Recursos - resources_self_help

Explore Tool Categories

Select a category below or scroll to browse featured exercises. These resources do not replace professional care—contact us if you need additional support.

Mood TrackingDaily patterns MindfulnessPresence & calm Anxiety ReliefGrounding tools Sleep HealthRest routines Goal SettingMotivation Reflective JournalingInsight & growth

Mood Tracking Tools

Identify emotional patterns and triggers to inform healthier coping strategies.

Daily Mood Log

5-point rating + notes

Record your mood intensity and key influences each day. Over time, observe trends linked to sleep, food, social connection, or stress triggers.

Track patterns
Notice balance
Identify triggers
Adjust routines

Emotion Wheel

Expand emotional vocabulary

Use an emotion wheel to move beyond “good” or “bad,” naming nuanced feelings that support self-awareness and communication.

Build language
Express clearly
Increase insight
Strengthen empathy

Digital Mood Tracking Apps

Choose what fits

Smartphone platforms can visualize trends, correlate triggers, and integrate coping prompts. Use ethically and protect privacy.

MoodPanda: simple shared logs
Pacifica (Sanvello): CBT + relaxation
iMoodJournal: multi-factor tagging
MoodScope: card ranking gamified tracking
Happify: activity-based positive shifts

Privacy & Data Hygiene

Protect information

Limit personally identifying notes, review app permissions, back up offline if risk of device loss/confiscation.

Use device lock
Disable unnecessary sharing
Export & anonymize
Periodic data clean
Encrypted backups

Technology & Low-Tech Support

Blend digital tools with resilient analog methods for continuity during disruption.

Wearables & Smart Devices

Biofeedback insight

Heart rate variability (HRV), sleep staging, and step/activity trends inform stress load and recovery pacing.

HRV trend baselines
Sleep fragmentation alerts
Activity balance
Overtraining stress signals
Secure sync settings

Low-Tech / Paper Tools

Offline resilience

Index cards, printed trackers, color-coded symbols, and habit grids remain usable during power loss or evacuation.

Printable templates
Color mood codes
30-day mini grids
Completion boxes
Portable kit pouch

Community / Group Tracking

Shared accountability

Anonymous aggregate check-ins (color token boards, weekly circles) surface emerging stress & collective needs.

Colored mood markers
Weekly trend review
Peer validation
Early risk flags
Guide service referrals

Special Approaches for War Zones

Continuity & safety

Design tools for low bandwidth, rapid evacuation, and trauma-sensitive triggers.

Battery-sparing routines
Offline export PDFs
Discreet app icon/labels
Limit graphic prompts
Peer relay when offline

Additional Self-Help Modules

Deeper structure for long-term regulation and resilience building.

Values Clarification Map

Direction & meaning

Identify core life domains (health, relationships, learning) and list 1–2 weekly actions aligning behavior with values.

Purpose anchor
Action micro-steps
Weekly review
Motivation boost

Trigger Response Plan

Prepared coping

List top triggers, predicted body cues, and 3-step coping sequence (breath, grounding, supportive self-talk).

Early detection
Ready scripts
Crisis buffer
Faster recovery

Behavior Activation Grid

Anti-depression

Catalog meaningful, mastery, and pleasure activities; schedule daily micro-entries to prevent inertia loops.

Structured scheduling
Mood lift
Mastery build
Light-start design

Safety & Coping Card

Pocket reference

Front: grounding cues & emergency numbers; Back: top 3 supports, personal reasons for persistence, calming mantra.

Portable
Rapid help
Self-soothing
Motivation recall

Mindfulness Tools

Cultivate present-moment awareness and emotional regulation.

Body Scan Practice

Interoceptive awareness

Systematically shift attention from toes to head noticing tension, temperature, pressure without judgment to restore parasympathetic balance.

Nervous system downshift
Non‑judging observation
Breath pairing
5–12 min adaptable

Micro Grounding Cycle

30–60s reset

Mini loop: 3 slow breaths + name 1 color + feel 2 contact points + reorient statement (“I am here now”). Repeat between stressors.

Rapid deploy
Prevent overload
Under 1 minute
Stackable

Compassionate Noting

Emotion labeling

Notice feeling + brief validation phrase (“Anxiety is here—allow & breathe”). Reduces secondary shame loops.

Name & tame
Self-kindness
Less suppression
Portable script

Anxiety Relief Tools

Manage anxiety symptoms and build resilience to stress.

Progressive Muscle Release

Tension reset

Sequentially tense 5–7 muscle groups for ~5s then fully release; trains contrast awareness & reduces baseline tension.

Lowers arousal
Somatic focus
Aids sleep prep
6–10 min set

CO₂ Tolerance Ladder

Breath training

Practice extended exhale & short breath holds safely to improve tolerance to CO₂ spikes that mimic panic sensations.

Gradual steps
Panic resilience
Track progress
Stop if dizzy

Worry Scheduling Sheet

Contain rumination

Capture intrusive worries; defer analysis to a fixed 15‑min “worry window,” training attentional boundaries.

Interrupt loops
Structured capture
Time-limited
Action vs. noise sort

Sleep Health Tools

Enhance sleep quality and establish restorative routines.

Circadian Light Planner

Light timing

Morning natural light exposure + dim evening light resets rhythm; log timing to stabilize sleep latency.

Phase alignment
Track latency
Morning dose
Evening wind-down

Anchor Routine Builder

Predictable sequence

Design a 3–5 step pre‑sleep ritual (hydrate, stretch, journal, breathing) to cue brain for downshift.

Consistent order
Reduces anxiety
20–40 min window
Habit stacking

Nighttime Cognitive Offload

Racing thoughts aid

5‑minute “brain dump” list before bed prevents looping mental rehearsal, allowing smoother onset.

Externalize load
Cut rumination
Mental clarity
Faster sleep

Goal Setting Tools

Clarify objectives and enhance motivation for personal growth.

WOOP Framework

Wish Outcome Obstacles Plan

Contrast desired future with internal obstacles; form “If (obstacle) then (action)” to boost follow‑through.

Clear outcome
Obstacle surfacing
If‑Then links
Measurable shifts

Implementation Intentions Matrix

Context triggers

Grid mapping location/time cues to target behaviors builds automaticity (e.g., “After breakfast → 5‑min breathing”).

Cue grid
Strong associations
Habit automation
Tracking cells

Weekly Review Dashboard

Reflect & adjust

Assess progress pillars: Energy, Focus, Mood, Connection, Achievement; adapt next week’s plan.

Holistic scan
Adjust goals
Visual scoring
Iterative growth

Reflective Journaling Tools

Deepen self-awareness and track personal growth over time.

Cognitive Distortion Log

Thought accuracy

Columns: Situation | Automatic Thought | Distortion Type | Balanced Alternative | Outcome feeling rating.

Structured capture
Pattern spotting
Reframe practice
Progress evidence

Emotion Regulation Journal

Skills integration

Track trigger → emotion intensity (0–10) → skill used (breath, grounding, reframe, connect) → post rating.

Intensity mapping
Skill variety
Feedback loop
Reinforce gains

Resilience Timeline

Strength narrative

Plot past challenges & responses; highlight coping strengths & supports that can be reactivated now.

Past resource scan
Strength recall
Insight extraction
Future planning

Need Personalized Guidance?

If self-help tools are not enough or symptoms persist, connect with our professionals for tailored support and structured care plans.

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Self-Help & Wellness Tools