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TENT TALKS +TOOLKITS

Free Mental Health
Worksheets &
Self-Care Tools 

You don't have to wait for a therapy session to start feeling better. These free, evidence-based worksheets are designed to support your mental health between sessions — or simply as a starting point on your journey toward healing and wholeness.

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Whether you're looking for CBT tools for anxiety, mindfulness grounding techniques, or reflective journaling prompts, each resource has been thoughtfully created with your whole self in mind: your thoughts, emotions, body, and spirit.

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All worksheets are free to download,
print,and keep.

Free Self-Care Resources made for you — assessments, templates, and more.

Take what you need, whenever you need it.

  • Feeling overwhelmed by anxious thoughts? This CBT-based worry time worksheet helps you contain anxiety and reclaim your focus — one manageable step at a time. 

    Download

  • Challenge unhelpful thinking patterns with this evidence-based CBT thought record. Identify automatic thoughts, examine the evidence, and find a more balanced perspective. 

    Download

  • Feeling anxious, panicked, or disconnected? This simple mindfulness grounding technique uses your five senses to bring you back to the present moment — anywhere, anytime.

    Download

  • Track your emotional patterns week by week with this gentle monthly mood tracker. Noticing your patterns is the first step toward understanding what helps — and what depletes you.

    Download

  • Struggling with self-criticism or shame? This guided writing exercise, based on Dr Kristin Neff's self-compassion research, invites you to speak to yourself the way you would speak to someone you love.

    Download

  • Three evidence-based breathing techniques — Box Breathing, 4-7-8, and the Physiological Sigh — to calm your nervous system in minutes. Includes a personal practice log.

    Download

  • Explore how your beliefs, emotions, and relationships are connected with this unique reflection tool based on the Waverley Integrative Framework — a holistic, faith-informed approach to understanding yourself.

    Download

  • A simple, beautiful weekly gratitude journal to help you notice what is good — even in hard seasons. Research shows that a regular gratitude practice improves mood, sleep, and resilience.

    Download

  • Healthy boundaries protect your energy and your relationships. Use this practical checklist to reflect on emotional, relational, time, and digital boundaries — and identify where you'd like to grow.

    Download

  • When we live in alignment with our values, life feels more meaningful. This guided exercise helps you identify your core values and take small, practical steps toward living more authentically.

    Download

Ready to take the next step?

These tools are a starting point — but you don't have to work through them alone. At Therapytent, we offer holistic online and in-person counselling that integrates evidence-based psychology with faith and compassion.

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If something in these worksheets has brought something up for you, we'd love to walk alongside you.

Book a Free Consultation
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