Dialectical Behavior Therapy (DBT) was designed for people who feel things intensely and don’t have great models for coping with those feelings. If that’s you, you’re not alone—and you don’t have to reinvent the wheel. There are excellent DBT resources out there, and many of them are free. The challenge is just knowing where to look.
The skills in DBT are learnable. They take practice. They take repetition. But they’re doable. And they work.
Let’s get into it.
20 Free DBT Resources
Disclaimer: The resources listed in this post are created and owned by their respective authors and organizations. I did not create these materials, and this post is not affiliated with or sponsored by any of the sites or creators referenced. Please use these materials responsibly and respect all copyright and licensing terms. When in doubt, refer back to the original source for use guidelines and attribution requirements.
DBT Self Help | Self-serve resources for the DBT community Dialectical Behavioral Therapy (DBT) is an evidence-based psychotherapy that combines Cognitive Behavioral Therapy with Zen Buddhism. Created by Marsha Linehan, it was originally used to treat Borderline Personality Disorder (BPD). Now it is used to treat many different emotional dysregulation and impulse control disorders and symptoms.
Free Resources | Online DBT Skills Free videos and downloads to help you learn or strengthen your Dialectical Behavior Therapy (DBT) skills knowledge and support your mental health.
6-Module DBT Course | An educational course designed for professionals to learn the basic principles for the diagnosis and treatment of borderline personality disorder. There are six 20-minute modules.
DBT skills take practice, patience, and repetition—but they’re learnable. The resources here are a starting point, not a finish line. Take what’s useful, leave what isn’t, and keep going. Building emotional regulation is a process, and you’re doing the work just by showing up.
Resilience isn’t about avoiding hardship—it’s about growing through it. Whether you’re navigating personal loss, chronic stress, or just trying to stay afloat in a chaotic world, developing emotional resilience can make all the difference. To support your journey, I’ve compiled a list of free resilience workbooks for teens and adults—resources designed to help you build mental strength, emotional flexibility, and healthier coping skills. These guides are ideal for individuals, therapists, educators, or anyone looking to cultivate a stronger sense of inner calm and grit.
“Life doesn’t get easier or more forgiving, we get stronger and more resilient.”
–Steve Maraboli
Please note: These are external resources and are not affiliated with my site. Be sure to review each for suitability, and as always, follow all copyright guidelines when using or sharing materials.
Hard knocks, misfortune and adversity are things all humans have in common. We all are asked to cope with difficult times at some point in our life. Resilience is defined as the ability to adapt well in the face of adversity, trauma, loss or significant stress, bounce back from it and learn from it.
This resource is an initiative of Glasgow CHP South Sector Youth Health Improvement team developed in partnership with The South Strategic Youth Health and Wellbeing Group. This Emotional Resilience Toolkit provides practical guidance in promoting the resilience of young people as part of an integrated health and wellbeing programme. The resource is designed to be used by workers and volunteers working with young people aged 10 and over.
This workbook provides a practical and entirely educational approach to improve personal resilience. The material is organized as a series of resilience exercises that support World Health Organization recommendations for suicide prevention. The exercises and the learning methods develop problem solving abilities and bring awareness to the importance of social support by applying positive coping skills to create less stressful outcomes to real life challenges. The materials can be used with all audiences to include organizations, educational settings, and families.
The Resiliency Toolkit is a comprehensive, evidence-informed workbook featuring 73 tools and worksheets designed to help people develop the emotional, mental, and behavioural skills needed to overcome life’s challenges. Created by Angela M. Doel, MS, this resource blends therapeutic techniques from CBT, ACT, solution-focused therapy, and positive psychology to support individuals in becoming more resilient, hopeful, and emotionally well.
The simplest way to define resilience is the ability to “bounce back” from life’s difficulties – to adapt well in the face of adversity or significant sources of stress, such as family and relationship issues, major health problems or financial hardships.
“Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.”
– Jeffrey Gitomer
Supplementary Materials
Disclaimer: The following supplementary materials are intended to be used exclusivelyin conjunction with 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.
For highly-rated resilience guides and workbooks that can be purchased on Amazon, see below:
4.7 stars on Amazon, 1,961 reviews
Publisher’s description on Amazon: NEW YORK TIMES BESTSELLER A masterpiece of warrior wisdom: how to be resilient, how to overcome obstacles not by “positive thinking” or self-esteem, but by positive action. The best-selling author, Navy SEAL, and humanitarian Eric Greitens offers a self-help book unlike any other. “Eric Greitens provides a brilliant and brave course of action to help navigate life’s roughest waters.”—Admiral Mike Mullen, seventeenth chairman of the Joint Chiefs of Staff In 2012, Eric Greitens unexpectedly heard from a former SEAL comrade, a brother-in-arms he hadn’t seen in a decade. Zach Walker had been one of the toughest of the tough. But ever since he returned home from war to his young family in a small logging town, he’d been struggling. Without a sense of purpose, plagued by PTSD, and masking his pain with heavy drinking, he needed help. Zach and Eric started writing and talking nearly every day, as Eric set down his thoughts on what it takes to build resilience in our lives. Eric’s letters — drawing on both his own experience and wisdom from ancient and modern thinkers — are now gathered and edited into this timeless guidebook. Greitens shows how we can build purpose, confront pain, practice compassion, develop a vocation, find a mentor, create happiness, and much more. Resilience is an inspiring meditation for the warrior in each of us. “This book is a gift not only to Greitens’s comrades-in-arms, but to readers everywhere.”—Publishers Weekly, starred review
4.6 stars on Amazon, 1,415 reviews
Publisher’s description on Amazon: These days it’s hard to count on the world outside. So it’s vital to grow strengths inside like grit, gratitude, and compassion—the key to resilience, and to lasting well-being in a changing world. True resilience is much more than enduring terrible conditions. We need resilience every day to raise a family, work at a job, cope with stress, deal with health problems, navigate issues with others, heal from old pain, and simply keep on going. With his trademark blend of neuroscience, mindfulness, and positive psychology, New York Times bestselling author Dr. Rick Hanson shows you how to develop twelve vital inner strengths hardwired into your own nervous system. Then no matter what life throws at you, you’ll be able to feel less stressed, pursue opportunities with confidence, and stay calm and centered in the face of adversity. This practical guide is full of concrete suggestions, experiential practices, personal examples, and insights into the brain. It includes effective ways to interact with others and to repair and deepen important relationships. Warm, encouraging, and down-to-earth, Dr. Hanson’s step-by-step approach is grounded in the science of positive neuroplasticity. He explains how to overcome the brain’s negativity bias, release painful thoughts and feelings, and replace them with self-compassion, self-worth, joy, and inner peace.
4.5 stars, 2,074 reviews
Publisher’s description on Amazon: In Do Hard Things, Steve Magness beautifully and persuasively reimagines our understanding of toughness. This is a must-read for parents and coaches and anyone else looking to prepare for life’s biggest challenges.”—Malcolm Gladwell, author of Outliers and Talking to Strangers and host of the Revisionist History podcast. From beloved performance expert, executive coach, and coauthor of Peak Performance Steve Magness comes a radical rethinking of how we perceive toughness and what it means to achieve our high ambitions in the face of hard things. Toughness has long been held as the key to overcoming a challenge and achieving greatness, whether it is on the sports field, at a boardroom, or at the dining room table. Yet, the prevailing model has promoted a mentality based on fear, false bravado, and hiding any sign of weakness. In other words, the old model of toughness has failed us. Steve Magness, a performance scientist who coaches Olympic athletes, rebuilds our broken model of resilience with one grounded in the latest science and psychology. InDo Hard Things, Magness teaches us how we can work with our body – how experiencing discomfort, leaning in, paying attention, and creating space to take thoughtful action can be the true indications of cultivating inner strength. He offers four core pillars to cultivate such resilience:
Pillar 1: Ditch the Façade, Embrace Reality
Pillar 2: Listen to Your Body
Pillar 3: Respond, Instead of React
Pillar 4: Transcend Discomfort
Smart and wise all at once, Magness flips the script on what it means to be resilient. Drawing from mindfulness, military case studies, sports psychology, neuroscience, psychology, and philosophy, he provides a roadmap for navigating life’s challenges and achieving high performance that makes us happier, more successful, and, ultimately, better people.
Additional Therapist-Recommended Resources for Resilience
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.
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.
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.
Loss Within the Walls: Coping with Grief While Incarcerated is a free grief booklet created especially for inmates who are struggling with grief and loss.
“Grief is like the ocean; it comes on waves ebbing and flowing. Sometimes the water is calm, and sometimes it is overwhelming. All we can do is learn to swim.”
— Vicki Harrison
Grief can be especially difficult in a correctional setting where access to support is limited, and emotions can feel heightened.
This free grief booklet aims to guide individuals who are incarcerated through understanding their grief, expressing their feelings, and finding healthy ways to cope in a correctional setting.
Please note that this free grief booklet is meant to be a two-fold booklet. To print two-fold, use the ‘booklet’ setting in Foxit PDF Editor when printing. Otherwise, print to scale (one page per sheet).
This free grief booklet may be reproduced and distributed for personal, therapeutic, and/or educational purposes. Please link to Mind Remake Project when sharing electronic copies.
For a full workbook on grief, created for anyone who is experiencing loss (also free to download), see Free Grief Workbook PDF – mind remake project. For quotes on grief, scroll to the bottom for a printable PDF.
Mind Remake Project’s comprehensive guide for free therapy worksheets, featuring a large collection of websites offering valuable resources at no cost.
Bookmark this page! Welcome to the updated edition of Mind Remake Project’s comprehensive guide for free therapy worksheets, featuring a large collection of websites offering valuable resources at no cost for both mental health professionals and consumers.
Explore a vast assortment of free therapy worksheets, download informative mental health factsheets, and delve into supplementary and bonus materials from reputable publishers like Guilford Press and Oxford Publishing. For a deeper understanding of clinical practices, access guidelines from trusted organizations such as SAMHSA and the American Psychiatric Association.
The previous version of this post, 200+ Sites with Free Therapy Worksheets, is still available for reference, but it has been archived, as many of the featured webpages no longer exist or the once free resources are now for a fee.
The majority of sites included in this guide were carefully selected based on the following criteria:
Ease of Use: Sites with minimal ads and intuitive navigation were prioritized.
Quantity: Sites offering a substantial volume of free resources were favored.
Quality: Sites providing high-quality and informative materials were chosen.
Accessibility: Sites that did not require registration or email sign-up to access free resources were preferred.
Before downloading any resource from the sites below, please read and adhere to the site or organization’s copyrights or limitations. For example, some of the materials may only be available for personal use.
I firmly believe that mental health resources should be accessible to everyone, regardless of financial constraints. However, if you are able to, please consider making a donation to the sites or organizations that generously provide free valuable materials (when applicable).
I am not benefiting financially or otherwise from the links in this post, and I am not affiliated with the companies or organizations whose links are included in this post. Also, I am not endorsing any products or services. I am simply sharing these links because I believe they may be useful to my readers; Mind Remake Project’s mission is to provide free mental health resources.
Sites with Free Therapy Worksheets
Here’s a list of sites with free therapy worksheets, guides, and other tools for mental health professionals and consumers:
ACT With Compassion ACT-based worksheets, handouts, exercises, and more for working with self-criticism and shame, as well as resources based on compassion-focused therapy, radically open DBT, and emotion-focused therapy.
Between Sessions Hundreds of free therapy worksheets and workbooks derived from evidence-based therapies, designed by experienced professionals.
Black Dog Institute | Resources Mental health resources and support tools for anxiety, depression, and more that are research-informed and recommended by professionals.
Brené Brown | Resources “A collection of tools that’ll take you deeper into our work—and help you make it your own.”
Change to Chill | Worksheets/Handouts Free therapy worksheets, coloring pages, audio files, mindfulness exercises, and more from Change to Chill, a free mental wellbeing resource site for teens and young adults.
DBT Self-Help | Diary Cards Free downloadable diary cards from DBT Self-Help, the largest free Dialectical Behavioral Therapy resource dedicated to making DBT accessible to all.
Eppler-Wolff Counseling Center | Handouts Worksheets and handouts to help students cope with the transition from high school to college and to have a better college experience overall.
Faith G. Harper | Worksheets & Printables A modest collection of worksheets and handouts on emotions/sensations, positive psychology, solution-focused problem-solving, and more.
Good Knowledge | Good Medicine Questionnaires, information leaflets, PowerPoints, and other handouts on personal development and mental health from Dr. James Hawkins.
GoYourOwnWay | Document Downloads Handouts and tools for Veterans on various topics such as addiction, fear, spirituality, and more.
HappierTHERAPY | Mental Health Worksheets Hundreds of free therapy worksheets with a unique feature: Every downloadable worksheet includes a how-to guide for clinical use. DISCLAIMER: A drawback to using HappierTHERAPY is that the majority of the worksheets contain typos and formatting errors. While this site doesn’t meet quality criteria for selection, the worksheets can be easily edited using a program like Foxit PDF Editor.
Health Vista | Health Education Resources Free workbooks, worksheets, and handouts on a wide range of health topics including mental health issues such as addiction, mood disorders, anxiety, trauma, and more.
Hoffman Institute Tools Downloadable tools to assist in discovering patterns, finding compassion and forgiveness, and creating a more empowered, fulfilled life.
Ineffable Living | Free Mental Health Worksheets-Printable PDF Library Hundreds of worksheets and journal prompts on topics such as codependency, trauma, abuse, self-love, relationships, and more. For a small fee, download all worksheet bundles and gain access to the “VIP Library.”
Inner Health Studio | Easy Relaxation Techniques Free relaxation scripts, audio and video downloads, mental health worksheets, and self-help techniques for coping with stress more effectively.
Journey to Recovery | Mental Health Worksheets 350+ therapy tools designed by a psychologist, including worksheets, journals, and lesson plans. While not entirely free, a subscription is only $10/month or $100/year.
Keeping Life Real Worksheet collections on various topics, many that were originally published by Between Sessions:
Living Life to the Full (LLTTF) | Resources A modest collection of handouts and worksheets from LLTTF; materials can be accessed through the courses. Books and additional resources can be purchased from the shop.
Mental Health Worksheets This site is similar to HappierTHERAPY in that it offers a large quantity of free worksheets, but of low quality. (HappierTHERAPY and Mental Health Worksheets are both PressPublish sites.)
Mindfulness Exercises Hundreds of free downloadable mindfulness scripts with video and/or audio guidance.
No Body’s Perfect | Worksheets Free therapy worksheets for use in the classroom or home environment, as well as worksheets for adult helpers working on their own body image and mental health.
Oklahoma TF-CBT Therapy Resources Printable trauma-focused handouts and assessments for therapists to use with children and adolescents.
Online CBT Resources Free therapy worksheets and questionnaires from Andrew Grimmer, a counselling psychologist and accredited cognitive behavioural psychotherapist in the UK.
PlantLoveGrow | Free Tools Free downloads and resources to assist parents, teachers, and health professionals.
PositivePsychology.com Free positive psychology worksheets, assessments, and more; browse blog posts to find and access the tools. Worksheet packets can also be purchased for $17.
PsychPoint | Mental Health Worksheets Handouts and free therapy worksheets designed by mental health professionals for clinical use. The standard worksheets can be downloaded for free after a 60-second waiting period (for each worksheet). Alternatively, a subscription is $99 for instant downloads and enables access to the full library. (Note: Only licensed clinicians in the United States can sign up.)
Telehealth Therapy Resources A collection of free therapy worksheets and resources for telehealth clinicians on anger, anxiety, goals, grief, trauma, and more.
U.S. Department of Veterans Affairs The VA offers a variety of different resources for Veterans, including free therapy worksheets, educational handouts, assessment tools, workbooks, manuals, and more. Several pages featuring free materials are linked to below:
Winona State University | Resilience Toolkit Reflections, exercises, videos, and other materials for developing the ability to bounce back in the face of stressful situations and inevitable setbacks.
Please note that the materials linked to below are intended for use with the book (for book purchasers). They are not standalone tools or substitutes for the book.
ACT Mindfully | Psychology Tools & Free Resources A variety of free therapy worksheets and other resources to use with Russ Harris’ self-help books: The Happiness Trap, The Confidence Gap, The Reality Slap, and ACT With Love, as well as his textbooks: ACT Made Simple, Getting Unstuck In ACT, and ACT Questions and Answers.
Guilford | Psychology, Psychiatry, & Social Work To access supplementary materials on Guilford’s site, click on any publication. Some publications offer practical tools for download, sample chapters, and/or companion websites with free materials.
New Harbinger Publications, Inc. To access the tools on this site, create a free account. (Please note that not all publications come with supplementary materials, especially the older publications.)
PESI Publishing PESI supplementary materials are available only for book purchasers in the worksheet download center. Codes or website addresses are frequently found on the back page of a publication or in the introductory chapter.
NHS Foundation Trust | Self-Help Leaflets These downloadable self-help leaflets are each between 25-40 pages, making them a more comprehensive resource than a typical factsheet. Topics include abuse, anger, sleeping problems, anxiety disorders, self-harm, and more.
Do you support Mind Remake Project’s mission to provide free mental health resources? If so, consider sharing a link to a free resource in a comment or email me directly to recommend a site.
Technology has become an essential part of our lives. We use smartphones and laptops on a daily basis to socialize, work, learn, and entertain ourselves. While technology may make our lives easier and more productive, it can also lead to “technostress,” a type of stress caused by technology.
Stress & Technology: Finding a Healthy Balance
This article will explore the causes and effects of technostress, and provide tips on how to manage it effectively and find a healthy balance with technology. It also includes two free printable handouts for healthy tech habits and stress management.
Internet usage in the United States has grown significantly over the years, with the number of users increasing from 294.53 million in 2019 to 313.6 million in 2022. Over 90% of Americans have access to the Internet today. By 2028, it is estimated that there will be over 340 million Internet users in the US.
Technology has had a profound impact on our lives in terms of communication, information access, education, work, shopping, and entertainment. When used appropriately, technology makes our lives easier. Our smartphones can help us track emails, manage our bank accounts, access the news, and complete a wide range of other tasks.
Technology has revolutionized the way we do things and has become an essential part of our day-to-day activities. However, as a result, many of us are also experiencing technology-related stress.
Technostress: A Modern-Day Epidemic
The term technostress was coined in the 1980s by Craig Brod, an American psychologist, author of Technostress: The Human Cost of the Computer Revolution. Brod originally defined technostress as a disease caused by the inability to cope with new technology.
With the advancement of technology and the invention of new devices, technostress has acquired a new meaning. It is now more broadly defined as any negative impact that the use of tech can have on a person. This can include stress caused by information overload, the constant feeling of needing to be connected, and the difficulty of keeping up with the latest technological advances.
A 2015 study found that Facebook users felt compelled to use the site frequently due to FOMO (fear of missing out) and to maintain their relationships. In 2017, research indicated that the overuse of cell phones led to technostress, with negative consequences for health, work, and personal wellbeing. And in 2019, researchers found that social media users continued to use social platforms despite experiencing technostress, exhibiting excessive and compulsive behaviors, the same way someone with an addiction continues to use despite negative consequences.
What’s more, the COVID-19 pandemic has normalized remote work, which has led to an increase in the use of tech devices at home. A 2022 research study indicated that during the enforced remote work period, the use of technology for both work and personal purposes resulted in technostress.
How to Tell If You’re Experiencing Technostress
Technostress can have a significant impact on a person’s physical, cognitive, and emotional health. While the severity of symptoms will vary from person to person, common signs include:
Technology-induced stress often coexits with other work-related problems, such as “workaholism” and burnout. It can also negatively impact work through decreased motivation and increased absenteeism. In its advanced stages, technostress can cause memory impairment.
Additionally, technostress can cause problems at home. In relationships, it can lead to conflict and disconnection because people with technostress may be irritable, withdrawn, and less likely to engage in social activities.
Technostress & the Importance of Balance
When is the last time you switched your cell phone to “off”? This “always on” culture and the overconsumption of digital media have led to problems such as Internet addiction and issues with work-life balance.
Think of the times when, instead of spending quality time with our loved ones or enjoying a well-deserved break, we’re glued to our phones, checking emails or scrolling mindlessly through our social media feeds. And with the shift to remote working, the line between work and life has blurred, giving our minds less time to rest.
Even kids and teens are significantly exposed to digital technology, which can lead to overstimulation and stress. This highlights the need for a healthy balance when using tech.
4 Strategies for Finding Balance in a Digital Age
To combat technology-induced stress and find a healthy balance, try these techniques:
1. Digital Detox
Being exposed to too much information can be stressful, especially if you’re using your devices the majority of the time. Taking a break from technology for a few days can help reduce stress and provide other benefits, such as improved sleep and mental health.
Here are a few tips to help you take a break:
Identify what you want to detox from: This could be certain devices, apps, websites, or activities. For example, you might want to reduce your use of social media or stop playing games on your phone.
Schedule a time away from screens: This could be for a few days, weeks, or even just a few hours each day. If you can’t be away from your devices for work, try to set aside specific times when you won’t use them, such as during lunchtime, after work, and before bed.
Turn off notifications: Notifications from your smartphone can distract you from your work, personal time, or sleep. Turning them off can help you focus on other tasks or get the rest you need.
Limit app usage: If you find yourself checking certain apps too often and want to break the habit, use your phone’s settings to limit your usage time.
Inform your family and friends: If you decide to do a digital detox, tell your family and friends beforehand so they know to contact you on your preferred channels.
2. Mindfulness & Relaxation Techniques
Many of us spend too much time scrolling mindlessly through our social media feeds, putting off other tasks for later. We do this for many reasons, including procrastination, FOMO, or lack of self-control.
Unfortunately, aimless scrolling can make us feel stressed and anxious, especially if we consume negative or distressing content. Additionally, scrolling for large amounts of time can lead to burnout. Instead, we can choose to be mindful of the media we consume. This means slowing down and being intentional about what we search for.
Young people who are affected by technostress can also utilize stress management techniques to improve their mood. If you have children and teens, ask them to practice these strategies on a regular basis to help center themselves.
For example, if they are suffering from information overload, they can try guided imagery, a type of meditation where they visualize a peaceful place to calm their minds. They may also benefit from using stress management handouts and worksheets, such as the ones below, to learn how to manage and reduce stress.
If you find yourself overusing your devices every day, causing you to neglect other tasks, consider developing your time management skills. Here are some tips:
Identify your time usage: Track how much time you spend on each activity, including work, house chores, hobbies, rest, and technology use. You may find that you’re spending too much time on your devices.
Set boundaries between work and personal life: This means defining your work hours and reserving time for personal tasks, such as social media use. Avoid checking work emails or messages outside of work hours unless absolutely necessary.
Eat the frog: Prioritize the “frog,” the most important or challenging task on your to-do list. Completing this task first will help you avoid procrastination and free up your energy for other tasks.
4. Healthy Tech Habits
Establishing healthy tech habits can help you avoid technostress. You and your family will benefit from these; it’s a good idea to practice them often.
Identify tech-free zones: Designate certain areas in your home as “tech-free” spaces, such as the dinner table, bedroom, and bathroom.
Set aside technology-free time: Schedule tech-free activities throughout the week, such as playing sports, visiting the park, or spending time with family. This will help you reduce stress and prevent burnout.
Avoid bringing your phone to bed: Using your smartphone before bed can disrupt your sleep. Choose relaxing activities leading up to bedtime instead, such as taking a bath, journaling, or drinking lavender tea.
The Rewards of a Balanced Life
When we use technology wisely, it can benefit us in many ways, such as improving communication, providing easy access to information, making shopping convenient, enabling collaborative learning, and creating opportunities for remote work.
Finding a healthy balance when using technology can improve our quality of life and help us avoid physical and mental health problems, such as technology-induced stress. Additionally, being in control of our tech usage can help us achieve work-life balance, giving us more time for family, hobbies, relaxation, and self-care.
The Bottom Line
In conclusion, technology is a powerful tool that can be used to enrich our lives and make them easier. However, it is important to use technology in a healthy and balanced way. The overconsumption of digital media can have negative consequences for our physical and mental health, as well as our relationships and work-life balance.
Finding a healthy balance with technology starts with being mindful of how we use our devices. By following the strategies in this article, we can develop a healthier relationship with technology and use it to enhance our lives, not detract from them. This way, we can enjoy the benefits of technology without letting it control us.
About the Author:
Michael is a licensed clinical social worker with a private therapy practice in Colorado Springs, Colorado. He specializes in helping children and teens with mental health concerns. He is passionate about providing effective and compassionate care. He is an advocate for mental health awareness, and is the founder of Mental Health Center Kids, a website that provides resources and support for parents, teachers, and mental health professionals who care for children and teens.
This is a list of examples of dialectics: two things that seem opposite – and are at the same time true. A therapy resource for clinicians or counseling students.
This is a resource list for mental health clinicians with 20 check-in ideas for therapy.
How do you start a counseling session? For example, my go-to check-ins for gauging where the client is are: “How has your day been?” and “How are you feeling ?”
Checking in helps to assess for mood and can create a focus for the session. Check-ins can also help to increase the client’s comfort level and create a safe space for sharing and healing.
We all need somewhere where we feel safe.
Emma Thompson
Check-In Ideas for Therapy Sessions
1) I’m glad you’re here! What brings you in? (For initial session)
2) Good to see you! How was the drive?
3) What are you hoping to get out of our session today?
4) What are your goals for today?
5) What would you like to focus on today?
6) Where would you like to start?
7) Would you like to start by reviewing the homework session?
8) Let’s begin with a short meditation. [Guide client through meditation or imagery exercise]
9) Last week we left off on [topic or themes from previous session]. Where do you want to pick up today?
10) How is your mind?
11) Where are you at today?
12) Rate your mood on a scale from 1-10.
13) What are some things you’re feeling good about?
14) What’s been going well this week?
15) What’s something positive that’s happened since we last met?
16) Anything new or exciting since we last met?
17) What’s new in your world?
18) What are some highs and lows you’ve experienced?
19) What’s been working for you and what have you found challenging?
