Here are a variety of free resources to self-assess
as well as to guide you in your reflection and personal work.

Feel free to refer to them as much as you like and to refer other people as well.


However, please keep in mind that everyone is different;

when in doubt or facing a crisis, don’t delay, seek help.

Worksheets and Handouts

mood tracker

Mood Tracker

Drama Triangle

Drama Triangle

Feelings Wheel

Feelings Wheel

Daily Reflection-page-001.jpg

Daily Reflection

Grounding Techniques

Grounding Skills



Personal and Professional Values


Compassion Fatigue Warning Signs

Warning Signs

Self-Awareness Journal


Low Impact Debriefing

Low Impact Debriefing

Self Enhancement Possibilities-page-001.


13 factors.jpg

13 Workplace Factors

Copy of Copy of he Mindful S.T.O.P. .jpg

The Mindful S.T.O.P.



Self-Care Poster

Self-Care Poster

Wellness Plan

Wellness Plan

Anxiety Management Worksheet

Anxiety Management

Pathways by Amanda Rocheleau

Pathways Worksheet

Contributing Factors to Burnout

Burnout Worksheet

Self-Care Journal

Self-Care Journal

In this podcast series, I interview all kinds of helpers so that we can have real and honest conversations about the true hardships of providing care to others while we also talk about sustainable solutions to

self-care and personal wellness.

Online Resources

Mental Health Commission of Canada

Guarding Minds at Work

National Standard for Psychological
Health and Safety in the Workplace

Psychological Health and Safety in the Workplace

Building Stronger Teams
Supporting Effective Team Leaders

Christie Zimmer's Printable Journal Pages

Signs and Symptoms of CF & VT

(excerpted from “The Compassion Fatigue Workbook”)

Blog & forums, webinars for caregivers

audios, self compassion exercises, videos

training for trauma exposed professionals

support for people caring for the elderly


William P. Ryan PhD (YouTube Channel)

Scroll to bottom for free audio clips of
mindfulness practices and meditations

What About You? A Workbook for Those
Who Work With Others
Sleep Health Information

Talk Tools
Mental Health Communication Skills Training


Mountain Meditation                                    

Urge Surfing                                                   

Still Mind/Deep Breathing                            


Trauma Stewardship: An everyday guide to caring for self

while caring for others  (Laura Van Dernoot Lipsky)

The Compassion Fatigue Workbook  (Francoise Mathieu)

Burnout: The Secret to Unlocking the Stress Cycle 
(Emily Nagoski and Amelia Nagoski)

Self-Compassion (Kristen Neff)


Simple Self-Care for Therapists: Restorative Practices to Weave Through Your Workday (Ashley Davis Bush)


When the Body Says No (Gabor Mate)


Transforming the Pain: A workbook on Vicarious Traumatization (Pearlmann & Saakvitine)


Treating Compassion Fatigue (Charles Figley)


Compassion Fatigue: Coping with secondary traumatic stress disorder in those who treat the traumatized (Charles Figley)


Help for the Helper: the psychophysiology of compassion

fatigue and vicarious trauma (Babette Rothschild)

Countertranference and the
Treatment of Trauma (Constance Dalenberg)

Working from the Heart  (William P. Ryan)


Burnout & Compassion Fatigue: A Guide for Mental Health Professionals and Care Givers  (Christine Florio)


MBSR Every Day: Daily Practices from the heart of

Mindfulness-Based Stress Reduction  (Elisha Goldtein, PhD)


True Love: A Practice for Awakening the Heart

(Thich Nhat Hanh)


The Mindfulness and Acceptance Workbook for Anxiety

(Georg H. Elfert)


Stop, Breathe, Think

Meditation guide for mindfulness and compassion


Self-help anxiety management

Resilience Provider
Assess compassion fatigue and burnout levels regularly

Mood Tracker and Micro Diary

Fabulous: Motive Me!

Create goals, rituals and new healthy habits

Secret of Happiness

Create a daily gratitude list

Five Minute Journal
(for iPhone)

A simple format for positive journalling