporating some sort of experiential activity, quiz, handout, game, etc. each group to engage clients and keep them engaged.
Handout review (clients take turns reading) (5-10 minutes)
Group discussion/processing (10-15 minutes)
Restroom/smoke break (5 minutes)
Roleplay or short video clip (to visually present what was covered in the handout/discussion) (5-10 minutes)
Facilitator summarizes and asks group members how they will incorporate what they learned or how they’re feeling (5 minutes)
Group members have the opportunity to respond (5-10 minutes)
If an experiential or interactive exercise isn’t feasible, provide coffee or snacks; sitting for 45 minutes is difficult for some, and 90 minutes can be unbearable.
Another idea is to have a “fun” or “free” group. Ideas include going bowling, having a potluck, Starbucks run, game group, escape room, nature walk, etc.
Dealing with Challenges
Clients are not always willing therapy participants; some are court-ordered to attend or there to have privileges restored. Some attendees may be there “voluntarily,” but only to save their marriage or keep a job, not believing they need help. In residential treatment, clients attend mandatory groups as part of the daily schedule.
Even when attendance is truly voluntary, a group member may be in a bad space. Maybe they’re stressed about the rent or just got into a fight with their significant other. Or what if the AC is broken and the group room is 80 degrees?
Anticipating challenges is the first step to effectively preventing and managing them.
Click here for a helpful article from Counseling Today that addresses the concept of client resistance.
Tips for Dealing with Challenges
1. If possible, co-facilitate. One clinician leads while the other observes. The observer remains attuned to the general “tone” of the group (e.g., facial expressions, body language, etc.)
2. Review the expectations at the beginning of every group. Ask clients to recall the guidelines (instead of you telling them). This promotes a collaborative spirit.
3. After guidelines are reviewed, explain that while interrupting is discouraged, there may be times when you interject to maintain the overall wellness and safety of the group. (Knowing this, a client is less likely to get angry or feel disrespected when/if it happens.)
4. And if during group you must interrupt, apologize and explain the rationale.
5. Avoid power struggles at all costs, especially when a client challenges the benefits of treatment. Challenging the efficacy of treatment (or you as a clinician) is a defense mechanism. If the group is relatively healthy, you may want to illicit feedback from other group members before responding. Sometimes, the best response is simply “okay,” or none at all… and keep moving to avoid the group becoming a complaint session. You could also acknowledge the client’s perspective and ask to meet with them after group to discuss.
6. If a client becomes angry or tearful, give them time to vent for a moment or two (don’t “Band-Aid”); they may be able to self-regulate. (If they do self-regulate, share your observations and offer praise.)
7. If a client’s anger escalates to a disruptive level, ask them to take a break. At this point, their behavior is potentially triggering other group members. Don’t raise your voice. Stay calm and be respectful but firm. Direct them to step out and ask them to return when they’re ready.
8. If a client is disrespectful (cursing at you or another client, name-calling, insulting, etc.) while escalated, let them know it’s not okay, but don’t attempt to provide feedback. (A simple, “Hey, that’s not okay,” will suffice.) Bring it up with the client later when they’re able to process.
9. Once the escalated client exits the room, acknowledge what happened and let the group know you intend to follow up with that person. If a group member wants to talk about it, ask them to limit their share to how it made them feel, but stress that it’s not okay to talk about an absent group member. (“How would you feel if we talked about you when you weren’t here?”) Strongly suggest that they wait until the person returns (and is open) to have a group discussion (if appropriate).
10. After a major blow-up (and once everyone is calm), it can be beneficial for the group to process it with the person who escalated. Group members can empathize/relate, share their observations and/or how it made them feel, and offer feedback.
11. If other disruptive behaviors occur in group (side conversations, snoring, etc.) address them in the moment objectively (without shaming). Point out the behavior and explain how it’s disruptive to the group. Refer back to the group guidelines. Ask group members to comment as well. If you let a behavior persist, hoping it will eventually stop, you’re sending the message that it’s okay, not only to the person who is disruptive, but to the entire group. This impacts the integrity of the group and opens things up for additional disruptive behaviors.
12. For clients who monopolize, are constantly joking, or who attempt to intentionally distract by changing the topic, objectively point out your observations. When appropriate, ask other group members to comment on your observations and provide feedback to their peer.
13. If, on the other hand, one or several clients seem disengaged or unmotivated, consider asking why, privately or in the group, whichever is clinically appropriate.
14. If there’s a general level of disengagement, bring it up in the group. Remain objective and state your observations.
15. Anticipate that at times, people may not have much to say. (Consider that while there’s always something to learn or process, that doesn’t mean someone is ready to or has the emotional energy to.) Maybe they’re distracted or tired or feeling “talked out.” It’s good to have backup plans: watch a psychoeducational film, take a walk in the park, listen to meditations or music, provide worksheets, education reading material, or coloring sheets.
16. Always keep in mind a client’s stage of change, their internal experiences (e.g., hearing voices, social anxiety, paranoia, physical pain, etc.), external circumstances (e.g., recent medication change, loss of housing, conflict with roommates, etc.), and history of trauma. What looks like resistance may be something else entirely.
Adverse Outcomes in Group Psychotherapy | Roback, H. B. (2000). Adverse outcomes in group psychotherapy: Risk factors, prevention, and research directions. The Journal of Psychotherapy Practice and Research, 9(3), 113–122.
Differences that Make a Difference | Change-Caffaro, S., & Caffaro, J. (2018). Differences that make a difference: Diversity and the process group leader. International Journal of Group Psychotherapy, 00: 1-15.
Group Interventions| Ezhumalai, S., Muralidhar, D., Dhanasekarapandian, R., & Nikketha, B. S. (2018). Group interventions. Indian Journal of Psychiatry, 60(Suppl 4), S514–S521.
Group Therapy for Substance Use Disorders | Wendt, D. C., & Gone, J. P. (2017). Group therapy for substance use disorders: A survey of clinician practices. Journal of Groups in Addiction & Recovery, 12(4), 243–259.
Modeling Cohesion Change in Group Psychotherapy | Tucker, J. R. (2016). Modeling cohesion change in group psychotherapy: The influence of group leader behaviors and client characteristics. Graduate Theses and Dissertations, 15175.
Effective Group Therapy | (2023) Putting together a successful group involves thinking not only about the structure of the group but about the interactions between group members and how those interactions can support the therapeutic process. (Source: American Psychological Association)
Center for Group Studies | The Center provides a unique method of group training. Principles and techniques are based on the theory that the group is a powerful agent of change.
Group Dynamics | This blog provides some links and book chapters on various topics related to the study of groups. You can also find teaching resources related to group dynamics.
Management Library | This site provides free resources for managers, entrepreneurs, and leaders. Much of the content on facilitation and teams is applicable to group facilitation.
My Group Guide | A great tool for those who do not have the time to find worksheets/handouts for their clients, group activities, and other resources.
Resources in Group Psychotherapy | Helpful resources and links for group psychotherapy from the Sacramento Center for Psychotherapy, including an online forum.
Systems-Centered Training & Research Institute | SCTRI is an non-profit organization with members from all around the world that supports training and research in the systems-centered approach.
Therapists have their own unique (and purposeful) language. We may use clinical jargon when talking to other clinicians, but when we’re with our clients (and most likely, with other significant people in our lives), we are focused and thoughtful. We speak therapist.
Therapy is a tool for self-discovery; as therapists, it’s important to know how to effectively employ this tool. (For example, a hammer, while a useful tool, would not be effective if someone used the handle to pound a nail instead of the head.) What we say and how we say it is powerful: open-ended questions, reflections, clarifications, etc.
The following is a list of questions/phrases I find myself using in individual therapy and group sessions to explore, empathize, empower, and motivate change, including a few versions of the “miracle question” (a question used in therapy that asks the client to imagine what their life would look like if, miraculously, all of their problems disappeared and everything was perfect).
Click below to access a printable PDF version of this list.
The following is a list of movies about addiction and mental disorders that are appropriate to show in treatment settings. This post includes movie summaries and downloadable PDF handouts with questions for discussion.
Please note that some of the films on this list are graphic and may not be appropriate for children or adolescents.
Hint: The handouts contain spoilers; do not provide until after the movie ends.
Movies About Addiction & Mental Illness
Disclaimer: This post contains affiliate links. As an Amazon Associate I earn a small commission from qualifying purchases.
103 minutes (1 hour, 43 minutes), R-rating for language and drug use
Summary: Julia Roberts plays a mother, Holly, whose 19-year old son, Ben, surprises her by returning home for Christmas. Ben is newly in recovery; his addiction has placed a tremendous strain on the family in the past. Ben’s younger siblings are happy to see him, but Holly, fearing that he is not ready, is apprehensive.
That evening, the family attends church. When they return, they find their home burglarized and the dog missing. Ben blames himself, believing someone from his past took the dog to get his attention; he leaves to look for the dog. Holly goes with him, but they’re later separated, and Holly attempts to track Ben. Eventually, she ends up at an abandoned barn where she finds her son on the floor, unresponsive. The movie ends with her administering Narcan to Ben.
127 minutes (2 hours, 7 minutes), R-rating for strong language and content relating to drugs, sexuality, and suicide
Summary: Winona Ryder plays Susanna, a young woman with borderline personality disorder, who is sent to a psychiatric hospital after a suicide attempt in the late 1960s. She befriends Lisa (Angelia Jolie), who carries a diagnosis of sociopathy (antisocial personality disorder). Initially, Susanna is in denial about her mental condition and is not open to treatment. However, she reaches a turning point after a tragedy.
123 minutes (2 hours, 3 minutes), PG-13 rating for mature thematic elements including substance abuse/recovery, some sexual situations, language, and brief violence
Summary: Trevor (Haley Joel Osment) starts a chain reaction of goodness for a social studies project with a plan to change the world for the better. In this film, Trevor is a high school student whose mother, Arlene (Helen Hunt), struggles with alcoholism and whose father is abusive. He rises above unfortunate circumstances with the kindhearted idea to do a good deed, but instead of requesting payback, asking the receiver to “pay it forward” to at least three people – and on and on. While the movie has a bittersweet end, the message is uplifting and powerful.
Summary: Charlie is an unpopular high school freshman, a “wallflower,” who is befriended by two seniors, Patrick and Sam (Emma Watson). The movie is about their friendship and Charlie’s personal struggles with the recent suicide of his friend and his own mental illness. Throughout the film, Charlie has flashbacks of his aunt, who died in a car accident when he was 7. It’s eventually revealed that Charlie’s aunt molested him; a sexual encounter with Sam triggers Charlie’s repressed memories. Charlie has a mental breakdown.
113 minutes (1 hour, 54 minutes), R-rating for language and brief sexuality
Summary: Anne Hathaway plays Kym, a troubled young woman, who returns from rehab to her family home for her sister’s wedding. The film portrays how Kym’s addiction has placed strain on the family.
Other great resources for using clinical films as therapeutic interventions include the book Movies & Mental Illness: Using Films to Understand Psychopathy, 4th ed. (by Danny Wedding and Ryan M. Niemiec) and the site Teach With Movies.
(Updated 11/28/23) If you’re a counselor or therapist, you’re probably familiar with Therapist Aid, one of the most well-known sites for providing no-cost therapy worksheets. But Therapist Aid isn’t the only resource for free clinical tools! This is a list of over 200 sites with free therapy worksheets and handouts.
See below for links to websites with free therapy worksheets and handouts for clinical use and self-help.
Click here for therapy worksheets, handouts, and guides posted on this site. Access additional free printables by joining Mind Remake Project’s Facebook group, Resources for Mental Health Counselors & Social Workers. 🆕
Sites with Free Therapy Worksheets & Handouts
Therapy Worksheets for Mental Health
91 Free Counseling Handouts | Handouts on self-esteem, emotions, recovery, stress, and more (Source: Kevin Everett FitzMaurice)
A Good Way to Think: Resources | Therapy worksheets and handouts on happiness, well-being, values, etc. (Source: A Good Way to Think by David)
Articles by Dr. Paul David | Clinical handouts on depression, relationships, substance use disorders, family issues, etc. (Source: Dr. Paul David, PhD)
Black Dog Institute: Resources & Support | Downloadable fact sheets, handouts, mood trackers, and more on a variety of mental health topics (Source: Black Dog Institute Australia)
Bryan Konik: Free Therapy Worksheets | A collection of therapy worksheets on stress management, anxiety, relationships, goal setting, and trauma (Source: Bryan Konik, Therapist & Social Worker)
Cairn Center: Resources | A modest collection of printable assessments, handouts, and worksheets on DBT, anxiety, depression, etc. (Source: Cairn Center)
Coping.us | Printable tools for coping (Source: James J. Messina, PhD & Constance Messina, PhD)
Cornell Health: Fact Sheet Library | A variety of handouts and tracking sheet on various health topics; only a few relate to mental health and addiction (Source: Cornell University)
Counseling Library Handouts | A collection of handouts on depression, trauma, personality, and more (Source: Morning Light Counseling, Carrie M. Wrigley, LCSW)
Downloads | A small collection of therapy worksheets/workbooks on boundaries, anger, anxiety/mindfulness, relationships, and more (Source: Christina Bell, Registered Psychologist)
DOWNLOADS from Get Self Help | Free therapy worksheets and handouts on a variety of topics (Source: Getselfhelp.co.uk)
EchoHawk Counseling: Materials and Resources | Articles, worksheets, and handouts on a variety of topics, including boundaries, emotions, grief, stress, trauma, etc. (Source: Lance Echo-Hawk)
Faith Harper: Worksheets and Printables | A small collection of therapy worksheets and handouts, including a gratitude journal (Source: Faith G. Harper, PhD, LPC-S, ACS, ACN)
Free Social Work Tools and Resources | Worksheets, workbooks, assessments, and other resources for adults and children (Source: SocialWorkersToolbox.com)
Self-Help Library | Multiple handouts on topics including communication, relationships, anxiety, ADHD, anger, depression, and more (Source: Present Centered Therapy)
Self-Help Toolkits | Articles and handouts on worry, depression, assertiveness, etc. (Source: Dr. Danny Gagnon, PhD, Montreal Psychologist)
Therapy Worksheets | A resource blog with links to free therapy worksheets on various mental health topics (Source: Therapy Worksheets by Will Baum, LCSW)
Tim’s Resource Notebook | A small collection of handouts on various topics such as relationships, emotions, and values (Source: Tim’s Resource Notebook)
Therapy Worksheets for Substance Use Disorders & Addiction
Substance Abuse | 12-page PDF packet (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
Relaxation | 15-page packet on relaxation skills for anxiety (Source: Michigan Medicine)
Stress Management | 5-page packet on stress management (Source: Inner Health Studio)
Stress Management – Patient Handouts | A collection of handouts on stress management; some of the other sections, including “General Health and Wellness” and “Nutrition” have links to handouts as well (Source: UMASS Medical School Department of Psychiatry)
Printable Grief and Loss Resources | A fairly extensive collection of printable handouts on grief and loss (Source: Hamilton’s Funeral & After Life Services)
Anger Management | 13-page PDF packet (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
Free Tools | Handouts, worksheets, and workbooks including mindful coloring sheets (Source: The Wellness Society)
Handouts and Worksheets | 21-page PDF packet with handouts and worksheets on self-care topics (Source: Psychological First Aid for Schools Field Operations Guide)
Online CBT Resources | Worksheets and questionnaires from Andrew Grimmer, a counselling psychologist and accredited cognitive behavioural psychotherapist in the UK (Source: Online CBT Resources)
Oklahoma TF-CBT Therapy Resources | Printable trauma-focused handouts and assessments for therapists to use with children and adolescents (Source: Oklahoma TF-CBT Therapy Resources)
Prevention Dimensions: Lesson Plans | Downloadable PDF handouts for children from kindergarten to sixth grade (Source: Utah Education Network)
Printable Worksheets | Worksheets for children on physical activity, substance abuse, nutrition, and more (Source: BJC School Outreach and Youth Development)
Just for Teens: A Personal Plan for Managing Stress | 7-page PDF handout (Source: American Academy of Pediatrics from Reaching Teens: Strength-Based Communication Strategies to Build Resilience andSupport Healthy Adolescent Development)
Oklahoma TF-CBT Therapy Resources | Printable trauma-focused handouts and assessments for therapists to use with children and adolescents (Source: Oklahoma TF-CBT Therapy Resources)
Oregon State University: Learning Corner | Student worksheets on time management, wellness, organization skills, etc. (Source: Oregon State University Academic Success Center)
The Relaxation Room | Self-care and stress management handouts for college students (Source: Andrews University)
Resilience Toolkit | PDF handouts for college students on resiliency (Source: Winona State University)
Self-Help Resources | Links to articles for college students on a variety of topics (not in PDF form) (Source: Metropolitan Community College Counseling Services)
Step UP! Resource Library | Worksheets/handouts for students on prosocial behavior and bystander intervention (Source: Step UP!)
Your Life Your Voice: Tips and Tools | Links to articles and PDF printables on a variety of topics for teens and young adults (Source: Your Life Your Voice from Boys Town)
Therapy Worksheets for Marriage/Relationships & Family
Attitudes and Behaviour | 9-page PDF packet on criminal thinking (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
Motivation To Change | 16-page PDF packet on motivation to change criminal behavior (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
Peers & Relationships | 12-page PDF packet on how associates impact criminal behavior (Source: Carleton University, Criminal Justice Decision Making Laboratory & Ontario Ministry of Community Safety and Correctional Services)
(Updated 8/29/22) This is a list of free marriage and relationship assessment tools to use with couples in marriage and family counseling for assessing relationship satisfaction/expectations, attachment styles, communication, domestic violence/sex addiction, and more.
Marital Satisfaction Survey | A PDF relationship assessment scale to evaluate marital satisfaction; click on link listed in the “Interactive Section for Couples”
Interpersonal Communication Skills Inventory | A PDF self-assessment designed to provide insight into communication strengths and areas for development. Includes scoring instructions.
Learn Your Love Language | An online quiz for couples to determine primary love language(s). (You are required to enter your information to get quiz results.)
Nonverbal Immediacy Scale | Online interactive tool for assessing differences in the use of body language when communicating; printable version here
Danger Assessment Screening Tool | Clinicians can download a PDF version of this assessment, which helps predict the level of danger in an abusive relationship; this screening tool was developed to predict violence and homicide.
(Updated 8/21/22) This is a list of over 200 free printable workbooks, manuals, toolkits, and self-help guides for children, adolescents, and families. This post is divided into two sections: printable workbooks and resources for providers and printable workbooks and resources for families.
Disclaimer: Links are provided for informational and educational purposes. I recommend reviewing each resource before using for updated copyright protections that may have changed since it was posted here. When in doubt, contact the author(s).
The Adolescent Coping with Stress Course: An Eight-Session Curriculum Developed for the Prevention of Unipolar Depression in Adolescents with an Increased Future Risk | Source: Kaiser Permanente for Health Research (Find more information here)
The Adolescent Coping with Stress Course: A Fifteen-Session Class Curriculum Developed for the Prevention of Unipolar Depression in Adolescents with an Increased Future Risk | Source: Kaiser Permanente for Health Research (Find more information here)
Triad Girls’ Group Treatment Manual | Source: The Louis de la Parte Florida Mental Health Institute, University of South Florida, 201 pages (2003) (More information on the Triad Project here)
Printable Workbooks for Anger
Anger Management for Kids | Source: Behavioral Institute For Children and Adolescents, Dr. Sheldon Braaten, 23 pages
Growing Up Lesbian, Gay, Bisexual, or Transgender | Source: Department of Education and Skills and the Health Service Executive through the Social, Personal and Health Education Support Service in conjunction with GLEN (Gay and Lesbian Equality Network) and BeLonG To Youth Services & Professional Development Services for Teachers, 82 pages (Find more information here) 🏳️🌈
Anxiety Toolbox: Student Workbook | (Printable Workbook) Source: Based on the Anxiety Toolbox curriculum at Counseling Services of California Polytechnic State University, San Luis Obispo, with modifications by the Broene Counseling Center of Calvin College, 42 pages (2017)
COPE | Source: West Carolina University Counseling and Psychological Services
Youth Transition Workbook | (Printable Workbook) Source: Pennsylvania Youth Leadership Network, The Rhode Island Transition Council, & The Rhode Island Department of Health Youth Advisory Council, 68 pages (2017)
Please contact me if a link isn’t working or if you’d like to suggest a resource for free printable workbooks or tools for children, youth, and families!
Effective coping skills make it possible to survive life’s stressors, obstacles, and hardships. Without coping strategies, life would be unmanageable. Dr. Constance Scharff described coping mechanisms as “skills we… have that allow us to make sense of our negative experiences and integrate them into a healthy, sustainable perspective of the world.” Healthy coping strategies promote resilience when experiencing minor stressors, such as getting a poor performance review at work, or major ones, such as the loss of a loved one.
Like any skill, coping is important to practice on a regular basis in order to be effective. Do this by maintaining daily self-care (at a minimum: adequate rest, healthy meals, exercise, staying hydrated, and avoiding drugs/alcohol.)
As an expert on you (and how you adapt to stressful situations), you may already know what helps the most when life seems out-of-control. (I like reading paranormal romance/fantasy-type books!) Maybe you meditate or run or rap along to loud rap music or have snuggle time with the cats or binge watch your favorite show on Netflix. Having insight into/awareness of your coping strategies primes you for unforeseeable tragedies in life.
“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference.”
Virginia Satir, Therapist (June 26, 2019-September 10, 1988)
Healthy coping varies greatly from person to person; what matters is that your personal strategies work for you. For example, one person may find prayer helpful, but for someone who isn’t religious, prayer might be ineffective. Instead, they may swim laps at the gym when going through a difficult time. Another person may cope by crying and talking it out with a close friend.
Note: there are various mental health treatment approaches (i.e. DBT, trauma-focused CBT, etc.) that incorporate specialized, evidence-based coping techniques that are proven to work (by reducing symptoms and improving wellbeing) for certain disorders. The focus of this post is basic coping, not treatment interventions.
On the topic of coping skills, the research literature is vast (and beyond the scope of this post). While many factors influence coping (i.e. personality/temperament, stressors experienced, mental and physical health, etc.), evidence backs the following methods: problem-solving techniques, mindfulness/meditation, exercise, relaxation techniques, reframing, acceptance, humor, seeking support, and religion/spirituality. (Note that venting is not on the list!) Emotional intelligence may also play a role in the efficiency of coping skills.
A sport psychology study indicated that professional golfers who used positive self-talk, blocked negative thoughts, maintained focus, and remained in a relaxed state effectively coped with stress, keeping a positive mindset. Effective copers also sought advice as needed throughout the game. A 2015 study suggested that helping others, even strangers, helps mitigate the impact of stress.
Examples of coping skills include prayer, meditation, deep breathing, exercise, talking to a trusted person, journaling, cleaning, and creating art. However, the purpose of this post is to provide coping alternatives. Maybe meditation isn’t your thing or journaling leaves you feeling like crap. Coping is not one-size-fits-all. The best approach to coping is to find and try lots of different things!
The inspiration for this post came from Facebook. (Facebook is awesome for networking! I’m a member of several professional groups.) Lauren Mills sought ideas for unconventional strategies via Facebook… With permission, I’m sharing some of them here!
Unconventional Coping Strategies
Crack pistachio nuts
Fold warm towels
Smell your dog (Fun fact: dog paws smell like corn chips!) or watch them sleep
Peel dried glue off your hands
Break glass at the recycling center
Pop bubble wrap
Lie upside down
Watch slime or pimple popping videos on YouTube
Sort and build Lego’s
Write in cursive
Observe fish in an aquarium
Twirl/spin around
Solve math problems (by hand)
Use a voice-changing app (Snapchat works too) to repeat back your worry/critical thoughts in the voice of a silly character OR sing your worries/thoughts aloud to the tune of “Happy Birthday”
Listen to the radio in foreign languages
Chop vegetables
Go for a joy ride (Windows down!)
Watch YouTube videos of cute animals and/or giggling babies
Blow bubbles
Walk barefoot outside
Draw/paint on your skin
Play with (dry) rice
Do (secret) “random acts of kindness”
Play with warm (not hot) candle wax
Watch AMSR videos on YouTube
Shuffle cards
Recite family recipes
Find the nicest smelling flowers at a grocery store
Count things
Use an app to try different hairstyles and/or makeup
People-watch with a good friend and make up stories about everyone you see (Take it to the next level with voiceovers!)
Wash your face mindfully
Buy a karaoke machine and sing your heart out when you’re home alone
On Instagram, watch videos of a hydraulic press smash things, cake decorating, pottery/ceramics throwing, hand lettering, and/or woodwork
Click below for a PDF version of “Unconventional Coping Strategies.” This handout can be printed, copied, and shared without the author’s permission, providing it’s not used for monetary gain.
Regular self-evaluation is essential for mental health professionals. Use this daily assessment tool (downloadable PDF) to evaluate your ethical and self-care practices.
The 10th Step of Alcoholics Anonymous (AA) suggests taking daily self-inventory: “A continuous look at our assets and liabilities, and a real desire to learn and grow.” The founders of AA recommended that a person in recovery both “spot check” throughout the day in addition to taking a full self-inventory every evening, preferably a written one.
An honest self-evaluation can assess for resentment, anger, fear, jealousy, etc. According to the principles of AA, self-inventory promotes self-restraint and a sense of justice; it allows one to carefully examine their motives. Furthermore, it allows one to recognize unhealthy or ineffective speech/actions in order to visualize how they could have done better.
Similarly, for best practice, self-inventory or evaluation is essential for anyone who works in the mental health (MH) field. It doesn’t have to take place daily, or even weekly, but it’s a necessary measure for any active MH worker. If we don’t regularly examine our motives, professional interactions, and level of burnout, we could potentially cause harm to those we serve.
“As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation, self-care, and sleep.”
Autonomy (self-sufficiency), or fostering the right to control the direction of one’s life;
Nonmaleficence, or avoiding actions that cause harm;
Beneficence, or working for the good of the individual and society by promoting mental health and well-being;
Justice (remaining just and impartial), or treating individuals equitably and fostering fairness and equality;
Fidelity (integrity), or honoring commitments and keeping promises, including fulfilling one’s responsibilities of trust in professional relationships; and
Veracity (genuineness), or dealing truthfully with individuals with whom counselors come into professional contact
The following is a format for MH professionals to evaluate both ethical and self-care practices. It’s meant to be used as a daily assessment tool.
Daily Self-Inventory for Mental Health Professionals
1. Did I cause harm (physical or emotional) today, intentionally or unintentionally, to self or others?
❒ Yes ❒ No
2. If so, how, and what can I do to make amends and prevent reoccurrence?
3. Have I treated everyone I’ve come across with dignity and respect?
❒ Yes ❒ No
4. If no, how did I mistreat others? What were my underlying thoughts/feelings/beliefs? How can I act differently in the future?
5. Have I imposed my personal values on a client (or clients) today?
❒ Yes ❒ No
6. If so, which values, and what steps can I take to prevent this? (Note: professional counselors are to respect diversity and seek training when at risk of imposing personal values, especially when they’re inconsistent with the client’s goals.)
7. Currently, what are my personal biases and how can I overcome (or manage) them?
8. Have I done anything today that has not been in effort to foster client welfare (i.e. self-disclosure for self-fulfilling reasons)?
❒ Yes ❒ No
9. If so, what were my motives and how can I improve on this?
10. On a scale from 1-10 (1 being the least and 10 the greatest), how genuine have I been with both colleagues and clients?
11. On a scale from 1-10, how transparent have I been with both colleagues and clients?
12. What specific, evidence-based counseling skills, tools, and techniques did I use today? Am I certain there is empirical evidence to support my practice? (If no, how will I remedy this?)
13. Have I practiced outside the boundaries of my professional competence (based on education, training, supervision, and experience) today?
❒ Yes ❒ No
14. What have I done today to advance my knowledge of the counseling profession, including current issues, evidence-based practices, relevant research, etc.?
15. What have I done today to promote social justice?
16. Have I maintained professional boundaries with both colleagues and clients today?
❒ Yes ❒ No
17. Did I protect client confidentially to my best ability today?
❒ Yes ❒ No
18. To my best knowledge, am I adhering to my professional (and agency’s, if applicable) code of ethics?
❒ Yes ❒ No
19. On a scale from 1-10, what is my level of “burnout”?
20. What have I done for self-care today?
Self-Care Activities I’ve Engaged In:
❒ Exercise
❒Healthy snacks/meals
❒ Meditation
❒ Adequate rest
❒ Adequate water intake
❒ Regular breaks throughout the workday
❒ Positive self-talk
❒ Consultation
❒ Therapy
❒ Other:
❒ Other:
❒ Other:
Areas for Improvement:
Areas in Which I Excel:
Download a PDF version (free) of the self-evaluation below. This assessment can be printed, copied, and shared without the author’s permission, providing it’s not used for monetary gain. Please modify as needed.
Munn wrote this book because, as a nonbeliever, he felt the 12 steps of AA didn’t fully translate into a workable program for atheists or agnostics. This inspired him to develop the Practical 12 Steps.
I stumbled upon Staying Sober Without God while searching for secular 12-step literature for a client who identifies as atheist. Jeffrey Munn, the book’s author, is in recovery and also happens to be a licensed mental health practitioner.
Munn wrote the book because as a nonbeliever he felt the 12 steps of AA didn’t fully translate into a workable program for atheists or agnostics. (For example, the traditional version of Step 3 directs the addict to turn his/her will and life over to the care of God as they understand him. If you don’t believe in God, how can you put your life into the care of him? Munn notes that there’s no feasible replacement for a benevolent, all-knowing deity.)
The whole “God thing” frequently turns nonbelievers off from AA/NA. They’re told (by well-meaning believers) to find their own, unique higher power, such as nature or the fellowship itself. (The subtle undertone is that the nonbeliever will eventually come around to accept God as the true higher power.)
In Staying Sober Without God Munn asserts, “There is no one thing that is an adequate replacement for the concept of God.” He adds that you can’t just replace the word “God” with “love” or “wisdom.” It doesn’t make sense. So he developed the Practical 12 Steps and wrote a guide for working them.
The Practical 12 Steps for staying sober are as follows:
Admitted we were caught in a self-destructive
cycle and currently lacked the tools to stop it
Trusted that a healthy lifestyle was attainable
through social support and consistent self-improvement
Committed to a lifestyle of recovery, focusing
only on what we could control
Made a comprehensive list of our resentments,
fears, and harmful actions
Shared our lists with a trustworthy person
Made a list of our unhealthy character traits
Began cultivating healthy character traits
through consistent positive behavior
Determined that the best way to make amends to
those we had harmed
Made direct amends to such people wherever
possible, except when to do so would cause harm
Practiced daily self-reflection and continued
making amends whenever necessary
We started meditating
Sought to retain our newfound recovery lifestyle
by teaching it to those willing to learn and by surrounding ourselves with
healthy people
The Practical 12 Steps in no way undermine the traditional
steps or the spirit of Alcoholics Anonymous. Instead, they’re supplemental;
they provide a clearer picture of the steps for the nonbeliever.
Before delving into the steps in Staying Sober Without God, Munn discusses the nature of addiction, recovery, and the role of mental illness (which is mostly left untouched in traditional literature). He addresses the importance of seeking treatment (therapy, medication, etc.) for mental disorders while stressing that a 12-step program (secular or otherwise) is not a substitute for professional help. In following chapters, Munn breaks each step down and provides guidelines for working it.
The last few chapters of the book provide information on
relapse and what the steps don’t
address. Munn notes that sustainable recovery requires more than just working
the steps, attending AA meetings, and taking a sponsor’s advice. For a
balanced, substance-free lifestyle, one must also take care of their physical
health, practice effective communication, and engage in meaningful leisure
activities. Munn briefly discusses these components in the book’s final chapter,
“What the Steps Miss.”
Staying Sober Without God is well-written and easy to read. The author presents information that’s original and in line with current models of addiction treatment, such as behavioral therapy (an evidence-based approach for substance use disorder). Working the Practical 12 Steps parallels behavioral treatments; the steps serve to modify or discontinue unhealthy behaviors (while replacing them with healthy habits). Furthermore, a 12-step network provides support and meaningful human connection (also crucial for recovery).
In my opinion, the traditional 12 Steps reek of the moral model, which viewed addiction as a moral failure or sin. Rooted in religion, this outdated (and false) model asserted that the addict was of weak character and lacked willpower. The moral model has since been replaced with the disease concept, which characterizes addiction as a brain disorder with biological, genetic, and environmental influences.
The Practical 12 Steps are a better fit for what we know about addiction today; Munn focuses on unhealthy behaviors instead of “character defects.” For example, in Step 7, the addict implements healthy habits while addressing unhealthy characteristics. No one has to pray to a supernatural being to ask for shortcomings to be removed.
The Practical 12 Steps exude empowerment; in contrast, the
traditional steps convey helplessness. (The resulting implication? The only way
to recover is to have faith that God will heal you.) The practical version of
the steps instills hope and inspires the addict to change. Furthermore, the
practical steps are more concrete and less vague when compared to the
traditional steps. (This makes them easier to work!)
In sum, Munn’s concept of the steps helped me to better understand the 12-step model of recovery; the traditional steps are difficult to conceptualize for a nonbeliever, but Munn found a way to extract the meaning of each step (without altering overall purpose or spirit). I consider the practical steps a modern adaptation of the traditional version.
I recommend reading Staying Sober Without God if you have a substance use disorder (regardless of your religious beliefs) or if you’re a professional/peer specialist who works with individuals with substance use disorders. Munn’s ideas will give you a fresh perspective on 12-step recovery.
For working the practical steps, download the companion workbook here:
Note: The workbook is meant to be used in conjunction with Munn’s book. I initially created it for the previously mentioned client as a format for working the practical steps. The workbook is for personal/clinical use only.
