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Worry Tree
Worry is a sometimes unbearable and uncontrollable aspect of life that can be avoided and managed with the right guidelines. In this free download, you will be receiving detailed instructions on how to combat worry in an easy two part guide, including a visual representation called the ‘Worry Tree’, which is a simple process of thinking you can use and instructions for how to use it.
Wheel of Emotion
Through years of studying emotions, Dr. Robert Plutchik, an American psychologist, proposed that there are eight primary emotions that serve as the foundation for all others: joy, sadness, acceptance, disgust, fear, anger, surprise and anticipation. (Pollack, 2016)
The Perfectionist Trap
This model demonstrates how the cycle of perfectionism can lead to exhaustion.
A Model of Chronic Fatigue
How the symptoms of Physical illness, Social and Emotional states can lead to a cycle of chronic fatigue.
Chronic Fatigue Diary
Use this daily diary on a regular basis to become in tune your mind and body connection.
Instructions included on the download.
Circles of Control
Think of something that is bothering you, identify where you need to put your energy.
Assertiveness
When communicating with other people, it helps to keep in mind your thoughts, feelings and behaviours and those of the person you are communicating with.
Our thoughts and emotions sometimes get in the way of effective communication, and we can end up mis-communicating. An awareness of our own reactions, together with an understanding and awareness of how the other person might be reacting (their thoughts, feelings and responses) will give us important knowledge and help us to respond in a more assertive way. See the Assertiveness Infographic to understand more about the helpful thoughts, feelings and behaviours associated with assertiveness.
The Exhaustion Trajectory
This infographic shows how exhaustion, burn-out and fatigue are part of the same trajectory. You can find out more about the differences between the phases.
Combatting Self-Critical Thoughts
Use this tool to monitor your self-critical thoughts. Look at your self-critical thoughts head on. This tool provides you with questions to start to challenge and change your self-critical thoughts.
Urgent/Important Matrix
This download a simple but effective tool for prioritizing your to-do list based on the level of urgency and importance of each task. It helps you to regain control of the task you need to focus on for your long-term fulfilling goals.
What Stress Does to Your Body
This infographic is a reminder of some of the bodily impacts of stress.
P.A.C.E.
This infographic is a reminder of the different types of activities to include in your life to pace yourself for success, happiness and health.
Stay at Your Optimum for Longer
This infographic is a visual reminder of what happens when we push ourselves too fast for too long beyond our optimum capacity.
Energisers and Drainers
This is a handy sheet to reflect on the activities and people in your life that bring you energy or drain your energy.
Depression Thought Record
The aim of the thought diary is to help you to step back from some of your thoughts and reflect on them. It provides some structure to help you reflect and think of alternative thoughts and actions.
School Poster
The foundations for good mental health start in early years. The messages children receive at school are key to promoting good mental health. Here is a school poster with the message ’Never Assume Quiet is Weak and Loud is Strong’.
Let Go Audio File
In this audio, I combine progressive muscular relaxation with cognitive diffusion techniques and mindful breathing to help you to let go of tensions and worries. I’ve made it short so that it is a doable exercise that can be incorporated into your daily life. Find a comfortable chair to sit in and close your eyes, sit back and enjoy an instant revitalisation.
This audio file is part of the bonus material in my book ‘Exhausted!’