Resources to help you understand anxiety and panic, notice what may be happening in your mind and body, and explore different things that might help.Managing PanicVideoUnderstand what may be happening in your mind and body during panic, with practical ideas that may help you feel a little safer and more grounded.Watch video → What Might Help Right Now?Visual worksheetA simple menu of physical, sensory, grounding, breathing, distraction and connection ideas for moments when anxiety or overwhelm feels difficult to manage.Download the worksheet belowBody Check-InVisual worksheetA visual way to notice things like tension, temperature, posture, thoughts and other body sensations — particularly useful when finding words for what you're experiencing is difficult.Download the worksheet below

Resources for times when everything feels too much, thinking becomes difficult, your capacity feels reduced or your mind and body seem overloaded.Regulation doesn't have to mean becoming calm. It can be about noticing what your system needs — perhaps movement, sensory input, less stimulation, fewer demands, connection, rest or simply some time to recover.My Regulation Menu Visual WorksheetA visual resource helping someone discover their regulation preferences: movement, sensory input, quiet, pressure, rhythm, distraction, connection, reducing demands, etc. Importantly, it wouldn't assume calm is the goal.Click to Download WorksheetOverwhelm: What Is Making This Harder?A Visual WorksheetA visual check-in for identifying contributors such as noise, light, people, decisions, hunger, tiredness, demands, transitions, uncertainty, pain/discomfort or too much information.Click to DownloadMy Overwhelm Early-Warning Signs A visual WorksheetHelping someone recognise their own changes in thinking, speech, movement, sensory tolerance, emotions and capacity before they reach complete overload.Click to Download

Resources for noticing, understanding and communicating emotions — including when knowing what you're feeling isn't easy.My Emotion Landscape A Visual WorksheetA visual exploration of emotions using colour, size, weather/landscape imagery and intensity rather than requiring someone to name a feeling immediately.Click Below to Download WorksheetWhat Might My Emotion Be Telling Me? A Visual WorksheetExploring emotions as information: needs, boundaries, safety, loss, connection, fairness, rest, uncertainty, etc., without implying every emotion has one fixed meaning.Click Below to Download WorksheetWhen I Don’t Know What I’m Feeling A Visual WorksheetSpecifically alexithymia - friendly: starting with body sensations, thoughts, urges, behaviour, energy and context before trying emotion words.Click Below to Download WorksheetMy Emotion Communication MenuA Visual WorksheetDifferent ways to communicate an internal experience when speaking is difficult: words, writing, pointing, scales, colours, images, texting, showing someone a resource, or asking for time.Click Below to Download WorksheetEmotion Intensity & Capacity Map A Visual WorksheetExplore how the same emotion can affect thinking, speaking, sensory tolerance and what someone has capacity for at different intensities.Click Below to Download WorksheetEmotion Response Plan A Visual WorksheetThis practical resource, bringing the understanding together into “What might help me respond to what I’m experiencing?”Click Below to Download WorksheetWhat Happens After the Emotion?A Visual WorksheetA visual worksheet exploring the after-effects of an emotional experience. Click Below to Download WorksheetMy Emotional Needs CompassA Visual WorksheetA visual worksheet to help explore what someone may need when an emotion appears.Click Below to Download WorksheetWhen I Have Mixed FeelingsA Visual WorksheetThis worksheet gives you a visual way to explore different feelings that may be present at the same time, without needing to decide which one is the “right” feeling. It can help you notice what each feeling may be connected to, what they might be pulling you towards, and what you might need.You don’t have to choose one feeling for your experience to make sense.Click Below to Download WorksheetWhen My Feelings Arrive LaterA Visual WorksheetThis worksheet helps you gently look back at what happened, notice when feelings or body signals began to appear, and explore what you might need now. It can be particularly useful if emotions tend to make more sense hours, days or even longer after an experience.Click Below to Download Worksheet

Resources to help you understand trauma responses, notice what may help you feel safer, and gently explore what your brain and body might be responding to.Why Does My Body React When I Know I’m Safe?2-page visual worksheetExplore why your body may react to reminders of past experiences, and discover what helps you reconnect with the present and feel safer.Download the 2-page worksheet belowMy Sense of Safety MapVisual worksheetExplore what helps you feel safer in your body, surroundings, relationships and communication, and discover the choices and support that may make a difference.Download the worksheet belowWhat Is My Body Picking Up On?Visual worksheetExplore the clues your body may be noticing and gently spot patterns in situations, sensory experiences, relationships and environments — without needing to know or revisit why they affect you.Download the worksheet belowWhen the Past Feels Like It’s Happening NowVisual worksheet packExplore what may be happening when the past suddenly feels present, with practical ways to notice the difference between then and now, work gently with freeze, and discover what helps you return to the present.Download the worksheet pack below

Practical, affirming resources for sensory needs, overwhelm, executive functioning, masking, emotions and understanding how you experience the world.Why Can I Do This Sometimes But Not Others?Visual worksheetExplore why your capacity can change from one moment or day to another, and discover what might make things easier or harder for your brain.Download the worksheet belowMy Executive Function MapVisual worksheetExplore the different thinking skills involved in getting things done, notice where things may become harder, and discover what helps your brain at each stage.Download the worksheet belowMy Sensory WorldVisual worksheetExplore how you experience the eight sensory systems, notice what you may seek, avoid or notice differently, and discover what helps support your individual sensory needs.Download the worksheet belowWhat Is Taking Up My Capacity?Visual worksheetExplore what may be using up your energy, focus and headspace, and discover what might help lighten the load or give you more capacity.Download the worksheet belowWhen I Can’t Get Started2-page visual worksheetExplore what might be making it difficult to get started, and discover different kinds of support you can experiment with to find what works for your brain.Download the 2-page worksheet belowMy Communication PreferencesVisual worksheetExplore what helps communication work better for you, including processing time, language, written information and what you might need when stressed, overwhelmed or tired.Download the worksheet belowUnderstanding My ND5-page visual workbookExplore how you think, communicate and experience the world, and build a personalised picture of your needs, preferences, strengths and what helps you.Download the 5-page workbook below

Resources for the inner critic, shame, feeling not good enough and finding kinder ways of relating to yourself.When My Inner Critic Gets LoudVisual worksheetExplore what your inner critic says, when it tends to get louder, what might be behind it, and what could help you respond differently.Download the worksheet belowA Different Way to Talk to Myself2-page visual worksheetExplore how to turn harsh self-talk into something fairer, more accurate and believable, without forcing yourself into positive thinking.Download the 2-page worksheet belowMy Compassion MenuVisual resourceA simple, low-thinking-demand menu of things you can try when being kind to yourself feels difficult and you need something practical to help right now.Download the visual resource belowWhen I Feel Like I’m Not EnoughVisual worksheetExplore what happened, what you may have made it mean about yourself, and whether there could be another way of understanding the situation.Download the worksheet belowMy Evidence of MeVisual worksheetBuild confidence by gathering real evidence of things you've handled, learned, tried, changed and kept going through — including the things you might usually overlook.Download the worksheet belowWhose Measuring Stick Am I Using?Visual worksheetExplore the expectations and standards you may be measuring yourself against, and consider what actually matters to you and what “enough” might look like on your own terms.Download the worksheet belowMy Confidence GardenVisual worksheetExplore what supports your confidence, what can get in the way, the progress you might overlook, and what you would like to keep growing in your own way.Download the worksheet below

You can have a look at our similarly titled blog which may help you understand more.Below is worksheet on things you might want to consider asking and finding out about with a potential therapist:Liz and Rachel will be happy to go through this worksheet with you on an introduction call to help you understand more about what you want and how they may be ble to help.