Everything here is free, private, and yours to use whenever you need it: exercise sheets for breathing, meditation and grounding, plus a journal for writing things down.
Pick a category below for step by step sheets you can print or save: breathing patterns, short meditations, and grounding techniques for the moments that call for them.
For the moment your chest feels tight or your heart won’t slow down: five techniques you can use anywhere, including box breathing and the physiological sigh.
For before a hard conversation, waiting in the car, or when your thoughts won’t stop circling: short meditations built for that exact moment, not a long sit.
For when your mind has left the room, at your desk, in a meeting, or in the middle of an argument: simple ways to bring your attention back to right now.
Putting difficult thoughts into words, rather than just turning them over in your head, is one of the more researched tools in psychology. A review published in Advances in Psychiatric Treatment looked across decades of studies on expressive writing, developed by psychologist James Pennebaker, and found consistent evidence for improved mood and reduced psychological distress, particularly when people wrote about something emotionally significant for short sessions over a few days.
Journalling does not have to mean writing pages about your feelings every night. It can be three good things from your day, a few unstructured lines before bed, or a short prompt to work through something specific, like a conversation you are dreading or a decision you keep circling back to. Different forms suit different moments, which is why our Journal tool offers a few starting points rather than a single format.
Our Journal tool is free to use, works on your phone or computer, and needs no account or download. Everything you write stays on your own device. Nothing is saved, sent, or stored anywhere unless you choose to download it as a PDF, and even then it only exists on your device, we never see it. That makes it a safe place to write honestly, even about things you are not ready to say out loud.
A calmer way to end the day than another scroll through your phone in bed.
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A short, honest look at why putting things into words helps, and how the Journal tool keeps every word private unless you choose to keep it.
Journalling is a tool for reflection, not a substitute for counselling. If what comes up while writing feels like more than you want to hold on your own, that is worth bringing to a conversation with a counsellor.
A private space to write freely. Nothing is saved or sent anywhere, unless you choose to download it.
If you would like to keep what you write, there are a few simple ways to store it: a private folder on your phone or computer, a notes app that can hold PDF attachments, or printed out and kept in a physical journal or folder. Because nothing is stored on our side, wherever you save the PDF becomes the only copy, so it is worth choosing somewhere you will not lose it.
Written by Storme Brand, HPCSA Registered Counsellor, Reg. PRC0023531, practising from Jeffreys Bay since 2012. Each one is free to download and use. They are general information, not a substitute for counselling, so if you would like more support, get in touch, there’s no obligation to book. If you are nearby, in-person sessions are available in Jeffreys Bay.
