Free Self-Awareness &
Mental Wellness Resources
Practical tools designed to support self-awareness, burnout prevention,
emotional wellness, and sustainable care.
Download free assessments, worksheets, reflection tools, and wellness resources created to support emotional well-being, self-care, and personal growth.
Browse thoughtful insights on mental health, burnout, self-care, and emotional wellbeing
assesments tools
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Please note that the resources shared on this page are intended for educational and informational purposes only and are not a substitute for therapy, counselling, medical advice, or crisis support. If you are experiencing significant distress or require mental health support, please connect with a qualified healthcare professional or crisis service in your area.
Trackers
audio Resources
Coming Home Guided Practice
Self-Compassion Practice
In this podcast series, Amanda has real and honest conversations with helpers about the true hardships of providing care to others while we also talk about sustainable solutions to self-care and personal wellness.
Podcast Guest Appearances
The Build Good Fundraising Podcast
How to look after your mental health in a time of crisis
(April 2020)​​
The One Where You Care For Everyone Else But Yourself
(October 2024)​
FREE printable posters
Online Resources
Mental Health Commission of Canada
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National Standard for Psychological
Health and Safety in the Workplace
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Workplace Strategies for Mental Health
Building Stronger Teams
Supporting Effective Team Leaders
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Christie Zimmer's Printable Journal Pages
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Brené Brown's Wholehearted Inventory
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Barrett's Personal Values Assessment
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(excerpted from “The Compassion Fatigue Workbook”)
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Blog & forums, webinars for caregivers
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www.ottawamindfulnessclinic.com
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audios, self compassion exercises, videos​​
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What About You? A Workbook for Those
Who Work With Others
Vikki Reynolds
Resisting Burnout​​​
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Audio Recommendations
Articles/Research
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Teacher Burnout and Compassion Fatigue
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Social Work, Stress and Burnout
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Health Impact of Psychosocial Hazards at Work
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Burnout among Mental Health Workers
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Burnout, Secondary Traumatic Stress,
and Social Support
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Prevalence of Secondary Traumatic Stress
among Social Workers
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A History of Self-Care (Slate Magazine)
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Self-Care is More Than a To-do List
(Amanda Rocheleau, published in Mandate Magazine)
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Who Hears the Listeners?
Why Social Workers Facing Mental Health
Challenges are Left to Cope in Silence (Shauna McGinn)
Book Recommendations
Trauma Stewardship: An Everyday Guide to Caring for Self
while Caring for Others (Laura Van Dernoot Lipsky)
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The Compassion Fatigue Workbook (Francoise Mathieu)
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Burnout: The Secret to Unlocking the Stress Cycle
(Emily Nagoski and Amelia Nagoski)
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The Age of Overwhelm: Strategies For The Long Haul
(Laura Van Dernoot Lipsky)
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Self-Compassion (Kristen Neff)
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The Burnout Epidemic: The Rise of Chronic Stress and
How We Can Fix It (Jennifer Moss)
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Real Self-Care: A Transformative Program for Redefining Wellness
(Pooja Lakshmin, MD)
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When It's Never About You: The People-Pleaser's Guide to Reclaiming Your Health, Happiness and Personal Freedom
(Ilene S. Cohen Ph.D.)
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ACT for Burnout: Recharge, Reconnect, and Transform Burnout with Acceptance and Commitment Therapy (Debbie Sorensen)
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The Trauma of Burnout: How to Manage Your Nervous System
Before It Manages You (Dr. Claire Plumbly)
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When Helping You Is Hurting Me: Escaping the Messiah Trap
(Carmen Renee Berry)
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)
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Reducing Secondary Traumatic Stress: Skills for Sustaining
A Career in the Helping Professions (Brian C. Miller)
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)
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Countertranference and the
Treatment of Trauma (Constance Dalenberg)
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Set Boundaries, Find Peace: A guide to reclaiming yourself
(Nedra Glover Tawwab)
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)
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The Resilient Practitioner: Burnout and Compassion Fatigue Prevention and Self-Care Strategies for Helping Professions
(Thomas M. Skovolt and Michelle Trotter-Mathison)
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App Recommendations
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SAMapp
Self-help anxiety management
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Provider Resilience
Assess compassion fatigue and burnout levels regularly
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Daylio
Mood Tracker and Micro Diary
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Fabulous: Motive Me!
Create goals, rituals and new healthy habits
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Secret of Happiness
Create a daily gratitude list
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Five Minute Journal
A simple format for positive journaling
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Finch
Daily Self-Care Pet
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Insight Timer
Reflect, journal, track your feelings
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Happyfeed
Daily gratitude journal
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How I Feel
A feelings journal app