Resources

Here you’ll find free worksheets and handouts created to support balance, resilience, and personal growth. These tools are designed to be clear, practical, and easy to use — whether you’re looking for help with organization, stress management, or simply slowing down and reflecting.

Disclaimer: These resources are for educational and personal use only. They are not a substitute for professional therapy. If you’re struggling, please reach out to a licensed mental health provider.

📘 Task Master: Expansive Semester (Planner)

A full-featured tracker for up to six classes. Includes weekly task lists, progress dropdowns with automatic color coding, and a summary dashboard that shows completion percentages.

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📗 Task Master: Simple Weekly (Tracker)

A lightweight weekly grid for tracking readings, assignments, and quizzes. Designed for simplicity — color-code tasks manually and use the optional snapshot tab for a printable overview.

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🌡️ Window of Tolerance Map (Worksheet)

We all function best within a “window” where stress feels manageable. This worksheet helps you map your personal signs of calm, overwhelm, and shutdown — and gives you practical tools, like grounding exercises and the dive reflex, to return to balance.

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🧠 Men’s Stress & Shutdown Check-In (Worksheet) 

Many men experience stress through withdrawal, emotional shutdown, or irritability. This worksheet helps identify those patterns, reflect on what’s happening underneath, and explore healthier ways to cope and connect. 

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🎯 Values, Goals, & Boundaries (Worksheet) 

Clarity about your values makes it easier to set meaningful goals and healthier boundaries. This worksheet guides you through exploring what matters most, where your limits are, and how to align daily choices with your deeper priorities.

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🌙 Sleep & Body Balance (Handout) 

Sleep is a cornerstone of mental health. This handout combines cognitive-behavioral strategies with holistic tips to help improve sleep hygiene, regulate daily rhythms, and restore energy.

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🥗 Holistic Nutrition & Mental Health Reflection (Worksheet) 

Food and mood are deeply connected. This reflection tool helps you notice how nutrition, energy, and emotions interact in your life, with prompts for experimenting with small, supportive changes.

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🧘 Mindfulness & Self-Compassion Pause (Handout) 

Sometimes the most powerful shift is a pause. This short handout teaches a quick mindfulness and self-compassion practice to ground yourself, soften inner criticism, and reconnect with the present moment. ✨ This short practice is designed to give you a gentle pause in your day — a simple way to slow down, breathe, and offer yourself kindness.

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🌱 A Note on Mindfulness 

Not everyone connects with meditation right away — and that’s completely normal. Mindfulness isn’t about “emptying your mind” or doing it perfectly. It can feel awkward or frustrating at first, and that’s part of the process.

The good news: there are many ways to be mindful. If sitting still isn’t for you, that doesn’t mean mindfulness is out of reach. What matters is finding a practice that helps you slow down, notice the moment, and treat yourself with care.

💡 Below is an alternative to the common mindfulness practices you usually hear about — something flexible, practical, and made for real life.

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🌟 Closing Note

These resources are designed to help you explore your mental health, build resilience, and make meaningful changes one step at a time. Whether you’re curious about mindfulness, working on better sleep, reflecting on values, or learning new ways to cope with stress, remember: you don’t have to do it all at once. Small steps add up.

If you’d like support applying these tools to your own life, or if you’re looking for therapy that meets you where you are, I invite you to connect with Iterations Counseling.