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Trigger Warning
Therapeutic writing and other self help activities can be triggering for some individuals, especially when recounting or writing about difficult or traumatic experiences. If you have a history of experiencing emotional triggers, it may be best to practice grounding techniques beforehand. You may also want to discuss your triggers and grounding techniques with your therapist before engaging in self-help activities, to ensure you feel supported and prepared.
If you're interested in learning more about triggers, here are some educational resources.
What is a trigger? (Short form)
Exposure Hierarchy (for anxiety and fear)
Overcoming Triggers (Long form) (not sure if this is the best because its more long term)
Grounding Exercises
Grounding exercises are techniques that help people to connect to the present moment and work through distressing thoughts, emotions, or memories in moments of anxiety, panic, or trauma-related stress.
Articles
Healthline: 30 Grounding Techniques to Quiet Distressing Thoughts
Video and online programs
What is a trigger? (Short form)
These videos are by Emma McAdam LMFT
Emma McAdam is a licensed marriage and family therapist in the state of Utah and has spent the last few developing low barrier self help programs to help people struggling with mental health problems.
Want more from Emma? Access to free resources from her can be found (including free grounding skills) here
Psychoeducational Journaling worksheets
CBT is an evidence-based method of therapy involving the recognition and challenging of damaging or unhelpful thoughts, thought patterns or behaviors. These worksheets can be used in order to help people use and/or practice CBT.
Therapeutic Writing
Created by Shannon Gomez And Beth Griffith, Shannon Gomez has a Master’s in Chinese Medicine and Acupuncture and has been practicing for 10 years. Beth Griffith is a Neuro Linguistic Programming (NLP) expert and Professional Mindset Coach. Their diverse backgrounds combine for an unconventional program utilizing casual language and writing exercises to help people help themselves. The free program linked below is a workbook that includes gratitude, goal setting, cognitive restructuring, weekly planning and suggestions to help fight a funk among other things. The workbook is best used when printed out or used with a tablet and stylus.
Self compassion booklet (from Dr. Colombo)
Created by Dr. Barbra Colombo these self compassion exercises can be used to improve wellbeing by developing skills in caring for oneself as well as being kind and understanding to oneself. Dr. Colombo has worked as a clinician and professor in both Milan, Italy and Vermont, has served on the IRB chair of Champlain College and has received a certification in Clinical research from Harvard.
Video on gratitude and loneliness/dissatisfaction
This video is from the Kurzgesagt (In a Nutshell) Youtube channel, Kurzgeagt (in a nutshell) is a German based animation and design studio that seeks to convey complex science topics in a fresh and engaging way that promotes optimism. Kurzgesagt videos are informed by research of primary sources and research papers as well as the consultation of experts. The team at Kurzgesagt releases source sheets for some of their videos which includes their sources however this video does not have a source sheet.
Overcoming the Avoidance Cycle
The avoidance cycle is a self-perpetuating cycle which begins with encountering a situation which triggers anxiety. In response, the person avoids the situation, which can bring temporary relief. However, the avoidance and relief reinforces the belief that the situation is dangerous or unmanageable, making it more likely the person will continue to avoid it in the future. Over time, this can increase anxiety and reinforce the need for avoidance. As a result, the person can experience higher levels of anxiety when encountering the situation.