"I’m fed up with anxiety and overthinking – it’s exhausting."
"I’m done with hearing the same old self-help advice – I’m looking for new insights and solid, practical tools."
"I'm committed to building healthier habits – but I need help making them stick."
Sound like you?
If so, you're in the right place!
This Toolkit Can Help You:
Feel Calmer
Get practical tools to reduce stress, anxiety, worry, and panic
Boost Mood and Energy
Learn evidence-based techniques for boosting happiness and vitality
Build Long-Lasting Habits
Learn a science-based system and get tools to build habits that stick
Get More Sleep
Ditch fatigue with our step-by-step, cutting-edge and comprehensive guide to sleeping better
Set Exciting Goals
Experience light-bulb moments and gain clarity around your goals, values and life direction
Stay Engaged
Work through bite-sized sections that are easy to read and understand
What's Included
The Thinking Slow Method (45 page PDF)
- Learn how to manage anxiety, worry, panic and low mood using Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Acceptance and Commitment Therapy (ACT) skills.
- Trauma-informed approach to coping with intense emotions through mindful thought processes.
- Includes: Grounding Techniques Worksheet, Self-Soothing Techniques Worksheet, Non-Violent Communication (NVC) Worksheets, Assertiveness Worksheets, Cognitive Reframing Techniques, Coping Statements and much more!
The Lasting Habits System (27 page PDF)
- Discover six key habits for boosting mental wellbeing and a science-based system for being consistent.
- Learn how food affects your mood and exactly what to eat for better mental health.
- Understand the psychology of motivation and use tools from Behavioural Activation (BA) to improve your mood and energy levels.
- Includes breathing exercises and a variety of habit trackers.
The Positive Emotions
Journal (11 page PDF)
- Boost your mood with this evidence-based positive psychology practice designed to help you cultivate joy, hope and gratitude.
- 298 prompts keep the activity fresh and engaging for you – you’ll never lack inspiration!
- Reinforces your learning from the rest of the toolkit, helping you create change that sticks.
The Better Sleep Planner (15 page PDF)
- Learn how to sleep better with cutting-edge insights from the latest scientific research.
- Adopt a range of lifestyle changes, cognitive behavioural techniques, and sleep hygiene practices for comprehensive sleep improvement.
- Discover techniques to calm a racing mind at night.
- Review 31 tips and choose the ones that resonate with you to create your personalised better sleep plan.
The GROW Planner (32 page PDF)
- Gain more clarity on your life direction and set goals that excite and inspire you.
- Learn the GROW framework used by trained coaches.
- Get tools to boost your confidence by helping you overcome avoidance and safety behaviours.
- Includes a series of worksheets for reducing social anxiety, e.g., a list of 110 social anxiety exposure ideas and an exposure hierarchy worksheet.
- Keeps your focus small so you feel motivated – not overwhelmed.
Therapy Reflections
Journal (4 page PDF)
- A handy self-reflection tool to help you make the most of your therapy sessions.
- Prompts include: Topics Discussed, My Reflections, How I'm Feeling and Key Insight.
- Includes emotion wheels to help you tune into and process your feelings.
- Fillable format allows you to type in the PDF and save it on desktop.
Phone Reminders (61 JPGs)
- The toolkit contains 61 images to store on your phone for quick and easy reference.
- From infographics to inspirational quotes, these images provide quick relief, inspiration, and motivation on your mental health journey.
- They reinforce your learning (in coping skills, mindfulness techniques, and breathing exercises, etc.), helping you create change that sticks.
- Provides a convenient way to incorporate self-care practices into a busy schedule, offering accessible tools for moments of self-reflection on the go.
Download Sample: Welcome Document
Testimonials
Leah Cornelius (@leahcornelius)
My favorite part of the toolkit would have to be The Thinking Slow Method. I have read and re-read that section and have filled out the flashcards.
I really appreciate how much information there is but that is said in a very clear, concise way.
With my personal history and working toward bettering myself as a person, wife and mother, I have been implementing many of the tools in the kit. I find the conscious act of identifying what cognitive distortion is going on is very effective and I have had a lot of new insights come to me.
Jasmin Harding (@jasmania559)
When I found The Mental Wellbeing Toolkit, it was like all the knowledge I had accumulated over the last decade was neatly organized and easy to understand all in one place.
I love that there is an integration of several therapy methods, (CBT, DBT, ACT etc). I found most of these methods to be effective in helping me develop healthy coping skills that I regularly use.
The Lasting Habits System creates motivation for me to follow through with healthy behavior and helps keep accountability.
In the past, I have found it difficult to stick with things but this toolkit kept me engaged and I will continue using it.
Save Time and Accelerate Your Mental Health Journey
Research shows that self-help is often enough for people to overcome mild to moderate mental health difficulties without professional support.With The Mental Wellbeing Toolkit, there's no need to read dozens of books.
Save your time, energy and money with our concise, integrative framework combining valuable insights from:
- Cognitive behavioural therapy (CBT)
- Dialectical behavioural therapy (DBT)
- Acceptance and commitment therapy (ACT)
- Internal family systems therapy (IFS)
- Positive psychology
- Behavioural activation (BA)
- Non-violent communication (NVC)
- Lifestyle medicine and more!
Address the Root Causes of Poor Mental Health
Research suggests one of the underlying mechanisms of both depression and anxiety is rumination – the tendency to focus your attention on distressing thoughts, emotions, and memories.
That's why Step 1 of toolkit, The Thinking Slow Method, outlines a step-by-step approach for reducing rumination.
It's also why we offer a 'Mental Wellbeing Toolkit' rather than a 'Depression/Anxiety Toolkit'. We focus on the root causes of poor mental wellbeing.
Flexible Format: Paper or Digital
Print or use as a digital tools - whatever works best for you!The fillable formats allows you to type directly into the PDFs and save them on desktop.
Free Lifetime Updates With Full Toolkit
One-off payment, lifetime access!Receive all future updates to The Mental Wellbeing Toolkit direct to your inbox when you purchase the full toolkit.
Download links (PDF, JPG and PNG files) for The Mental Wellbeing Toolkit will be emailed to you immediately upon purchase via our third-party service provider SendOwl.
Are you a therapist or coach? This toolkit is for personal use only. You can access our professional license toolkit here.
FAQs
1What makes this different from other self-help tools available on the market?
The Mental Wellbeing Toolkit is incredibly comprehensive at the same time as being as concise as possible. We cater to the low motivation and energy levels involved in poor mental wellbeing by ensuring our materials are as ‘fluff-free’ as possible. Our toolkit is based on the latest science which shows that depression and anxiety are not separate constructs. This is also a toolkit for life – users receive all future updates for free.
2Who is the toolkit for?
The toolkit is for anyone who wants to work on improving their mental health and wellbeing.
It’s grounded in an understanding of the impact of trauma on mental health.
The toolkit is for personal use only. Professionals are required to purchase The Professional’s Mental Wellbeing Toolkit.
Organisations are required to contact us for a bespoke quote.
It’s grounded in an understanding of the impact of trauma on mental health.
The toolkit is for personal use only. Professionals are required to purchase The Professional’s Mental Wellbeing Toolkit.
Organisations are required to contact us for a bespoke quote.
3 Who are the authors of the toolkit and how are they qualified?
The toolkit has been co-created by a number of professionals and people with lived experience of mental health issues – we believe this approach is essential to creating high-quality self-help tools. Our co-creators include licensed clinical psychologists, counselors and trained coaches, people with a wide range of mental health diagnoses as well as people using our tools to maintain their mental wellbeing. We actively seek user feedback to consistently improve the toolkit.
4Is this toolkit designed to replace therapy?
Research shows that many self-help tools are often enough for people to overcome mild to moderate mental health difficulties without professional support.
As an organisation, we aim to bridge the gap for people who cannot afford long-term therapy. We strive to provide resources that are deep enough to stimulate the same insights that can be gained in therapy.After you've worked through the toolkit, you may wish to complete The 30 Day Mental Health Challenge. It's designed to reinforce and expand on what you've learned, helping you create lasting change.
This toolkit is also an excellent supplement to therapy, helping you reinforce your learning and accelerate your progress.
We strongly encourage you to seek the support of a trained professional if your mental health issues persist after working through our resources, or if at any point you feel too overwhelmed emotionally or physiologically.
5Is your website secure? What are your payment methods?
Yes, our website is secure. You’ll see the ‘https://’ at the start of our website address which indicates this is a secure site. We use both Paypal and Stripe payment methods. Paypal is a secure and encrypted payment processor used by 173 million people worldwide. Stripe allows you to pay by card and is a PCI Service Provider Level 1 which is the highest grade of payment processing security. Please rest assured that your payment information is safe and secure.
6I have a question. How can I contact you?
Use the chat icon at the bottom of this page to send us a message and we'll get back to you as soon as possible.