Free resources for your general wellbeing on this page – either exercise sheets or in the form of the journalling tool.
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.
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.
These are free, practical tools you can use on your own, for the moments that come up in daily life. Breathing exercises, meditations, grounding techniques, and a private space to write, for home, the office, the car, and everywhere in between.
Simple breathing patterns for focus, calm, and winding down, from box breathing to the physiological sigh.
Short meditations for specific moments: before a hard conversation, waiting in the car, or when your thoughts are spiralling.
Practical grounding techniques to bring you back to the present, at a desk, in a meeting, or anywhere you need one.
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.
