Free Tools and Handouts for Stress and Trauma Healing
Free Therapist-Created Tools for Stress, Anxiety, and Emotional Regulation
These downloadable worksheets are designed by registered clinical counsellors at Tidal Trauma Centre to support your mental health between sessions, or as a gentle starting point if you're not yet working with a therapist.
Each resource is grounded in the same evidence-based approaches we use in therapy, including EMDR, IFS, AEDP, somatic and sensorimotor techniques. They're simple, effective tools for managing overwhelm, improving sleep, calming your nervous system, and developing insight.
Looking for something specific? We’re always creating new handouts based on what our clients find most helpful in therapy. If there’s a resource you’d like to see, or if you’re not sure where to begin, please don’t hesitate to contact us.
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We’re here to help you find what feels supportive.
Are these resources really free?
Yes. These handouts are offered at no cost, with no strings attached. They're created by our clinical team to make trauma-informed support more accessible — whether or not you're currently in counselling.
Do I need to be a client to use them?
No. These worksheets are available to anyone who might benefit. They’re useful on their own or alongside therapy.
Can I share these with friends, students, or clients?
Yes, we encourage you to share them for personal or professional use. If you're a practitioner or educator, please credit Tidal Trauma Centre when distributing.
I'm feeling overwhelmed, where should I start?
You might begin with the nervous system tools or the inner critic worksheet, depending on what feels most pressing. If you're unsure, you're welcome to book a consult and talk it through with one of our counsellors.
Will more resources be added?
Yes. We're actively creating new tools based on what clients find most helpful in therapy. Check back soon or reach out if there’s something specific you’re looking for.