Free resources.
Practical tools you can use between sessions, or before you’ve ever booked one. No login, no paywall.
7 resources found.
Shame & self-worth
Reframe the Shame
Recognise shame, understand where it came from, and start to reframe it using relational, restorative and CBT-informed approaches.
Sleep
Sleep Diary
Track your sleep over seven days. Fill it in online or print it, then bring it to your next session or your GP.
Procrastination & avoidance
The Avoidance Cycle
Understand why you put things off, map the loop that keeps it going, and find a different entry point. Includes a note on ADHD and task-initiation.
Stress & burnout
The Mettle Stress Audit
Identify your top stressors, rate their impact, and build a simple action plan. Useful before a first session or any time things feel like too much.
For partners & family
5 Things That Help When a Man Won't Talk
Written for partners, parents and friends. How to stay connected to the man who goes quiet without making it worse.
Thinking patterns
CBT Thought Record
Write the thought down, look at what backs it up and what doesn’t, then find a fairer way to see it. Room for three thoughts, a page on double standards for when you’re tougher on yourself than you’d ever be on anyone else, and space to look back once you’ve done a few.
Needs & communication
The Repair Board
A board game and 36 needs cards. Map the three needs that are live for you, the things you do that actually meet them, and the survival reflexes you fall back on when they are blocked. Play it on your own, or with one or two other people.
Suggestion
What tools do you need?
I’m always building new worksheets and guides. Let me know if there’s something specific you’d like to see here.