Full-page visual handouts for use in session. Where a sheet works both ways, you can print the filled reference version or a blank one to fill in during group; the rest print as a single handout.
Feelings Wheel
Start at the center and work outward to find more specific language for what you're feeling.
Circle of Control
Sort what's on your mind into what you can control, what you can influence, and what you can't, then focus effort on the center.
Wise Mind — Mindfulness Group Worksheet
Emotion Mind and Reasonable Mind overlap at Wise Mind. Print the reference to teach from, or the blank version for members to fill in with what each state looks like for them.
What you do
Observe — notice it without chasing or pushing it away.
Describe — put words to just the facts. “I notice a tight chest,” not “I’m falling apart.”
Participate — drop fully into what you’re doing, rather than watching yourself do it.
How you do it
Non-judgmentally — describe without good/bad, should/shouldn’t.
One-mindfully — one thing at a time, this moment only.
Effectively — do what works here, not what is fair or what you’d prefer were true.
My practice this week
One small practice, named specifically. When, where, how long.
A moment I want to bring Wise Mind to
5-4-3-2-1 Grounding
A sensory grounding exercise for anxiety or overwhelm. Work through each sense and write in your own answers.
Anger Thermometer
Rate the intensity, name what it looks like for you, and note one coping step at each level.
9–10Furious — losing control
7–8Angry — raised voice, tense body
5–6Frustrated — irritable, impatient
3–4Annoyed — noticeable but manageable
0–2Calm — at ease
Understanding & Setting Boundaries
A worksheet for group discussion.
A boundary is simply a limit you set on what you're okay with and what you're not. Boundaries can be about your body, your time, your feelings, your belongings, or your privacy. Having your boundaries respected, and learning to trust your own boundaries again, is a normal and important part of healing. There's no right or wrong answer on this page.
1.Types of Boundaries
Check any that feel true for you. You don't have to check all of them, or any of them.
Physical: who can touch me, hug me, or be in my personal space.
Emotional: what I share, and who I share it with.
Time: how much of my time I give to someone, and when I say no.
Belongings & money: what's mine, and who has access to it.
Digital: my phone, my accounts, my location, my privacy online.
2.A Boundary I Want to Practice This Week
It can be small. Small counts.
3.Putting It Into Words
Boundaries are easier to hold when you already know what you want to say. Try filling this in, then make it your own:
“I'm not able to _____________________ right now, but I can _____________________.”
Or in your own words:
4.What Gets in the Way
What makes it hard for you to set or hold a boundary? Guilt, fear, being unsure, something else? There's no wrong answer, this is just for you to notice.
5.One Thing to Remember
Finish this sentence in your own words:
“My boundaries matter because…”
You don't have to share more than you're comfortable with today. This page is yours to keep.
Putting Myself Back on the List
A worksheet on codependency, framed as a learned survival pattern rather than a personal flaw.
Putting someone else's needs, moods, or safety ahead of your own isn't a personal flaw. For a lot of people, staying tuned in to someone else was what kept them safe for a long time. This page is about noticing that pattern with some compassion, not judgment.
1.What This Can Look Like
Check any that feel true for you. You don't have to check all of them, or any of them.
Feeling responsible for someone else's emotions.
Difficulty saying no, even when I want to.
Feeling guilty when I focus on myself.
Measuring my own worth by how needed I am.
Staying very tuned in to someone else's mood.
2.Where It Might Come From
Was there a time this pattern helped keep you safer? You don't have to go into detail, just notice.
3.The Automatic List
List three things you do for others automatically, without being asked.
For each one: would you still do this if no one would be upset by you saying no?
4.One Need of Mine
What's one of your own needs that got put last this week? What's one small way to move it up the list?
5.One Thing to Remember
Finish this sentence in your own words:
“My needs matter too, especially…”
You don't have to share more than you're comfortable with today. This page is yours to keep.
Recognizing the Spectrum
The member worksheet for the abuse spectrum session. Reflective and private by design; members share only if they choose to.
This page touches on the full range of what abuse can look like. You don't have to write about anything you're not ready to. You can stop, skip a section, or step away at any point today.
1.Looking Back
Is there anything on the early part of today's scale that you recognize now, something that maybe didn't feel like a big deal at the time? You can write as much or as little as you want.
2.Looking Forward
Is there anything on the list you'd want yourself to notice sooner in the future? What would that noticing look like?
3.Where the Idea Comes From
A lot of us are taught that jealousy or possessiveness means someone loves us. Where do you think that idea comes from?
4.One Thing to Remember
Finish this sentence in your own words:
“Recognizing this now, even if it took time, means ___________________________________.”
You don't have to share more than you're comfortable with today. This page is yours to keep.
Starting Before You Feel Ready
The motivation worksheet. Pairs with the motivation session plan, and sets up the self-efficacy session the following week.
Most of us have been taught to wait until we feel motivated. For a lot of people it actually works the other way round: you start, and the wanting-to shows up somewhere in the middle. This page is about noticing that in your own life, and then picking one small thing to start.
1.A Time You Didn't Feel Like It
Something you did recently that you did not want to do, and you did anyway. It can be small.
What was it?
What happened to how you felt once you were a few minutes in?
2.One Thing I Want
Something you've been putting off, or hoping for. Yours, not somebody else's idea of what it should be.
3.The Smallest First Step
Not the whole thing. The very first piece, small enough that you could do it without much planning.
4.My Deadline
A goal without a date is a wish. Pick an actual day.
I will do this by:
5.Saying It Out Loud
Finish this in your own words:
“My first step is ______________________, and I'm doing it by ______________________.”
What might get in the way, and what would you do about it?
You don't have to share more than you're comfortable with today. This page is yours to keep.
Building on Follow-Through
The self-efficacy worksheet. Opens by checking on the commitment made in the motivation session.
Last week you named something important: motivation comes after you start, and a personal goal without a deadline is hard to finish. This week is about noticing something else, the proof you already have that you can follow through.
1.Find Your Evidence
Think of one moment, big or small, recent or years ago, where you followed through on something hard. It doesn't have to be dramatic.
What did you follow through on?
What made it hard?
2.Connect It to This Week
What is the goal and deadline you set last week?
How is the moment you just described proof that you can follow through on this goal too?
3.Your Statement
Finish this sentence in your own words:
“I know I can follow through because…”
You don't have to share more than you're comfortable with today. This page is yours to keep.
Mindful Grounding
A take-home handout. Pairs with the Finding Steady Ground session.
A simple skill you can use anytime. Mindful grounding can help you settle your body when you feel overwhelmed, slow down racing thoughts, come back into the present moment, and feel more steady and in control. You can use this skill anywhere: at home, at work, in the car, or before bed.
1.Notice Your Body
Start by connecting to something physical and steady. Try one:
Place both feet flat on the floor.
Press your hands together.
Feel the weight of your body in the chair.
Notice the temperature of your hands.
Let your body settle for a moment.
2.Take Three Intentional Breaths
These breaths don't need to be deep or perfect, just intentional.
Breath 1: Notice your feet on the ground.
Breath 2: Notice your shoulders dropping a little.
Breath 3: Notice the air moving in and out.
If your mind wanders, gently bring it back to the next breath.
3.Use Your Senses
Choose one object around you, a cup, a pen, a piece of fabric, anything. Spend 10 to 20 seconds noticing: what does it feel like? What is the texture? Is it warm or cool? What colors or shapes do you see? Let your attention rest on the object without judging or analyzing.
4.Check In With Yourself
What do I notice in my body now? Has anything shifted, even a little? There is no right or wrong answer.
When to Use This Skill
When you feel anxious or overwhelmed · during moments of stress · before sleep · after a difficult conversation · anytime you want to feel more steady and present.
Group Session Feedback
Anonymous, reusable across any group.
Your honest feedback helps me facilitate these groups better. This is completely anonymous, please don't write your name anywhere on this page. Circle the response that fits best, and feel free to skip any question you'd rather not answer.
How This Session Went
| Strongly
Disagree | Disagree | Neutral | Agree | Strongly
Agree |
|---|
| The facilitator explained things clearly. | | | | | |
| I felt comfortable participating today. | | | | | |
| The activities were useful to me personally. | | | | | |
| The facilitator listened well and respected what I shared. | | | | | |
| I feel like I got something out of today's session. | | | | | |
In Your Own Words
What worked well in today's session?
What could be improved, about the facilitator, the activities, or how the group was run?
Is there anything you wish had been handled differently?
Are there any topics you'd like covered in future sessions?
Anything else you'd like to share?
Thank you for taking the time to share this. It genuinely helps.
Values Checklist
Check or circle the words that feel most true to what matters to you right now; there's no target number.
FamilyHonestyHealthGrowth
ConnectionIndependenceSecurityAdventure
CreativityCompassionAchievementBalance
SpiritualityJusticeFreedomLoyalty
RespectCourageCuriosityService
StabilityHumorAuthenticityCommunity
LearningGratitudeResiliencePeace
RecognitionResponsibilityTrustWonder
