Worksheets and Plans

Download your free Holiday Wellness Plan workbook. Set boundaries, manage triggers, and create a season that supports your recovery—not threatens it.

What if the question isn't "what's wrong with me?" but "what happened to me?" Take the ACEs quiz to understand how childhood experiences shape us—and why that knowledge is power, not a life sentence.

If you've noticed that nothing feels as good as it used to—that you need more of your go-to coping mechanism just to feel okay—you're not imagining things. Your brain has literally rewired itself around the quick hits of relief.

That's not a character flaw. That's neuroscience.

The good news? Your brain can rewire again. But first, you need to understand where you're starting from.

A free guide to advocating for yourself in therapy. Includes questions to ask about your diagnosis, scripts for hard conversations, and red flags that treatment isn't working.

After years of substances or maladaptive behaviors running the show, you're left wondering: What actually matters to me? What do I stand for? Who am I becoming?

That's where core values come in.

Rebuilding relationships after recovery starts with boundaries. This worksheet will help you learn what support to ask for, what you don't need, and who deserves a front-row seat.

Move through shame and regret with this free worksheet. The 4 Rs—Responsibility, Remorse, Restoration, Renewal—give you a clear path to genuine self-forgiveness.

Ready to Practice Gratitude That Actually Works?

I created a free worksheet called The Both/And Gratitude Check-In to help you put this into practice. It's a two-page tool that lets you acknowledge what's hard AND notice what's good—without one canceling out the other.

You can't just remove a coping mechanism and white-knuckle your way through emotions. You need a replacement that actually works.

RAIN is a mindfulness-based practice that gives you a concrete plan for processing difficult feelings without reaching for your go-to escape. It's not about making emotions disappear. It's about handling discomfort without needing to run from it.

What if the question isn't "what's wrong with me?" but "what happened to me?" Take the ACEs quiz to understand how childhood experiences shape us—and why that knowledge is power, not a life sentence.

Download your free Holiday Wellness Plan workbook. Set boundaries, manage triggers, and create a season that supports your recovery—not threatens it.

Ready to Practice Gratitude That Actually Works?

I created a free worksheet called The Both/And Gratitude Check-In to help you put this into practice. It's a two-page tool that lets you acknowledge what's hard AND notice what's good—without one canceling out the other.

Rebuilding relationships after recovery starts with boundaries. This worksheet will help you learn what support to ask for, what you don't need, and who deserves a front-row seat.

After years of substances or maladaptive behaviors running the show, you're left wondering: What actually matters to me? What do I stand for? Who am I becoming?

That's where core values come in.

This toolkit is for you if:

• You've noticed you need more of something just to feel normal

• You feel anxious, irritable, or flat when you're not using your go-to behavior

• Things that used to bring you joy just... don't anymore

• You're ready to understand the pattern instead of just white-knuckling through it 

This isn't about perfection.

It's about information. Your brain has changed, and understanding how helps you heal it.

RAIN is a mindfulness-based practice that gives you a concrete plan for processing difficult feelings without reaching for your go-to escape. It's not about making emotions disappear. It's about handling discomfort without needing to run from it.

Your diagnosis should make sense to you. This free guide helps you prepare for appointments, describe your symptoms clearly, and ask the questions that lead to better treatment.