Helpful Resources
Helpful Resources gathers digital workbooks, worksheets, and virtual workshops for everyday emotional wellness and self-understanding, especially if one-to-one therapy isn’t accessible right now. These materials are educational tools you can use at your own pace; they are not therapy, diagnosis, or treatment. For workshop policies and more support options, see the FAQ on our Workshops page or reach out through Contact.
Anxiety & Stress
When worry is loud and stress lives in the body, it can help to have a few tools within reach. This toolkit pairs our Making Peace with Worry CBT workbook with five visual handouts about control, the window of tolerance, cooling big feelings, coping skills, and where feelings show up in the body.
The Anxiety & Stress Toolkit includes 6 printables (1 workbook + 5 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 6 printables are $29.94. Together in this bundle they are $18.99, about 37% off.
WHAT'S IN THE BUNDLE
1. Making Peace with Worry: A CBT Workbook for Anxiety, Uncertainty, and the What Ifs (workbook, $9.99 on its own)
2. What I Can Control: A Circles of Control Handout (handout, $3.99 on its own)
3. Finding My Window: A Window of Tolerance Handout (handout, $3.99 on its own)
4. Let It Cool: A Cozy Guide to Regulating Big Feelings (handout, $3.99 on its own)
5. My Coping Menu: A Coping Skills Menu & Self-Care Wheel (handout, $3.99 on its own)
6. Where I Feel It: A Body Map of Emotions Handout (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (35 pages, A4, digital download) with a cover and contents page, followed by all 6 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Teens and adults who want simple, visual tools for understanding anxiety and stress, and therapists or counselors who want printable coping resources.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Little Me Moments is a gentle 2-page printable handout for noticing when you feel or act younger than your age under stress, coming back to now, and caring for the younger part of you with compassion.
Page 1: what age regression can look like, common signs and triggers, three simple steps (notice, come back to now, care for little me), and when to reach out for support.
Page 2: reflect on a recent moment, pack a “back-to-now lunchbox” of six go-to tools, and fill in a back-to-now script to read out loud.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Let It Cool: A Cozy Guide to Regulating Big Feelings is a cute 2-page printable handout with warm, hand-painted coffee sticker illustrations. Big feelings can show up piping hot, like a fresh cup of coffee. This handout walks through three simple steps: notice the steam, let it cool, then choose your sip, so you can give a feeling a moment before deciding what to do next.
WHAT’S INCLUDED
Page 1, Let It Cool:
Three coffee-themed steps: Notice the steam (name the feeling and where you feel the heat), Let it cool (pause and breathe), and Choose your sip (ask what you need and what matters, then choose a response).
“How hot is my cup?”: a 4-level temperature check (iced, warm, hot, scalding).
The cooling breath: a simple slow-breathing practice, like blowing across a hot drink.
A gentle reminder that feelings rise, peak and cool down, and that every feeling makes sense in some way.
Page 2, My Cool-Down Ticket:
A fill-in barista-style ticket for a recent moment when a feeling ran hot.
Circle your base feeling and temperature, note the “extra shots” that added heat and where you felt the steam.
Check off how you let it cool, write down your sip (what you chose to do), and rate the temperature after cooling.
Reflection prompts: what helps your cup cool down fastest, what you’d like to try next time, and what your feeling was telling you about what you need.
Delivery: Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Teens and adults who want a cozy, simple way to notice big feelings and pause before reacting, and anyone who loves a coffee aesthetic. A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not medical advice, a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In a crisis, call or text 988 (Suicide & Crisis Lifeline in the US), or call 911 in an emergency.
Created by Colorful Emotions LLC
Some feelings get so big that it can seem like there is no way to get through them. If you have turned to hurting yourself to cope with that kind of pain, you are not alone, you are not broken, and you deserve care and support.
Riding the Wave is a 23-page printable, DBT-informed workbook made to use alongside a therapist. It offers plain-language psychoeducation about self-harm urges and gentle, practical pages for noticing your urges early, learning your triggers and warning signs, building a safety plan, and practicing safer ways to ride out hard moments. It never asks you to describe what you do, and it contains no descriptions of self-harm. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand urges: Read plain-language pages on what self-harm is, the urge cycle, and how urges rise, peak, and pass.
Notice early: Rate your urge from 0 to 10 and learn your own triggers and warning signs.
Ride it out: Practice urge surfing, TIPP skills to cool down the body, and grounding and self-soothing.
Plan ahead: Fill in My Safety Plan with your steps, your people, and crisis lines, and keep it easy to find.
Be kind to yourself: Try compassionate self-talk, list your reasons and your people, and track your week.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Your Safety Comes First (crisis resources), Copyright Notice, and How to Use This Workbook
What Self-Harm Is
The Urge Cycle
Rating My Urge
Urge Surfing
Cool Down the Body: TIPP Skills
My Triggers and Warning Signs
My Urge Check-In
My Safety Plan
Grounding and Self-Soothing
Safer Ways to Cope
Riding Out a Hard Emotion
Speaking to Myself With Compassion
My Reasons and My People
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice self-harm urges or have used self-harm to cope, and who want a gentle, printable place to practice DBT-informed coping skills alongside a therapist. It is written for individuals, and a therapist or counselor may also choose to use it in session. This workbook is not designed for children or teens.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Fill in My Safety Plan early, then choose one page at a time. Stop if a page feels like too much, and bring your pages to your therapist.
IMPORTANT INFORMATION
This workbook is DBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, crisis care, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, and it does not promise any particular result. It is designed to be used alongside a therapist or licensed mental health professional. If urges feel stronger, if you have thoughts of suicide, or if you feel unable to keep yourself safe, please reach out for support right away. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Your pain is real. You deserve safer ways to carry it.
Mood
Getting out of bed feels heavy. The texts go unanswered. The things you used to enjoy feel flat, and a voice inside says nothing will help. Low mood can make everything harder, and if that sounds familiar, you are far from alone.
Finding the Light Again is a 23-page printable workbook that uses ideas from cognitive behavioral therapy (CBT) and behavioral activation. It offers plain-language psychoeducation about depression and low mood and gentle, practical pages for taking small, doable steps, noticing harsh thoughts, caring for your body, staying connected, and reconnecting with what matters to you. One page is enough on a hard day. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand low mood: Read plain-language pages on what depression is and how the depression cycle can keep us stuck.
Start small: Learn why action can come before motivation, and use the Tiny Steps Planner and Activity Menu to start where your energy is.
Notice your thoughts: Spot common thinking traps and use Catch, Check, Change to find a more balanced thought.
Care and connect: Try gentle basics for sleep, food, movement, and light, and low-effort ways to stay connected.
Plan for hard days: Fill in a wellness and support plan, practice self-compassion, check in on your mood, and track your week.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Understanding Depression
The Depression Cycle
Action Before Motivation
What Depression Tells Me
Caring for My Body
Staying Connected
My Mood Check-In
My Wellness and Support Plan
Tiny Steps Planner
My Activity Menu
Catch, Check, Change
Self-Compassion on Hard Days
Reconnecting With My Values
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults living with low mood or depression, or who feel stuck, flat, or unmotivated, and who want a gentle, printable place to practice CBT-informed small steps. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes, or less on low-energy days. Start with pages 05 to 07, then choose one page at a time, and skip anything that does not fit. Bring your pages to a therapist or doctor if you are working with one.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression, and it does not promise any particular result. Low mood can have many causes, including health conditions, so a doctor can help check for medical causes. If low mood lasts two weeks or more or affects your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Small steps still count. You do not have to do this alone.
When the days get shorter, does your energy dip, your sleep shift, or everyday things start to feel heavier? If so, you are far from alone, and you get to explore it at your own pace.
When the Days Get Shorter is a 23-page printable workbook that offers a calm, practical way to notice your own winter patterns. You will read about seasonal mood changes in plain language, check in on your mood and energy, and plan small practices for light, movement, routine, connection, and self-kindness. You do not have to do every page, and you do not have to feel motivated to begin.
WHAT THIS WORKBOOK HELPS YOU DO
Learn about seasonal mood changes: Read plain-language pages on common winter changes, the winter blues, seasonal affective disorder, and why winter can feel heavier.
Notice your patterns: Use a winter patterns page and a mood and energy check-in to see what shifts for you as the seasons change.
Plan small practices: Choose winter wellness practices, build a connection plan, and plan gentle, doable activities.
Be kind to yourself: Notice winter thoughts and find kind words for hard days.
Know when to reach out: Read about signs that it may help to talk with a doctor or licensed mental health professional, and keep track with a weekly winter tracker and reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Seasonal Mood Changes and Winter Changes at a Glance
The Winter Blues and Seasonal Affective Disorder (educational overview)
Why Winter Can Feel Heavier
Noticing My Winter Patterns
My Mood and Energy Check-In
Winter Wellness Practices
My Connection Plan
Gentle Activity Planning
Noticing Winter Thoughts
Kind Words for Hard Days
My Winter Values
When to Reach Out
Weekly Winter Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice that late fall and winter feel harder, and who want a gentle, structured way to reflect on their mood, energy, and routines through the darker months. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the tracker and check-in pages all season long.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression or seasonal affective disorder. Low mood, tiredness, and sleep changes can have many causes. If they last, return each year, or affect your daily life, please reach out to a doctor or licensed mental health professional. You deserve support, and you do not have to wait until things feel serious to ask for it. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Grief & Loss
Grief Waves is a cute 2-page printable handout about how grief often comes in waves, with a daily surf report check-in.
Page 1: what can stir up a wave, what a wave can feel like, and four steps to ride it (spot it, let the water move, grab a life ring, rest on the shore).
Page 2: today's wave height, what stirred the water, a swell forecast for hard dates, a six-slot surf kit, and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The Things They Left Behind is a cute 2-page printable handout for reflecting on keepsakes and memories after a loss.
Page 1: what can go in a memory box, ways people care for keepsakes, and gentle reminders that there's no deadline.
Page 2: four keepsake tags with the story behind each one, memories that aren't things, and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The Messy Map of Grief is a cute 2-page printable handout on the commonly described stages of grief, and why grief isn't a straight line.
Page 1: a scribbly map of five common stops (denial, anger, bargaining, depression, acceptance), detours, and good-to-knows about non-linear grief.
Page 2: trace your own map, check the stops you've visited, and reflect on where you are today and what you need.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Pregnancy and infant loss is a real loss, even when the world around you does not always treat it that way. This bundle brings together our pregnancy loss workbook and three gentle handouts so you have space to name what you lost, remember your baby, and notice how grief changes over time.
The Pregnancy & Infant Loss Bundle includes 4 printables (1 workbook + 3 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 4 printables are $21.96. Together in this bundle they are $13.99, about 36% off.
WHAT'S IN THE BUNDLE
1. Held in Love: A Gentle Workbook for Grieving a Miscarriage or Pregnancy Loss (workbook, $9.99 on its own)
2. My Grief Garden: A Pregnancy Loss Keepsake Worksheet (handout, $3.99 on its own)
3. The Invisible Loss Iceberg: A Pregnancy Loss Grief Handout (handout, $3.99 on its own)
4. Grief Ball in a Box: Pregnancy Loss Edition (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (31 pages, A4, digital download) with a cover and contents page, followed by all 4 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Anyone grieving a miscarriage, stillbirth, or pregnancy or infant loss, and partners or loved ones who want to understand. A therapist or counselor may also choose to use these pages in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
My Grief Playlist is a cute 2-page printable handout for matching songs to the feelings, memories and comforts of missing someone.
Page 1: Side A (feel it) and Side B (remember and comfort) song prompts, plus tips for listening with care.
Page 2: a 10-track list, songs you're not ready for yet, liner notes and reflection prompts. No song titles are included; every track is your own.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Still Here With You is a gentle 16-page printable grief workbook about staying connected to the person you love.
Includes: what continuing bonds are, about my person, memories I treasure, a letter to you, what I imagine you'd say, rituals of remembrance, my ritual plan, firsts and anniversaries, a hard-day plan, carrying you forward, my support circle, caring for me while I grieve, and a closing page.
Every page is optional. Go at your own pace and come back on birthdays, holidays and anniversaries.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This workbook is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Our full grief and loss collection in one download: every general grief printable plus our pregnancy and infant loss set. Three workbooks and ten handouts offer plain-language psychoeducation and reflection pages for many kinds of loss, so you can reach for the page that fits the day.
The Complete Grief Collection includes 13 printables (3 workbooks + 10 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 13 printables are $69.87. Together in this bundle they are $42.99, about 38% off.
WHAT'S IN THE BUNDLE
1. Still Here With You: A Grief Workbook for Staying Connected (workbook, $9.99 on its own)
2. Grieving Through the Holidays: A Workbook for Loss, Memory, and Comfort (workbook, $9.99 on its own)
3. Grief Waves: A Surf Report for the Days Grief Rolls In (handout, $3.99 on its own)
4. The Things They Left Behind: A Grief Keepsake Worksheet (handout, $3.99 on its own)
5. My Grief Playlist: A Music and Memory Grief Worksheet (handout, $3.99 on its own)
6. Holding Both: A Grief and Joy Worksheet (handout, $3.99 on its own)
7. The Messy Map of Grief: A Stages of Grief Handout (handout, $3.99 on its own)
8. The Ball and the Box: A Grief Over Time Handout (handout, $3.99 on its own)
9. Grief at the Holiday Table: A Holiday Grief Planning Worksheet (handout, $3.99 on its own)
10. Held in Love: A Gentle Workbook for Grieving a Miscarriage or Pregnancy Loss (workbook, $9.99 on its own)
11. My Grief Garden: A Pregnancy Loss Keepsake Worksheet (handout, $3.99 on its own)
12. The Invisible Loss Iceberg: A Pregnancy Loss Grief Handout (handout, $3.99 on its own)
13. Grief Ball in a Box: Pregnancy Loss Edition (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (84 pages, A4, digital download) with a cover and contents page, followed by all 13 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults moving through grief of any kind, including pregnancy and infant loss and holiday grief, and therapists, counselors, chaplains, and support group leaders who want a full set of grief printables for their own practice.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Holding Both is a cute 2-page printable handout about making room for grief and joy at the same time.
Page 1: the heavy mug and the warm mug, both/and examples, and four ways to hold both.
Page 2: fill-in mugs, five both/and sentences, and prompts about joy, guilt and self-kindness.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Grief does not follow a straight line, and it does not keep to a schedule. This bundle gathers every general grief printable in our shop, two workbooks and seven handouts, so you have gentle pages for missing someone, remembering them, and getting through the harder days and seasons.
The Grief & Loss Bundle includes 9 printables (2 workbooks + 7 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 9 printables are $47.91. Together in this bundle they are $29.99, about 37% off.
WHAT'S IN THE BUNDLE
1. Still Here With You: A Grief Workbook for Staying Connected (workbook, $9.99 on its own)
2. Grieving Through the Holidays: A Workbook for Loss, Memory, and Comfort (workbook, $9.99 on its own)
3. Grief Waves: A Surf Report for the Days Grief Rolls In (handout, $3.99 on its own)
4. The Things They Left Behind: A Grief Keepsake Worksheet (handout, $3.99 on its own)
5. My Grief Playlist: A Music and Memory Grief Worksheet (handout, $3.99 on its own)
6. Holding Both: A Grief and Joy Worksheet (handout, $3.99 on its own)
7. The Messy Map of Grief: A Stages of Grief Handout (handout, $3.99 on its own)
8. The Ball and the Box: A Grief Over Time Handout (handout, $3.99 on its own)
9. Grief at the Holiday Table: A Holiday Grief Planning Worksheet (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (55 pages, A4, digital download) with a cover and contents page, followed by all 9 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who are grieving a loved one, including during the holidays, and anyone supporting someone who is grieving. A therapist or counselor may also choose to use these pages in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Mom Burnout & Mental Load
Love your baby but feel like everything is a lot right now? More than one thing can be true.
What Do I Need Today? is a gentle, two-page postpartum check-in that helps you notice how you're feeling, check your basic needs without judgment, and choose one small way to get support today.
WHAT THIS WORKSHEET HELPS YOU DO
Name what is here: Check off what you're feeling, like anxious, sad, irritable, numb, touched out, lonely, or grateful, and notice what feels loudest.
Check the basics without judgment: Look at food, water, medication, rest, recovery, and whether someone knows how you're really doing. Then pick just one need to support today.
Find the right support: Decide what would actually help, from someone to listen to an hour of sleep or help with baby care, and name who you can ask.
Choose one small next step: Use the fill-in script to ask for help ("I am having a harder day than I let on. Could you ___ today?") and note anything you want to tell your provider.
Know when to reach out: Clear guidance on when to contact a professional, plus urgent warning signs and 24/7 crisis resources.
WHAT'S INCLUDED
Two-page printable PDF worksheet (A4)
Feelings check-in and basic needs checklist
Support planning prompts and a ready-to-use ask-for-help script
When-to-reach-out guide with 988 and the National Maternal Mental Health Hotline
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
New and postpartum moms who feel overwhelmed, partners and loved ones who want to support them, and anyone in the fourth trimester who needs a simple way to pause and check in.
HOW TO USE
1. Purchase and download your PDF.
2. Print it or fill it in with a PDF or note-taking app.
3. Take a few quiet minutes to check in, and come back to it whenever a day feels heavy.
IMPORTANT INFORMATION
This worksheet is for personal education and reflection only. It is not a diagnostic tool, medical advice, treatment, or crisis care. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only.
You don't have to figure it all out today. Just one small next step. 💗
Feeling overwhelmed by everything you have to remember, plan, organize, and manage?
The Mental Load Check-In Worksheet for Women is a printable self-care worksheet designed to help you clear mental clutter, manage overwhelming thoughts, recognize unrealistic expectations, and take a more intentional approach to your daily responsibilities.
Whether you're a busy mom, working woman, caregiver, or someone who feels responsible for keeping everything together, this guided mental health and wellness worksheet offers a simple way to pause, reflect, and decide what truly deserves your energy.
In just 10 minutes, you can complete a mental load brain dump, identify sources of stress, and sort responsibilities into four practical categories: Do, Delegate, Delay, or Drop.
Inspired by principles from Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Dialectical Behavior Therapy (DBT), this printable provides structured reflection prompts to support emotional awareness, thoughtful decision-making, and values-aligned action.
WHAT THIS MENTAL LOAD WORKSHEET HELPS YOU DO
Clear mental clutter: Get the responsibilities, worries, reminders, and unfinished tasks out of your head and onto paper.
Reduce overwhelm: Identify the thoughts and responsibilities taking up the most mental space.
Recognize perfectionism and guilt: Notice unhelpful “should” statements, internal pressure, and unrealistic expectations.
Organize your responsibilities: Reflect on the mental load associated with home, family, relationships, work, and personal needs.
Prioritize what matters: Use the Do, Delegate, Delay, or Drop method to decide what needs your attention now.
Practice emotional regulation: Follow a brief 60-second reset exercise when you need to pause and regroup.
Ask for support: Identify one specific responsibility you can communicate or ask someone else to help with.
Let go of unnecessary pressure: Choose one expectation you can release instead of trying to do everything.
Make space for rest: Recognize that you deserve rest even when your to-do list isn't finished.
WHAT'S INCLUDED
Your digital download includes:
Two-page Mental Load Check-In printable worksheet
US Letter PDF format (8.5 × 11 inches)
Guided mental load brain-dump prompts
CBT-informed thought-reflection questions
ACT-informed values and decision-making prompts
DBT-informed emotional-regulation support
Do, Delegate, Delay, or Drop planning tool
60-second emotional reset exercise
Asking-for-help reflection prompt
Personal boundaries and expectation-release exercise
One small, values-aligned next-step activity
Format: Printable PDF
Size: US Letter, 8.5 × 11 inches
Delivery: Instant digital download
Physical product: None. No physical item will be shipped.
WHO IS THIS PRINTABLE FOR?
This mental load worksheet may be especially helpful for:
Women who feel mentally overloaded or emotionally drained
Moms managing household responsibilities and invisible labor
Working women balancing career, family, and personal needs
Caregivers who spend much of their time anticipating others' needs
Women navigating stress, perfectionism, or difficulty resting
Individuals who struggle to delegate tasks or ask for help
People looking for a guided self-care or journaling exercise
Therapy clients exploring boundaries, thought patterns, and personal values
Therapists, counselors, coaches, and wellness professionals, subject to the applicable professional-use license
WHEN CAN YOU USE THE MENTAL LOAD CHECK-IN?
Use this printable whenever you need a moment to pause and reassess your responsibilities.
It works well as a quick daily reset, a weekly mental-load check-in, a guided journaling activity, a self-reflection exercise, or preparation for a conversation about sharing responsibilities more fairly.
You can also use it to identify recurring stressors, reflect on personal boundaries, and choose a manageable next step when everything feels equally urgent.
WHY CHOOSE THIS MENTAL LOAD PRINTABLE?
Unlike a traditional to-do list that simply adds tasks to your day, the Mental Load Check-In helps you reflect on the responsibilities and expectations behind your overwhelm.
Instead of asking, “How can I get everything done?” it encourages you to ask:
What is taking up the most space in my mind?
What actually needs my attention right now?
What can I delegate, delay, or let go of?
What support do I need?
What is one small step that aligns with my values?
How can I make room for rest without waiting until everything is finished?
This is a practical, guided reflection tool for creating more clarity and approaching everyday responsibilities with greater intention.
HOW TO USE YOUR DIGITAL DOWNLOAD
1. Purchase and download your printable PDF.
2. Open the file using a compatible PDF viewer.
3. Print on US Letter paper or use it digitally with a compatible note-taking app.
4. Set aside approximately 10 minutes to complete the prompts at your own pace.
5. Revisit the worksheet whenever you need to reassess your mental load.
IMPORTANT INFORMATION
This worksheet is an educational self-reflection and wellness resource informed by selected therapeutic principles. It is not a diagnostic assessment, treatment plan, crisis resource, or substitute for individualized mental health care.
Professional use, including use with clients, groups, or workshops, is subject to the terms of the applicable license.
Give yourself permission to pause. You don't have to carry everything, solve everything, or finish everything today. 💗
Motherhood can bring a mental load that no one else sees. This bundle pairs our Quieting Mom Guilt workbook with three handouts for moms: one for naming the invisible load, one for checking in on burnout, and one for mapping your postpartum support village.
The Mom & Postpartum Bundle includes 4 printables (1 workbook + 3 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 4 printables are $21.96. Together in this bundle they are $13.99, about 36% off.
WHAT'S IN THE BUNDLE
1. Quieting Mom Guilt: A CBT Workbook for Perfectionism and the Pressure to Do It All (workbook, $9.99 on its own)
2. What I'm Carrying: A Mental Load Backpack & Balloons Handout for Moms (handout, $3.99 on its own)
3. Running on Fizz: A Mom Burnout Check-In (handout, $3.99 on its own)
4. My Postpartum Village: A Postpartum Support Map (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (31 pages, A4, digital download) with a cover and contents page, followed by all 4 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Moms, new and seasoned, including those in the postpartum season, and therapists or counselors who support parents.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Running on Fizz: A Mom Burnout Check-In is a cute 2-page printable handout with bright, hand-painted sticker illustrations. A “Mom Fuel” soda can shows how much fizz is left. It helps moms notice their burnout level, see what’s shaking up their can, and choose small refills that fit real life.
WHAT’S INCLUDED
Page 1, Running on Fizz:
A 4-level fizz meter (Full of fizz, Losing fizz, Going flat, Crushed can) with everyday signs for each level.
“What shakes up my can”: common pressure builders like no breaks, being “on” all day, feeling touched out, broken sleep and decision fatigue.
A gentle note that burnout isn’t a mom fail.
When to reach out for support.
Page 2, Refill My Can:
A color-in can for today’s fizz level.
Space for what’s draining your fizz, your early warning signs, and what has put fizz back before.
A refill snack bar with six kinds of refills: rest, fun, connection, alone time, body care and help.
One thing to lower the bar on, who can help refill you, and a reflection prompt.
Delivery: Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Moms who feel tired, stretched thin, or like they’re running on empty, and anyone supporting them. A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not medical advice, a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In the US, Postpartum Support International’s HelpLine is 1-800-944-4773 (not for emergencies). In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Pregnancy & Postpartum
Love your baby but feel like everything is a lot right now? More than one thing can be true.
What Do I Need Today? is a gentle, two-page postpartum check-in that helps you notice how you're feeling, check your basic needs without judgment, and choose one small way to get support today.
WHAT THIS WORKSHEET HELPS YOU DO
Name what is here: Check off what you're feeling, like anxious, sad, irritable, numb, touched out, lonely, or grateful, and notice what feels loudest.
Check the basics without judgment: Look at food, water, medication, rest, recovery, and whether someone knows how you're really doing. Then pick just one need to support today.
Find the right support: Decide what would actually help, from someone to listen to an hour of sleep or help with baby care, and name who you can ask.
Choose one small next step: Use the fill-in script to ask for help ("I am having a harder day than I let on. Could you ___ today?") and note anything you want to tell your provider.
Know when to reach out: Clear guidance on when to contact a professional, plus urgent warning signs and 24/7 crisis resources.
WHAT'S INCLUDED
Two-page printable PDF worksheet (A4)
Feelings check-in and basic needs checklist
Support planning prompts and a ready-to-use ask-for-help script
When-to-reach-out guide with 988 and the National Maternal Mental Health Hotline
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
New and postpartum moms who feel overwhelmed, partners and loved ones who want to support them, and anyone in the fourth trimester who needs a simple way to pause and check in.
HOW TO USE
1. Purchase and download your PDF.
2. Print it or fill it in with a PDF or note-taking app.
3. Take a few quiet minutes to check in, and come back to it whenever a day feels heavy.
IMPORTANT INFORMATION
This worksheet is for personal education and reflection only. It is not a diagnostic tool, medical advice, treatment, or crisis care. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only.
You don't have to figure it all out today. Just one small next step. 💗
Grief Ball in a Box: Pregnancy Loss Edition is a gentle, 2-page printable handout full of soft watercolor illustrations, with short, simple wording. It pairs with the Held in Love pregnancy loss workbook.
WHAT'S INCLUDED
Page 1 shows the ball-in-a-box model in three gentle watercolor stages: at first the ball fills the box and keeps pressing the pain button; little by little the box grows; over time life grows around a ball that stays about the same size. It also shows reminders that can press the button (the due date, pregnancy announcements, baby showers, medical visits, anniversaries, and more). Page 2 is a fill-in: draw your box today, list your own pain-button reminders, what helps when it's pressed, plan for a hard date, and two reflection prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone grieving a miscarriage or other pregnancy loss, whenever it happened, and partners who are grieving too. The wording lets each person choose their own words (baby, pregnancy, a name, or something else). A therapist or counselor may also choose to use it with clients.
CREDIT
The "ball in a box" grief analogy is a widely shared idea, popularized by Lauren Herschel. This handout uses original wording and art and is not affiliated with or endorsed by her.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not medical advice, a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In the US, Postpartum Support International's HelpLine is 1-800-944-4773 (not for emergencies). In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The due date that came and went. The announcement you never got to make. The questions that keep you up at night, and the people who did not know what to say. Losing a pregnancy can be one of the loneliest kinds of grief, and if that sounds familiar, you are far from alone.
Held in Love is a 23-page printable workbook for grieving a miscarriage, ectopic pregnancy, stillbirth, or other pregnancy loss, however early or long ago it happened. It offers plain-language grief psychoeducation and gentle write-in pages for telling your story, naming what you lost, easing self-blame, planning for hard moments, and remembering your baby or pregnancy in your own way. You choose the words that fit you. Partners and non-birthing parents are welcome too. Every page is optional, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand your grief: Read plain-language pages on why pregnancy loss is often grieved quietly and how grief can come in waves.
Tell your story: Use guided prompts to write your story in your own words and name the hopes, plans, and future you lost.
Ease self-blame: Gently look at "what if" thoughts and practice a fair, kind inner voice.
Get through hard moments: Plan for due dates, pregnancy announcements, baby showers, and anniversaries, use a coping menu, and find words for telling others what helps.
Remember and look ahead: Explore ways to honor your baby or pregnancy, write a letter, practice self-compassion, and think about what is next with no pressure.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Understanding Pregnancy Loss Grief
The Waves of Grief
My Story, in My Words
What I Lost
Feelings Check-In
“It Wasn’t My Fault”
Grief in My Body
When Others Don’t Know What to Say
Grieving Together, Grieving Differently
Hard Moments and Triggers
Coping Menu for Grief Days
Honoring My Baby
A Letter to My Baby
Self-Compassion for a Grieving Heart
Thinking About What’s Next
When to Reach Out, with a reflection page
Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who have experienced a miscarriage, ectopic pregnancy, stillbirth, or another pregnancy loss, at any point and however long ago, including partners and non-birthing parents. It is written for individuals, and a therapist or counselor may also choose to use it in session or as gentle homework.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes, or less on hard days. Start with pages 05 to 06, then choose one page at a time, and skip anything that does not fit. Bring your pages to a therapist if you are working with one.
IMPORTANT INFORMATION
This workbook is grief psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health or medical care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, and it does not promise any particular result. It does not include medical information about pregnancy loss; for questions about your body or recovery, please talk with your doctor or midwife. Some pages may bring up strong feelings, and you can pause or skip any page. If grief feels very heavy, lasts, or affects your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.) or call 911. For support after pregnancy loss, Postpartum Support International offers a HelpLine: call 1-800-944-4773 or text "HELP" to 800-944-4773 (not a crisis line). © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Your loss is real. Your grief belongs here.
My Postpartum Village: A Postpartum Support Map is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows a watercolor village of cottages around a "me & baby" home, six areas where support helps (meals & groceries, nights & sleep, home & laundry, emotional support, rides & appointments, check-ins) with examples, and simple "asking is a strength" scripts. Page 2 is a fill-in village map: who can help in each area, people to call any time, your care team, an ask list for the week, and prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Expecting and new moms who want to plan their support before (or after) baby arrives, and partners, family, doulas, and friends who want to know how to help. A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Grief Garden: A Pregnancy Loss Keepsake Worksheet is a gentle, 2-page printable handout full of soft watercolor illustrations, with short, simple wording. It pairs with the Held in Love pregnancy loss workbook.
WHAT'S INCLUDED
Page 1 is a large watercolor flower with six write-in petals (Memories, What I lost, What I'm feeling, How I honor my baby, Who supports me, What I need) around a golden heart center that reads "my love grows here," with a gentle intro, an "In memory of" line, a date to hold close, and a reflection prompt. Page 2, "Tending My Garden," has a watercolor memorial garden, space for words to my baby or my pregnancy, ways to tend my garden on hard days, and two reflection prompts. Made to be kept.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone grieving a miscarriage or other pregnancy loss, whenever it happened, and partners who are grieving too. The wording lets each person choose their own words (baby, pregnancy, a name, or something else). A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not medical advice, a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In the US, Postpartum Support International's HelpLine is 1-800-944-4773 (not for emergencies). In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The Invisible Loss Iceberg: A Pregnancy Loss Grief Handout is a gentle, 2-page printable handout full of soft watercolor illustrations, with short, simple wording. It pairs with the Held in Love pregnancy loss workbook.
WHAT'S INCLUDED
Page 1 is a twilight watercolor iceberg. Above the water is what others see ("She seems fine," back at work, "You can try again"). Below the water is what's often hidden: hopes and plans, the future I imagined, guilt and "what ifs," body changes, jealousy, fear, the due date, and feeling alone. It includes a short, gentle note on disenfranchised (unseen) grief, a tip for loved ones, and ways an unseen grief can be seen. Page 2 is a fill-in iceberg with write-in lines above and below the water, plus what I wish people knew, what I need from others, someone safe to show my iceberg to, and three reflection prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone grieving a miscarriage or other pregnancy loss, whenever it happened, and partners who are grieving too. The wording lets each person choose their own words (baby, pregnancy, a name, or something else). A therapist or counselor may also choose to use it with clients.
CREDIT
The term "disenfranchised grief" was introduced by grief researcher Dr. Kenneth Doka. This handout uses original wording and art and is not affiliated with or endorsed by him.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not medical advice, a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In the US, Postpartum Support International's HelpLine is 1-800-944-4773 (not for emergencies). In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Infertility
Identity & Life Transitions
Relationships
After the Storm: A Couple's Guide to Talking About a Fight is a 2-page printable handout with bright, playful sticker-style illustrations. It walks partners through talking about a fight once both people feel calm, so each person can feel heard. You don't need to agree on what "really" happened.
WHAT'S INCLUDED
Page 1 lays out six steps, each with its own sticker illustration:
1. Let the storm pass
2. Share your weather (feelings)
3. Two views of one storm
4. Spot the old lightning (older hurts)
5. Own your raindrops
6. Plan for clearer skies
It also includes tips for pausing if things heat up again and a note on when this tool isn't the right fit.
Page 2 is a fill-in sheet with "Me" and "My partner" side by side. It includes:
- a feelings checklist
- space to share each person's view, older hurts and apologies
- a shared plan for next time and a pause signal
- repair phrases to keep handy
- two reflection prompts
Delivery: Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Couples who want a calmer way to talk through a disagreement. A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for couples counseling or mental health care, and no specific results are promised. It is not intended for relationships involving abuse or fear. In the US, the National Domestic Violence Hotline is 1-800-799-7233 (or text START to 88788). In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Who is close to you right now? What do you want to keep a little farther away? You get to decide.
House of People & Values is a one-page visual worksheet that helps you explore where the people and values in your life belong, from inside the home to out on the street. Use the house illustration as a map: place each person or value where it feels most accurate right now, with no right or wrong answers.
WHAT THIS WORKSHEET HELPS YOU DO
Think it through: Consider the people in your life (like family, friends, partner, children, or coworkers) and/or important values (like peace, boundaries, fun, faith, or independence).
Place each one: Choose a zone that feels most accurate right now. Inside the Home (most comfortable), On the Porch (close, but not inside), In the Grass (present, but more distance), At the Gate (limited access), or On the Street (farthest away).
Write it down your way: Use sticky notes, the writing columns on the page, or write directly on the image.
Reflect: Use the prompts and reflection questions to notice what you see, who or what you might invite closer or move farther away, and one small step you can take.
WHAT'S INCLUDED
1-page printable worksheet (A4, digital download)
Step-by-step instructions
House illustration with five zones
Five writing columns, one for each zone
Five prompts to consider
Four reflection questions
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want a calm, visual way to reflect on relationships, boundaries, and personal values. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or write on it with a PDF or note-taking app. Sticky notes work well too.
3. Take a few quiet minutes to place each person or value, then answer the reflection questions. You can come back to it as this season of your life changes.
IMPORTANT INFORMATION
This worksheet is for self-reflection and educational use only and is not a substitute for professional mental health care. It is not a diagnostic tool, medical advice, or treatment. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
How do you reach for people when you need them? What do you do when closeness feels like too much, or when distance feels like too little? You get to explore it at your own pace.
Understanding Your Attachment Style is a 23-page printable workbook that offers a calm, curious way to notice your own relationship patterns. You will read about four common attachment styles in plain language, reflect on what feels familiar, and practice small skills for communicating needs and feeling steadier in close relationships. You do not need to fit neatly into one style. Many people recognize pieces of more than one.
WHAT THIS WORKBOOK HELPS YOU DO
Learn the four styles: Read plain-language descriptions of secure, anxious, avoidant, and disorganized (fearful-avoidant) patterns, including strengths that can come with them.
Notice your patterns: Use a gentle reflection page (not scored), a triggers and body cues page, and a thoughts, feelings, and actions map to see what happens in close relationships.
Practice needs and boundaries: Name what helps you feel connected and what helps you feel steady, and think through a boundary you would like to set or keep.
Find the words: Start from sample scripts for asking for reassurance or asking for space, then write your own.
Keep track: Use a weekly pattern tracker, relationship values page, and reflection page to look back over your week and your pages.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What Is Attachment? and The Four Styles at a Glance
One page each for Secure, Anxious, Avoidant, and Disorganized (Fearful-Avoidant) attachment
What Resonates? A gentle reflection (not scored)
How Patterns Take Shape
My Triggers and Body Cues
Thoughts, Feelings, and Actions
My Needs and Boundaries
Practices for Earned Security
Scripts for Reassurance and Space
My Relationship Values
Weekly Pattern Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want a calm, gentle way to reflect on how they connect, protect, and reach for the people who matter to them in friendships, family relationships, and partnerships. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes. Think about one relationship at a time, move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to it in a few weeks, as your answers may change.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only and is not a substitute for professional mental health care. Attachment styles are patterns, not labels. This is not a diagnostic tool, medical advice, or therapy, and it cannot diagnose, assess, or treat any condition. Some reflections may bring up strong feelings, and you can pause or skip any page. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Seasonal
When the days get shorter, does your energy dip, your sleep shift, or everyday things start to feel heavier? If so, you are far from alone, and you get to explore it at your own pace.
When the Days Get Shorter is a 23-page printable workbook that offers a calm, practical way to notice your own winter patterns. You will read about seasonal mood changes in plain language, check in on your mood and energy, and plan small practices for light, movement, routine, connection, and self-kindness. You do not have to do every page, and you do not have to feel motivated to begin.
WHAT THIS WORKBOOK HELPS YOU DO
Learn about seasonal mood changes: Read plain-language pages on common winter changes, the winter blues, seasonal affective disorder, and why winter can feel heavier.
Notice your patterns: Use a winter patterns page and a mood and energy check-in to see what shifts for you as the seasons change.
Plan small practices: Choose winter wellness practices, build a connection plan, and plan gentle, doable activities.
Be kind to yourself: Notice winter thoughts and find kind words for hard days.
Know when to reach out: Read about signs that it may help to talk with a doctor or licensed mental health professional, and keep track with a weekly winter tracker and reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Seasonal Mood Changes and Winter Changes at a Glance
The Winter Blues and Seasonal Affective Disorder (educational overview)
Why Winter Can Feel Heavier
Noticing My Winter Patterns
My Mood and Energy Check-In
Winter Wellness Practices
My Connection Plan
Gentle Activity Planning
Noticing Winter Thoughts
Kind Words for Hard Days
My Winter Values
When to Reach Out
Weekly Winter Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice that late fall and winter feel harder, and who want a gentle, structured way to reflect on their mood, energy, and routines through the darker months. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the tracker and check-in pages all season long.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression or seasonal affective disorder. Low mood, tiredness, and sleep changes can have many causes. If they last, return each year, or affect your daily life, please reach out to a doctor or licensed mental health professional. You deserve support, and you do not have to wait until things feel serious to ask for it. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Big resolutions, fresh starts, and the feeling that this time everything has to change. If the new year tends to bring a strong start, a hard crash, and a quiet sense of failing by February, you are far from alone, and there is a gentler way to begin.
A Gentle New Year Reset is a 23-page printable workbook that offers a calm, practical way to start the year. You will look back on the past year, check in on your real energy and capacity, choose intentions based on what matters to you, and plan small, sustainable habits with self-compassion. You do not have to do every page, and you do not have to become someone new.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the pressure: Read plain-language pages on why resolutions often fade, all-or-nothing thinking, burnout and rest, and why small habits matter.
Look back with kindness: Reflect on your year at a glance and what you want to carry forward or leave behind.
Plan from your real capacity: Use an energy and capacity check-in, a support plan, and a page for planning tiny steps.
Choose what matters: Notice pressure thoughts, find kind words for fresh starts, and set values-based intentions.
Keep it gentle: Track small habits week by week, know when to reach out, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Why Resolutions Fade
My Year at a Glance
All-or-Nothing Thinking
Burnout and Rest
Why Small Habits Matter
Looking Back on My Year
My Energy and Capacity Check-In
Small Sustainable Habits
My Support Plan
Planning Tiny Steps
Noticing Pressure Thoughts
Kind Words for Fresh Starts
My Values-Based Intentions
When to Reach Out
Weekly Habit Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want to start the new year with intention instead of pressure, including anyone who feels worn out by resolutions or tends toward all-or-nothing goals. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the habit tracker all year long.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including burnout, anxiety, or depression. If exhaustion, low mood, or stress last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Grateful AND Struggling is a cute 2-page printable Thanksgiving handout for practicing gratitude without the pressure, with room for hard feelings too.
Page 1: pressure vs. gentle gratitude, both/and examples, places to find gentle gratitude, and a reminder that hard feelings are welcome.
Page 2: grateful AND struggling fill-in rows, a small-things jar, a feelings check-in, a thank-you note to yourself and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Grief at the Holiday Table is a cute 2-page printable handout for planning the holidays when someone you love is missing.
Page 1: why grief can feel louder at the holidays, tender moments to expect, keep/change/skip examples, ways to honor them, an exit plan and a support person.
Page 2: a fill-in holiday table plan with keep/change/skip columns, an honoring ritual, what to say if someone asks, an exit plan, a support person and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Boundaries, Wrapped Up is a cute 2-page printable handout of kind-but-clear holiday family boundary scripts.
Page 1: what a boundary is, a 3-part warm/clear/follow-through formula, and scripts for weight comments, dating and kids questions, politics, staying too long, and gifts and money.
Page 2: four fill-in boundary gift tags, what matters most this season, an aftercare plan and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
Holiday Social Battery is a cute 2-page printable handout for budgeting your energy across the gatherings of the season.
Page 1: what a social battery is, a five-level battery meter, holiday drains and chargers, six battery-saving tips and a gentle reminder.
Page 2: an event-by-event energy plan, your drains, chargers and low-battery signs, a recharge menu, battery-saving lines and a reflection prompt.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The Cozy Winter Café is a cute 2-page printable coping menu for the cold, dark months, laid out like a café menu.
Page 1: why winter can feel heavy, a 24-item coping menu (warm drinks, comfort, movement, connection, little joys, rest), how to order and a gentle note.
Page 2: build your own cozy menu, order by energy level, a weekly specials tracker and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The holidays can hold so much at once: joy, pressure, family, money, grief, and a calendar that fills up fast. You are allowed to enjoy the season your way, and to protect your peace while you do.
The Holiday Survival Guide is a 23-page printable workbook that offers a calm, practical way to think through the season before it arrives. You will sort expectations from reality, notice where your stress tends to come from, and plan boundaries, scripts, and small acts of self-care that fit your time, money, and energy.
WHAT THIS WORKBOOK HELPS YOU DO
Name the pressure: Read about why the holidays can feel so big, compare expectations and reality, and map where your stress shows up.
Make room for every feeling: Gentle pages on grief and the holidays, triggers and body cues, and a thoughts, feelings, and actions map.
Navigate family: Reflect on family roles and old patterns, set boundaries for the season, and start from sample scripts for saying no and stepping away.
Plan your season: Use a time, money, and energy plan, decide which traditions to keep, release, or create, and build a holiday self-care plan.
Reset afterward: Track your holiday week, then use a gentle after-the-holidays reset and reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Why the Holidays Feel So Big
Expectations and Reality
Holiday Stress
Grief and the Holidays
My Holiday Stress Map
Family Roles and Old Patterns
My Triggers and Body Cues
Thoughts, Feelings, and Actions
Boundaries for the Season
Scripts for Saying No
My Time, Money, and Energy Plan
My Traditions
My Holiday Self-Care Plan
Holiday Week Tracker
After the Holidays: A Gentle Reset
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want a calmer, more intentional holiday season, including anyone navigating family dynamics, a tight budget, a full calendar, or a holiday that looks different this year. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes before or during the season. Move through the pages in order or jump to what you need, and skip anything that does not fit. Come back to the reset pages after the holidays.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only and is not a substitute for professional mental health care. It is not therapy, a diagnostic tool, or medical advice, and it cannot diagnose, assess, or treat any condition. Some reflections, especially around grief and family, may bring up strong feelings, and you can pause or skip any page. If you are not safe at home, the National Domestic Violence Hotline is available at 1-800-799-7233. If you are in crisis, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
The holidays can feel different after a loss. Traditions, gatherings, songs, and even an ordinary table setting can bring your loved one close and make their absence feel louder at the same time. There is no right way to grieve during the holidays, and you get to move through this season at your own pace.
Grieving Through the Holidays is a 23-page printable workbook that offers a gentle, practical space for loss, memory, and comfort. You will read about grief in plain language, notice your own grief waves and holiday triggers, plan comfort and support, and create small rituals to honor the person you are missing. You do not have to do every page, and you can pause whenever you need to.
WHAT THIS WORKBOOK HELPS YOU DO
Understand grief at the holidays: Read plain-language pages on grief and the holidays, grief waves, holiday triggers, and why the season can feel harder.
Notice what you are carrying: Map your holiday moments and use a grief check-in to see what feels heavy and what helps.
Plan comfort and support: Choose comfort and self-care practices and plan how to ask for support.
Honor your loved one: Create rituals, remember what made them who they are, and notice grief thoughts with kindness.
Protect your energy: Use boundaries and scripts for the season, keep a holiday comfort tracker, read about when to reach out, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
Grief and the Holidays
Grief at a Glance
Grief Waves
Holiday Triggers
Why the Holidays Feel Harder
Mapping My Holiday Moments
My Grief Check-In
Comfort and Self-Care
Asking for Support
Rituals to Honor My Loved One
Noticing Grief Thoughts
Boundaries and Scripts
Remembering My Loved One
When to Reach Out
Holiday Comfort Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who are grieving a loved one during the holiday season, whether the loss is recent or many years ago. It is written for individuals, and a therapist, counselor, or grief group facilitator may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes before or during the season. Move through the pages in order or jump to what you need, and skip or pause any page. You can come back to the comfort tracker all season long.
IMPORTANT INFORMATION
This workbook is for self-reflection and educational use only. It is not a substitute for professional mental health care or grief counseling, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition. Grief can bring up strong feelings, and you can pause or skip any page. If your grief feels overwhelming, lasts, or makes daily life hard, please reach out to a doctor, licensed mental health professional, or grief support group. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
CBT Workbooks
Not enough patience, not enough time, not enough of you to go around. If mom guilt hums in the background of your day, and the quiet rules about what a "good mom" should do feel impossible to meet, you are far from alone.
Quieting Mom Guilt is a 23-page printable, CBT-informed workbook that offers a gentle, practical way to look at guilt and perfectionism. Using ideas from cognitive behavioral therapy (CBT), you will learn to notice guilty and perfectionistic thoughts, look at them with curiosity, and try kinder, more balanced ways of thinking. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the cycle: Read plain-language pages on what CBT is, how thoughts, feelings, and actions connect, and the difference between mom guilt and helpful guilt.
Notice the pressure: Learn common thinking traps, explore perfectionism in motherhood, and check in on the "good mom" rules you may be holding.
Question harsh thoughts: Weigh the evidence, use a thought record, and reflect on core beliefs about being enough.
Try something smaller: Plan "good enough" experiments and find kind words for mom guilt.
Parent from your values: Choose the values that matter most to you, track your thoughts week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What CBT Is
Thinking Traps at a Glance
Thoughts, Feelings, Actions
Mom Guilt and Helpful Guilt
Perfectionism in Motherhood
Noticing My Rules
My Mom Guilt Check-In
Weighing the Evidence
Core Beliefs About Being Enough
Good Enough Experiments
My Thought Record
Kind Words for Mom Guilt
Values-Based Parenting
When to Reach Out
Weekly Thought Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Moms who feel weighed down by guilt, perfectionism, or the pressure to do it all, whether you are a new mom or have been parenting for years. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 15 to 20 quiet minutes, maybe during nap time or after bedtime. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the thought record and weekly tracker whenever guilt shows up.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including anxiety, depression, burnout, or perinatal mood disorders. If guilt, worry, or low mood last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are pregnant or postpartum, Postpartum Support International is available by call or text at 1-800-944-4773. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You do not have to be a perfect mom. You are allowed to be a real one.
The what ifs at night. The racing heart before a big day. The need to know, for sure, that everything will be okay. If worry follows you around and anxiety is exhausting, you are far from alone.
Making Peace with Worry is a 23-page printable, CBT-informed workbook that offers a gentle, practical way to understand worry. Using ideas from cognitive behavioral therapy (CBT), you will learn how the anxiety cycle works, try scheduled worry time, practice living with uncertainty, and take small, steady steps toward the things worry tells you to avoid. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the cycle: Read plain-language pages on what CBT is, the anxiety cycle, and why avoidance and reassurance can keep worry going.
Sort your worries: Learn the difference between problems you can act on and spinning what ifs, and spot common worry thinking traps.
Make room for uncertainty: Notice certainty habits, try scheduled worry time, and weigh the evidence on worried predictions.
Take small steps: Build a fear ladder, use a thought record, and find calming words for worry.
Live by your values: Choose what matters most to you, track worry week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What CBT Is
Thinking Traps at a Glance
The Anxiety Cycle
Worry and Problem Solving
Living with Uncertainty
Noticing My Worry Patterns
My Worry Check-In
Scheduled Worry Time
Weighing the Evidence
Facing Fears Step by Step
My Thought Record
Calming Words for Worry
Living by My Values
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who feel weighed down by worry, overthinking, or the need for certainty, and who want a printable place to practice CBT-informed skills. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes, ideally not right before bed. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to worry time, the thought record, and the weekly tracker whenever worry shows up.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including anxiety disorders, panic, or depression. If worry, panic, or low mood last or affect your daily life, or if you have new physical symptoms, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You do not have to know what comes next to take the next step.
Shades of In-Between is a cute 2-page printable handout for spotting all-or-nothing (black-and-white) thinking and finding the balanced shades in between.
Page 1: what all-or-nothing thinking is, switch vs. dimmer thinking, how it can sound, a worked paint-chip example, and five “find the in-between” questions.
Page 2: a writable paint chip with three middle shades, word swaps, belief ratings, “two things that are both true,” and reflection prompts.
Instant digital download (PDF, A4, prints fine on US Letter). No physical item will be shipped. Personal use only.
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. In a crisis, call or text 988, or call 911 in an emergency.
Created by Colorful Emotions LLC
The words you wish you could take back. The time you did not show up the way you wanted to. The choice you still replay at night. Sometimes the hardest person to forgive is the one in the mirror, and if that sounds familiar, you are far from alone.
Making Peace With Me is a 23-page printable workbook that uses ideas from compassion-focused approaches, acceptance and commitment therapy (ACT), and cognitive behavioral therapy (CBT). It offers a gentle, practical way to take honest responsibility, make repair where you can, learn from what happened, and set down the self-punishment you no longer need to carry. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Tell guilt from shame: Read plain-language pages on what self-forgiveness is and is not, and how guilt, shame, regret, and self-blame differ.
Look back fairly: Use hindsight questions and a responsibility pie to see the whole picture and your fair share.
Quiet the harsh voice: Notice your harsh inner voice and practice answering it with a fairer, kinder one.
Move through four steps: Work through owning it, making repair, learning and growing, and releasing.
Keep moving forward: Write a letter of forgiveness to yourself, find kind words for hard days, and reconnect with your values.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What Self-Forgiveness Means
Guilt and Shame at a Glance
The Weight I Am Carrying
Looking Back With Fair Eyes
A Fair Share of Responsibility
The Harsh Voice and the Fair Voice
Step 1: Owning It
Step 2: Making Repair
Step 3: Learning and Growing
Step 4: Releasing
A Letter of Forgiveness to Myself
Kind Words When It Comes Back
My Values for Moving Forward
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who carry guilt, shame, or regret about something in the past, who are hard on themselves, or who want to take responsibility without endless self-punishment. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Start with pages 05 to 09, then move through the four steps at your own pace, and skip anything that does not fit. Pause if a memory feels too heavy, and come back with support.
IMPORTANT INFORMATION
This workbook is psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including trauma, depression, or anxiety, and it does not promise any particular result. If guilt or shame feel constant or crushing, connect to trauma, or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You can own what happened and still be worthy of kindness.
Cognitive behavioral therapy (CBT) ideas can help us notice the link between thoughts, feelings, and actions. This bundle brings together all five of our CBT workbooks, each focused on a common pattern: thinking traps, a harsh inner critic, worry, people-pleasing, and mom guilt.
The CBT Workbook Bundle includes 5 printables (5 workbooks) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 5 printables are $49.95. Together in this bundle they are $31.99, about 36% off.
WHAT'S IN THE BUNDLE
1. Untangling Your Thoughts: A CBT Workbook for Thought Records and Thinking Traps (workbook, $9.99 on its own)
2. Quieting Your Inner Critic: A CBT Workbook for Negative Self-Talk and Self-Compassion (workbook, $9.99 on its own)
3. Making Peace with Worry: A CBT Workbook for Anxiety, Uncertainty, and the What Ifs (workbook, $9.99 on its own)
4. Permission to Say No: A CBT Workbook for People-Pleasing, Boundaries, and Self-Worth (workbook, $9.99 on its own)
5. Quieting Mom Guilt: A CBT Workbook for Perfectionism and the Pressure to Do It All (workbook, $9.99 on its own)
WHAT'S INCLUDED
1 printable PDF (117 pages, A4, digital download) with a cover and contents page, followed by all 5 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want to learn CBT-informed skills for self-reflection, and therapists or counselors who want ready-to-print CBT workbooks for their own practice.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Your mind jumps to the worst. One mistake turns into "I always mess up." A quiet text becomes "they must be mad at me." If your thoughts sometimes feel like a harsh or anxious narrator, you are far from alone.
Untangling Your Thoughts is a 23-page printable, CBT-informed workbook that offers a gentle, practical way to work with hard thoughts. Using ideas from cognitive behavioral therapy (CBT), you will learn to catch automatic thoughts, spot common thinking traps (also called cognitive distortions), and practice more balanced ways of seeing things. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the cycle: Read plain-language pages on what CBT is and how thoughts, feelings, and actions connect.
Spot the patterns: Learn ten common thinking traps, catch automatic thoughts, and practice sorting thoughts from facts.
Question hard thoughts: Weigh the evidence, use a full thought record, and reflect on core beliefs.
Test it out: Plan small behavioral experiments and find kind words for a busy mind.
Live by your values: Choose what matters most to you, track your thoughts week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What CBT Is
Thinking Traps at a Glance
Thoughts, Feelings, Actions
Automatic Thoughts
Thoughts Are Not Facts
Spotting My Thinking Traps
My Thought Check-In
Weighing the Evidence
Core Beliefs
Testing a Thought
My Thought Record
Kind Words for a Busy Mind
Living by My Values
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who want a clear, practical introduction to thought records and thinking traps, whether you are new to CBT ideas or want a printable place to practice. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the thought record and weekly tracker whenever a hard thought shows up.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including anxiety or depression. If worry, low mood, or distressing thoughts last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Your thoughts are not the whole story. You get to write the rest.
Hard seasons of life can bring big urges, heavy guilt, and days when everything feels harder. This bundle brings together three gentle workbooks from Colorful Emotions Counseling, so you have a printable place to practice coping skills, self-compassion, and small steps, at your own pace.
The Gentle Healing Workbook Bundle includes three 23-page printable workbooks (69 pages in all). Each one offers plain-language psychoeducation and write-in pages for noticing your own patterns, practicing skills, and being kind to yourself. You do not have to do every page, and you can start with whichever book fits where you are right now.
BUNDLE AND SAVE
Bought separately, the three workbooks are $29.97. Together in this bundle they are $24.99, about 17% off.
WHAT'S IN THE BUNDLE
1. Riding the Wave: A Gentle, Skills-Based Workbook for Understanding Self-Harm Urges and Finding Safer Ways to Cope
Read about the urge cycle, rate your urges, practice urge surfing, TIPP, and grounding, learn your triggers and warning signs, and fill in a safety plan. Made to use alongside a therapist, with no descriptions of self-harm.
2. Making Peace With Me: A Self-Forgiveness Workbook for Letting Go of Guilt and Shame, Taking Responsibility, and Moving Forward With Compassion
Learn how guilt and shame differ, look back with fair eyes, answer your harsh inner voice, and move through four steps: owning it, making repair, learning and growing, and releasing.
3. Finding the Light Again: A Gentle Workbook for Understanding Low Mood, Taking Small Steps, and Reconnecting With What Matters
Read about the depression cycle, try action before motivation, use a Tiny Steps Planner and Activity Menu, catch and check harsh thoughts, and fill in a wellness and support plan.
WHAT'S INCLUDED
3 printable PDF workbooks, 23 pages each (A4, digital download), plus one ZIP file with all three
Each workbook includes a welcome, important information with crisis resources, a table of contents, worksheet pages, a weekly tracker, a reflection page, and a closing page
Delivery: Instant digital download of 3 PDF files (also included together as a ZIP). No physical item will be shipped.
WHO IS THIS FOR?
Adults who want gentle, printable support for self-harm urges, guilt and shame, or low mood, and therapists or counselors who may choose to use these workbooks in session. The self-harm workbook is designed to be used alongside a therapist. These workbooks are not designed for children or teens.
HOW TO USE
1. Purchase and download your files.
2. Print them, or type into them with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Start with the book that fits where you are, move through the pages in order or jump to what you need, and skip anything that does not fit.
IMPORTANT INFORMATION
These workbooks are psychoeducation for self-reflection and educational use only. They are not a substitute for professional mental health care, and they are not therapy, crisis care, a diagnostic tool, or medical advice. They cannot diagnose, assess, or treat any condition, including depression, and they do not promise any particular result. Some pages may bring up strong feelings, and you can pause or skip any page. If urges, guilt, shame, or low mood last, feel stronger, or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, U.S.), text HOME to 741741 (Crisis Text Line), or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You do not have to do this alone. You can take it one gentle page at a time.
Saying yes when you mean no. Apologizing for things that aren't your fault. Replaying a conversation for days, worried that someone is disappointed in you. If you are the one who keeps everyone happy, and you are tired, you are far from alone.
Permission to Say No is a 23-page printable, CBT-informed workbook that offers a gentle, practical way to look at people-pleasing and the fear of disappointing others. Using ideas from cognitive behavioral therapy (CBT), you will learn to notice the thoughts behind the urge to please, question the fears that keep it going, and practice kind, clear boundaries. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the cycle: Read plain-language pages on what CBT is, how thoughts, feelings, and actions connect, and where people-pleasing can come from.
Notice the pressure: Learn common thinking traps, explore how self-worth and approval get tangled, and check in on the rules you may be holding.
Pause before yes: Use a Yes and No Check-In, plan a boundary step by step, and weigh the evidence on feared outcomes.
Try something small: Plan small no experiments, use a thought record, and find kind words for the people-pleaser in you.
Live by your values: Choose what matters most to you, track your week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What CBT Is
Thinking Traps at a Glance
Thoughts, Feelings, Actions
Understanding People-Pleasing
Self-Worth and Approval
Noticing My Pleasing Patterns
My Yes and No Check-In
Setting a Boundary
Weighing the Evidence
Small No Experiments
My Thought Record
Kind Words for the People-Pleaser in Me
Living by My Values
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who find it hard to say no, worry about disappointing others, or feel their worth depends on keeping people happy. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes that are just for you. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the check-in, boundary plan, and weekly tracker whenever the urge to please shows up.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including anxiety or depression. If worry, low mood, or relationship stress last or affect your daily life, or if you feel unsafe in a relationship (National Domestic Violence Hotline: 1-800-799-7233), please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You can care deeply about others and still choose yourself.
You're not good enough. You always mess up. Everyone else has it together. If the voice in your head is the harshest one you hear, you are far from alone.
Quieting Your Inner Critic is a 23-page printable, CBT-informed workbook that offers a gentle, practical way to work with negative self-talk. Using ideas from cognitive behavioral therapy (CBT) and self-compassion, you will learn to notice your inner critic, question harsh thoughts, and practice kinder, more balanced ways of speaking to yourself. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand the cycle: Read plain-language pages on what CBT is and how thoughts, feelings, and actions connect.
Meet your inner critic: Learn where it may come from, the thinking traps it uses, and how self-criticism differs from self-compassion.
Reframe harsh thoughts: Check in on your self-talk, reframe harsh thoughts step by step, and reflect on core beliefs.
Gather new evidence: Try small experiments, use a thought record, and write kind words for your inner critic.
Live by your values: Choose what matters most to you, track your self-talk week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What CBT Is
Thinking Traps at a Glance
Thoughts, Feelings, Actions
Meeting Your Inner Critic
Self-Criticism and Self-Compassion
Noticing My Self-Talk
My Self-Talk Check-In
Reframing Harsh Thoughts
Core Beliefs About Myself
Noticing the Good
My Thought Record
Kind Words for My Inner Critic
Living by My Values
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice a harsh inner voice, struggle with self-criticism or low self-esteem, or want to practice treating themselves with more kindness. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes somewhere comfortable. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the thought record and weekly tracker whenever your inner critic gets loud.
IMPORTANT INFORMATION
This workbook is CBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression, anxiety, or low self-esteem. If harsh self-talk, shame, or low mood last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Talk to yourself like someone you love. You are worth that kindness.
DBT & Therapy Handouts
The argument that keeps repeating. The situation you can't change. The stuck feeling that follows you from one day to the next. When a problem feels like it has no way out, you are far from alone.
4 Ways to Solve Any Problem is a 23-page printable, DBT-informed workbook that offers a gentle, practical way to look at any problem through the four options from dialectical behavior therapy (DBT): solve the problem, change how you feel about it, radically accept it, or stay miserable. You will learn what each option means, work through a Problem Map, and practice choosing your next step on purpose. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
See your options: Read plain-language pages on what DBT is and the four ways to respond to any problem.
Solve what you can: Use a step-by-step problem-solving worksheet to turn a big problem into a first small step.
Care for your feelings: Try a feeling shift toolkit with check the facts, opposite action, and self-soothing ideas.
Practice acceptance: Learn what radical acceptance is and is not, and try gentle acceptance prompts.
Notice when you're stuck: Spot your Option 4 habits, track your choices week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What DBT Is
The Four Options at a Glance
Option 1: Solve the Problem
Option 2: Change How I Feel About It
Option 3: Radically Accept It
Option 4: Stay Miserable
Which Option Fits?
My Problem Map
Step-by-Step Problem Solving
My Feeling Shift Toolkit
Practicing Radical Acceptance
Noticing My Option 4 Moments
The Four Options in Real Life
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who feel stuck, overwhelmed by hard choices, or caught in the same problems again and again, and who want a printable place to practice DBT-informed skills. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the Problem Map, the feeling shift toolkit, and the weekly tracker whenever a new problem shows up.
IMPORTANT INFORMATION
This workbook is DBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression, anxiety, or borderline personality disorder. If distress, hopelessness, or low mood last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
You always have more than one option.
Some days your energy feels endless. Other days, it is gone by lunch. Spoon Theory gives you a simple picture for that: spoons as limited daily energy.
My Spoons Today is a colorful, 2-page printable handout that explains Spoon Theory in plain language and gives you a place to plan your own day. It is full of soft watercolor illustrations and keeps the words short, so it is easy to use when you are already tired.
WHAT'S INCLUDED
Page 1: What Is Spoon Theory? An illustrated "day of spoons," plus what costs spoons and what refills them.
Page 2: My Spoons Today tracker, with a color-in spoon jar, an energy dial, a task-and-spoon planner, a spoon budget box, refill ideas, and short reflection prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle way to notice and plan their daily energy, including people living with chronic illness, fatigue, burnout, or a heavy mental load. A therapist or counselor may also choose to use it with clients.
CREDIT
Spoon Theory was created by Christine Miserandino. This handout is an original, independent resource inspired by her idea and is not affiliated with or endorsed by her.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
What I Can Control: A Circles of Control Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows three nested watercolor circles (what I can control, what I can influence, what I can't control) with icon examples. Page 2 is a blank drawing/writing version where you sort your own worries, plus a "let it float" balloon for what's outside your control.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
CREDIT
The circles of control/influence idea is a widely shared tool, adapted from Stephen Covey's "circle of influence" concept. This handout uses original wording and art and is not affiliated with or endorsed by him or his estate.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Boundary House: A Visual Boundaries Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows a cozy house with a garden fence and gate: what's welcome inside, what can visit the yard, and what stays outside the fence, plus a few boundary phrases. Page 2 is a blank house and yard to fill in your own boundaries, with a "gate words" script box.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Feelings Wheel: A Feelings Wheel for Kids & Teens is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 is a bright, kid-friendly feelings wheel: 6 big feelings in the center (Happy, Sad, Mad, Scared, Surprised, Calm) and 18 more specific words on the outer ring, with six cute watercolor "feeling buddies." Page 2 is a daily check-in: circle your feeling buddy, color a blank wheel, "I feel ___ because ___," a how-big-is-it scale, a draw-my-feeling-face circle, things that help, and prompts (including one for teens).
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Kids and teens who are learning to name their feelings, and the parents, teachers, and school counselors who support them. A therapist or counselor may also choose to use it with clients.
CREDIT
Feelings wheels have been used for decades (an early version was created by Dr. Gloria Willcox in 1982). This is an original, simplified kid-and-teen version and is not affiliated with her work.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
Finding My Window: A Window of Tolerance Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows a house-window illustration with three color zones (red/orange "too much," green "just right," blue "shut down") and what each can feel like. Page 2 is a fill-in: my signs in each zone, grounding ideas to come back to the window, and what widens my window.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
CREDIT
The Window of Tolerance is a concept developed by Dr. Dan Siegel. This handout is an original, independent resource inspired by his idea and is not affiliated with or endorsed by him.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
What I'm Carrying: A Mental Load Backpack & Balloons Handout for Moms is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows an overflowing backpack of everything moms carry (appointments, lunches, birthdays, feelings) next to balloons for what can be set down, shared, or let go. Page 2 is a fill-in backpack sort: keep, share, set down, plus a balloon release and prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Coping Menu: A Coping Skills Menu & Self-Care Wheel is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 is a cafe-style "Today's Menu" of coping ideas sorted by time: Sips (1 minute), Small Bites (5 minutes), Main Course (20+ minutes), and Sweet Treats (just for joy), with watercolor food illustrations. Page 2 is a Self-Care Wheel to color in (Body, Mind, Feelings, People, Rest, Joy) with space to write one idea for each area, plus a blank "My own menu" and prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Teens and adults (busy moms especially) who want a quick, visual list of ways to cope on hard days, sorted by how much time and energy they have. A therapist or counselor may also choose to use it with clients.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
Naming a feeling is often the first step to coping with it. This starter kit gathers six colorful handouts for kids and teens: a feelings wheel, a body map of emotions, an anger volcano, an emotion iceberg, a coping menu, and a circles of control page.
The Feelings Starter Kit includes 6 printables (6 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 6 printables are $23.94. Together in this bundle they are $14.99, about 37% off.
WHAT'S IN THE BUNDLE
1. My Feelings Wheel: A Feelings Wheel for Kids & Teens (handout, $3.99 on its own)
2. Where I Feel It: A Body Map of Emotions Handout (handout, $3.99 on its own)
3. My Anger Volcano: An Anger Volcano Handout (handout, $3.99 on its own)
4. What's Under the Surface: An Emotion Iceberg Handout (handout, $3.99 on its own)
5. My Coping Menu: A Coping Skills Menu & Self-Care Wheel (handout, $3.99 on its own)
6. What I Can Control: A Circles of Control Handout (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (14 pages, A4, digital download) with a cover and contents page, followed by all 6 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Kids, teens, and the parents, teachers, school counselors, and therapists who support them. Younger children may need a grown-up to read along.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Loving someone and being hurt by them. Feeling grateful and exhausted. Being proud of yourself and still wanting to grow. If it feels like you always have to choose one side, you are far from alone.
Two Things Can Be True is a 23-page printable, DBT-informed workbook that offers a gentle, practical way to practice dialectical, both-and thinking from dialectical behavior therapy (DBT). You will learn what dialectical means, spot either-or thinking traps, practice swapping "but" for "and," hold two feelings at once, and look for a middle path. You do not have to do every page, and you do not have to do it perfectly.
WHAT THIS WORKBOOK HELPS YOU DO
Understand dialectics: Read plain-language pages on what DBT is and what it means for two things to be true at once.
Spot either-or thinking: Notice all-or-nothing, always/never, and right-or-wrong traps.
Swap but for and: Use a simple worksheet to rewrite "but" thoughts as "and" thoughts.
Hold more than one truth: Practice holding mixed feelings, acceptance and change, and two sides in relationships.
Find the middle path: Balance two extremes, write your own both-and statements, track your practice week by week, and close with a reflection page.
WHAT'S INCLUDED
23-page printable workbook (A4, digital download)
Welcome, Important Information, Copyright Notice, and How to Use This Workbook
What DBT Is
Common Either-Or Traps
What "Dialectical" Means
Either-Or vs. Both-And
Noticing My Either-Or Thinking
Holding Two Feelings
The "But" to "And" Worksheet
Acceptance and Change
Finding the Middle Path
Two Truths in Relationships
My Both-And Statements
Two Things Can Be True in Real Life
When to Reach Out
Weekly Tracker
Reflection page and Closing: Where to Go from Here
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Adults who notice black-and-white thinking, struggle with mixed feelings, or feel pulled between two sides, and who want a printable place to practice DBT-informed skills. It is written for individuals, and a therapist or counselor may also choose to use it in session.
HOW TO USE
1. Purchase and download your PDF.
2. Print it, or type into it with a PDF or note-taking app.
3. Set aside 10 to 15 quiet minutes. Move through the pages in order or jump to what you need, and skip anything that does not fit. You can come back to the "but" to "and" worksheet, your both-and statements, and the weekly tracker anytime.
IMPORTANT INFORMATION
This workbook is DBT-informed psychoeducation for self-reflection and educational use only. It is not a substitute for professional mental health care, and it is not therapy, a diagnostic tool, or medical advice. It cannot diagnose, assess, or treat any condition, including depression, anxiety, or borderline personality disorder. If strong emotions, relationship distress, or low mood last or affect your daily life, please reach out to a doctor or licensed mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 or call 911. © 2026 Colorful Emotions Counseling. Personal use only. Do not copy, share, resell, or redistribute.
Two things can be true at the same time.
What's Under the Surface: An Emotion Iceberg Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 is a big ocean illustration: "anger" (or the visible emotion) on the tip, and hurt, fear, shame, loneliness and more under the waterline. Page 2 is a blank iceberg to fill in, with a "what I need" lifebuoy and prompts. Kid, teen and couple friendly.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
CREDIT
The iceberg is a widely used metaphor for anger as a surface emotion (often associated with the Gottman Institute's "Anger Iceberg"). This handout uses original wording and art and is not affiliated with or endorsed by any organization.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
The Ball and the Box: A Grief Over Time Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows three illustrated stages of a box with a ball and a "pain button": the ball is huge at first, and over time the box grows around it so it hits the button less often. Page 2 has a blank box to draw your own ball today, plus gentle prompts for remembering and care.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
CREDIT
The "ball in a box" grief analogy is a widely shared idea, popularized by Lauren Herschel in a 2017 social media post. This handout uses original wording and art and is not affiliated with or endorsed by her.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Values Compass: A Values Worksheet is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 explains values with a watercolor compass, example values in four life directions (Relationships, Work & Learning, Health & Self, Fun & Community), and a word bank of 34 values to explore. Page 2 is a fill-in compass: a value and one small step for each direction, your top 5 values, what you notice when you're off course, what helps you find your way back, and reflection prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Teens and adults who want to get clear on what matters most to them, especially during a busy season or a big life change. A therapist or counselor may also choose to use it with clients.
CREDIT
Values exploration is used in many approaches, including Acceptance and Commitment Therapy (ACT). This is an original educational resource and is not affiliated with any organization.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
Missing someone is hard, especially for little hearts. Whether a loved one lives far away, a parent is deployed, a family is changing, or someone has died, children often need a simple way to feel connected.
Connected by Love is a colorful, 2-page printable activity inspired by the idea of an invisible string: a string of love we can imagine linking our hearts to the people we care about, near, far, and even after they have died. It uses warm, original illustrations and very little text, so it works well for children and the grown-ups who support them.
WHAT'S INCLUDED
Page 1: We Are Always Connected. An illustrated introduction to the idea, with near, far, and "in my heart" examples.
Page 2: Draw Your Strings. A drawing activity with you in the center and strings to the people and pets you love, plus three short prompts and a tip for grown-ups.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Children, families, teachers, and school counselors, especially around grief, separation, moving, deployment, divorce, or a first day of school. Teens and adults can enjoy it too. A therapist or counselor may also choose to use it with clients.
CREDIT
This activity is inspired by the idea in Patrice Karst's book The Invisible String. It is an original resource with original artwork and text, and it is not affiliated with or endorsed by the author or publisher. It pairs nicely with reading the book together.
PLEASE NOTE
This handout is for psychoeducation and connection only. It is not a diagnosis, treatment, or a substitute for mental health care, and no specific results are promised. If you or your child are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
Where I Feel It: A Body Map of Emotions Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 is an illustrated body outline with example spots where stress, worry, anger, sadness and calm can show up, plus a color key. Page 2 is a blank front-and-back body outline to color with your own color key and prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Anyone who wants a gentle, visual way to reflect on this topic. A therapist, counselor, or school counselor may also choose to use it with clients or students.
CREDIT
Body mapping of emotions is a widely used reflective activity (also explored in research such as Nummenmaa et al., 2014). This handout uses original wording and art.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
My Anger Volcano: An Anger Volcano Handout is a colorful, 2-page printable handout full of soft watercolor illustrations, with short, simple wording.
WHAT'S INCLUDED
Page 1 shows a watercolor volcano with the three stages of anger (heating up, rumbling, eruption), example triggers and warning signs for each, and four illustrated cool-down ideas. Page 2 is a fill-in volcano for your own triggers, warning signs, and eruption, plus a cool-down plan, a 1-10 "how hot did it get?" scale, an "after it cools" repair box, a tip for grown-ups, and reflection prompts.
Delivery: Instant digital download (PDF). No physical item will be shipped. Print as many copies as you need for personal use.
WHO IS THIS FOR?
Kids, teens, and adults who want a simple picture of how anger builds, and parents who want a shared language at home. A therapist, counselor, or school counselor may also choose to use it with clients or students.
PLEASE NOTE
This handout is for psychoeducation and self-reflection only. It is not a diagnosis, treatment, or a substitute for medical or mental health care, and no specific results are promised. If you are struggling, please reach out to a licensed professional. In an emergency in the US, call or text 988 or call 911.
Created by Colorful Emotions LLC
Dialectical behavior therapy (DBT) offers skills for holding two truths at once and for getting through hard moments. This bundle combines our two DBT workbooks with three handouts on cooling big feelings, the window of tolerance, and building a personal coping menu.
The DBT Skills Bundle includes 5 printables (2 workbooks + 3 handouts) in one easy PDF, with a contents page so you can find what you need. Each page offers plain-language psychoeducation and space for reflection. You do not have to do every page; start wherever fits right now.
BUNDLE AND SAVE
Bought separately, these 5 printables are $31.95. Together in this bundle they are $19.99, about 37% off.
WHAT'S IN THE BUNDLE
1. Two Things Can Be True: A DBT Workbook for Both-And Thinking, Mixed Feelings, and Finding the Middle Path (workbook, $9.99 on its own)
2. 4 Ways to Solve Any Problem: A DBT Workbook for Feeling Stuck, Hard Choices, and Radical Acceptance (workbook, $9.99 on its own)
3. Let It Cool: A Cozy Guide to Regulating Big Feelings (handout, $3.99 on its own)
4. Finding My Window: A Window of Tolerance Handout (handout, $3.99 on its own)
5. My Coping Menu: A Coping Skills Menu & Self-Care Wheel (handout, $3.99 on its own)
WHAT'S INCLUDED
1 printable PDF (54 pages, A4, digital download) with a cover and contents page, followed by all 5 printables
Delivery: Instant digital download. No physical item will be shipped.
WHO IS THIS FOR?
Teens and adults learning DBT-informed skills, and therapists or counselors who want printable DBT resources for their own practice.
HOW TO USE
1. Purchase and download your PDF.
2. Print the pages you need, or type into them with a PDF or note-taking app.
3. Set aside a few quiet minutes. Start with whatever fits where you are, and skip anything that does not.
PLEASE NOTE
These printables are for education and self-reflection only. They are not medical or mental health advice, diagnosis, or treatment, and they are not a substitute for care from a licensed professional. If you are in crisis, call or text 988 (U.S.) or call 911.
© 2026 Colorful Emotions LLC. Personal use only. Please do not share, resell, or redistribute the files.
Created by Colorful Emotions LLC
Live Workshops
Join a live virtual workshop for practical tools and gentle support.
Reclaiming Identity During Change, Uncertainty & New Beginnings
Between Versions of Me is a 90-minute virtual mental health workshop created for women navigating seasons of change when the person they were no longer quite fits, but who they’re becoming still feels uncertain. Whether you’re experiencing changes in motherhood, relationships, career, caregiving, fertility decisions, relocation, grief, or simply wondering, “Who am I in this season of my life?” —this workshop offers space to slow down and reconnect with yourself.
Through guided reflection and practical exercises, participants will create a transition map, explore the difference between identity and the roles they carry, clarify personal values, practice “both-and” thinking for navigating conflicting emotions, and create a low-pressure 30-day identity experiment to begin exploring what feels meaningful in this next chapter.
✨ You’ll leave with practical tools, guided reflection, and a digital workbook designed to help you navigate uncertainty with greater self-understanding and begin discovering what the next version of you might look like.
Eligibility: Texas residents who are physically located in Texas during the workshop
Loosening Perfectionism, Mom Guilt & Impossible Standards
Good Enough, On Purpose is a 90-minute virtual mental health workshop for moms and mother figures who feel pressure to do motherhood perfectly, carry guilt that never seems to let up, compare themselves to others, or find it hard to rest unless they’ve “earned” it. Motherhood can come with an endless list of spoken and unspoken rules. This workshop offers space to step back and ask which ones actually fit the life you have. It’s for any season of motherhood: pregnancy, postpartum, the school-age years, and beyond.
Through guided reflection and practical exercises, participants will learn the difference between guilt and responsibility, take inventory of their “good-mom rules” (chosen, borrowed, or impossible), practice the Fact – Story – Standard reflection to slow down comparison and self-criticism, identify three personal values, and practice the Notice – Normalize – Nurture self-compassion reset.
✨ You’ll leave with practical tools, guided reflection, and a digital workbook to help you design one good-enough experiment, one boundary sentence, and one support request for the week ahead. These are small, intentional ways to protect your energy without letting go of what matters most.
Eligibility: Texas residents who are physically located in Texas during the workshop
A Gentle Reset for Communication, Shared Responsibility & Feeling Like a Team Again
Us After Baby is a 90-minute virtual mental health workshop for moms anywhere from pregnancy through the first three years postpartum who are noticing how much their relationship has shifted. When a baby arrives, time, sleep, touch, roles, communication, and expectations can all change at once. This workshop makes room for that shift without blaming anyone. It is open to you whatever your relationship status, and the tools also fit co-parenting and other close support relationships.
Through guided reflection and practical exercises, participants will take a private “relationship weather report,” learn the Pause – Name – Need – Ask communication reset, map the invisible load of noticing, planning, doing, and remembering, turn one recurring complaint into a clear and specific request, and choose small reconnection rituals and repair phrases that take under ten minutes.
✨ You’ll leave with practical tools, guided reflection, and a digital workbook to help you build a realistic seven-day team reset: one shared-load action, one communication step, and two small moments of connection.
Eligibility: Texas residents who are physically located in Texas during the workshop
On-Demand Workshops
Prerecorded workshops you can watch anytime, at your own pace. Coming soon.
Looking for more support?
If you'd like to explore counseling, we'd love to hear from you.