Mental self care library
Resources
Curated guides, worksheets, and journaling prompts for anxiety, boundaries, and life transitions. Free for clients and visitors in Texas and Washington.
Take them with you
Downloadable guides
Journaling Prompts
A printable page of prompts for anxiety, life transitions, and self-esteem.
Download PDFBoundary Setting Worksheet
A one page worksheet to notice, name, and practice your limits.
Download PDFPocket Grounding Guide
A small guide with breathing and sensory grounding for hard moments.
Download PDFPen to paper
Journaling prompts
There is no wrong way to answer these. Write one line or five pages. The point is the noticing.
For anxiety
Gentle prompts for the days your mind will not slow down.
- What is my worry trying to protect me from?
- What can I control today, and what can I set down?
- Where do I feel this anxiety in my body, and what might it need?
- What would I say to a friend who felt this way?
For life transitions
For seasons of change, chosen or not.
- What am I leaving behind, and what am I carrying forward?
- What has changed that I have not yet named out loud?
- Who am I becoming in this season?
- What small ritual could anchor me right now?
For self-esteem
Quiet reminders of who you already are.
- What did I do this week that I am quietly proud of?
- Whose voice is my inner critic using?
- What do I value about myself that no one can take away?
- When did I last feel fully like myself, and what was present?
In the moment
Mindfulness guides
The one minute pause
Put both feet on the floor. Let your shoulders drop. Take three slow breaths, counting each one. Notice one sound, one color, and one sensation. That is enough.
Grounding through the senses
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Try the guided version on our Calm Tools page.
A kinder inner voice
Place a hand over your heart. Tell yourself: this is a hard moment, and hard moments are part of being human. May I be gentle with myself right now.
Protecting your energy
Setting boundaries, gently
Notice the drain
Where do you leave interactions feeling resentful, tense, or depleted? That feeling is information.
Name the limit
Finish this sentence in writing: I am no longer available for...
Practice the words
Try: I am not able to take that on. Or: that does not work for me, but here is what does.
Expect the wobble
Guilt after setting a boundary is normal and usually fades. Discomfort is not a sign you did something wrong.
Keep reading
A short reading list
Books Natalie often points clients toward. Your local library in Texas or Washington likely has them all.
Set Boundaries, Find Peace by Nedra Glover Tawwab
A practical, warm guide to saying no without losing yourself.
The Body Keeps the Score by Bessel van der Kolk
How stress and trauma live in the body, and how healing happens.
Self-Compassion by Kristin Neff
The research and practice of treating yourself like someone you love.
Maybe You Should Talk to Someone by Lori Gottlieb
A therapist's honest, funny look at therapy from both chairs.
Burnout by Emily Nagoski and Amelia Nagoski
Why you feel exhausted even after rest, and how to complete the stress cycle.
Want support beyond self help?
These resources pair beautifully with therapy. A free 15 minute consultation is an easy place to start.
Schedule a Consultation