Free Tools & Handouts

A collection of simple, supportive resources to help you ride life’s waves with more calm and awareness. These tools explore how we respond to stress and offer gentle ways to steady, reflect, and reconnect.

5 Regulation Tools

Simple tools to help you feel calmer and more grounded — easy ways to reset your body and mind anytime.

Self - Soothing

Quick soothing tools to reconnect with calm using your senses — a gentle reset for mind and body.

Small Regulation Breaks

Short, mindful breaks to reset your body and mind — simple ways to pause, breathe, and come back to calm during busy days.

54321 Grounding

A simple sensory exercise to help you feel present and steady — notice what’s around you and return to the here and now.

The Stress Response System

Understand your stress response through the wave metaphor — calm waters, choppy waves, and under the surface — with tips to steady and restore balance.

Mindful Activities

Gentle, practical ideas for weaving mindfulness into your day — from morning coffee to creative or outdoor moments.

Mindfulness Skills

A gentle guide to building mindfulness in daily life — slowing down, paying attention, and responding with intention.

Breathing for Calm

Learn gentle breathing techniques to help you slow down, release tension, and return to calm.