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Downloadable Resources Created by Psychotherapists
Gain Valuable Insight from Expert Therapists and Work Toward Better Mental Health
Self-care is not just about giving yourself a break. We often forget the importance of taking the time to reflect on our thoughts, feelings and relationships in order to better understand ourselves and be more mindful of who we are. By digging a little deeper and taking an honest look at our habits and patterns, we can slowly start to take steps towards creating better mental health. Although it can feel daunting at first, investing in your own wellbeing is worth it to enjoy a more balanced life with improved emotional resilience.
"When we are no longer able to change a situation - we are challenged to change ourselves."
Viktor E. Frankl
Taking time to prioritise your mental health is an incredibly brave and powerful choice. The free downloadable resources you will find on this page are a great way to start exploring what self-care could look like. These tools can offer insight into areas of mental wellbeing that you have been struggling with, increasing both self-awareness and personal growth. No two journeys towards a healthier mind are the same – whether you find a resolution to some issues yourself or decide that professional counselling is necessary, navigating the realm of mental health should be done in your own individual way.
Take Control of Your Own Mental Health Journey
We are delighted to present a selection of free downloadable resources created by our team of expert psychotherapists here at Vitus Wellbeing, with the aim of helping you better understand and cultivate your own psychological well-being. Each resource contains valuable insights from therapeutic techniques and practices, to introducing helpful activities for those in need of emotional support.
We hope that these resources can bring some comfort, peace, and clarity in times of stress - so we urge you to take the time to explore and find what works best for you.
We regularly update this page with new resources, so remember to check back often.
The Worry Tree
A guide to help you deal with worries effectively.
Explore The Worry Tree, a practical guide designed to help manage worries effectively. This resource introduces a structured approach to categorise and address worries, distinguishing between hypothetical and current situations. Use the flowchart to navigate through thought-provoking questions aimed at understanding and coping with worries.
Progressive Muscle Relaxation
Release stress and tension with this guided relaxation exercise
Discover the transformative benefits of Progressive Muscle Relaxation (PMR) with this comprehensive guide. Learn how this relaxation technique works and experience a guided exercise to help release tension and promote deep relaxation. PMR involves systematically tensing and then relaxing different muscle groups, offering a powerful way to unwind and alleviate stress.
Fair Fighting Rules
11 Rules to resolve disagreements in a healthy way
Explore 11 rules designed to nurture and maintain healthy relationships by promoting effective communication and conflict resolution strategies. Learn how to express yourself assertively while honouring boundaries and developing mutual respect. This resource empowers individuals and couples to navigate conflicts constructively, enhancing relationship dynamics and promoting emotional well-being.
Assertive Communication
Clearly and calmly express your needs with assertive communication
Assertive communication is a vital skill for effective interpersonal interactions. This insightful resource breaks down the nuances of passive, assertive and aggressive communication styles, highlighting traits of assertive communicators and providing practical tips to refine your approach. Learn how to rephrase statements confidently and assertively, meaning healthier and more productive relationships.
How to Cope With Panic Attacks
Five useful strategies to help you cope with a panic attack
If you or somebody close to you is struggling with panic attacks and finding it difficult to cope, then this free resource may be helpful for you. Written by a licensed psychotherapist, it offers useful insights and practical tips. This invaluable resource can be a lifeline if you are struggling to understand, manage, or cope with the impacts of panic attacks.
Achieving Balance: Wheel of Life (worksheet)
A useful tool for measuring important aspects of your life
This free download is a useful tool to help you find the balance your life may need. It provides an easy way to see which areas could use some extra attention and which areas are thriving. It offers up a compassionate reminder that empowers you with a great way to reconnect to your values and life goals, enabling you to make sure you are living consciously and with intention.
Significant Life Events Timeline (worksheet)
Explore life events that have shaped the person you are today
Our lives are filled with moments that help define us and it can be helpful to track these pivotal experiences as they help shape who we are today. This free download offers you a guided method to record your life's milestones in an organised, visual way. Including thought-provoking questions that give you an opportunity for self-reflection.
15 Common Cognitive Distortions
Discover the most common cognitive distortions that can impact daily life
Gain an insightful overview of common cognitive distortions. This download provides an understanding of how these distortions can cause us to view reality in an inaccurate, often negative, way. With this knowledge in hand, we give ourselves the power to identify our distorted thinking patterns and challenge them with a newfound compassion for ourselves.
6 Tips for Successful Parenting
Reduce conflict and develop deeper connections with your children
Raising children is no easy feat. One of the best ways to help manage those parenting struggles and reduce conflict in the home is to engage in meaningful relationships with your children. In this free download, you can find helpful tips to develop deeper connections with your kids so that both you and your children can experience a more harmonious home.
Disclaimer:
At Vitus Wellbeing, we care about the well-being of all our clients and are passionate about providing helpful and reliable services. Downloading any of the files from this page is done with the understanding that it is intended to offer general informational advice and not as a substitute for professional help or mental health therapy.
We cannot guarantee any particular results and recommend that you seek a qualified healthcare professional or licensed therapist for additional guidance. If you have any questions or concerns, please feel free to contact us at any time.