Free Resources by SpaceCare

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Workplace Mental Health as a System
A systems view of workplace mental health - the 3-layer model, seven failure modes, and a self-scoring scorecard.
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Values-to-Action Worksheet
Clarify what matters, choose a domain, and plan one small action that expresses your value.
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Values-to-Action Plan: ACT Homework Activity
A six-step ACT activity, from clarifying core values to a daily values-based check-in.
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Values Clarification Exercise
Sort a list of core values into not important, important, and very important to clarify what matters most to you.
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Three Good Things Exercise
Each evening for a week, note three things that went well, why they happened, and what you learn from them.
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Thought Record
A CBT worksheet for catching an automatic thought and weighing the evidence for and against it to reach a more balanced view.
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The STOP Technique
Stop, Take a step back, Observe, Proceed mindfully - a brief skill for responding instead of reacting.
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Spontaneous Activity
A Do-Observe-Learn-Plan worksheet for trying an activity and reflecting on what you notice.
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SMART Goal Worksheet
Turn a goal into a Specific, Measurable, Achievable, Relevant, and Time-bound plan.
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Pros and Cons of Acting on an Urge
Weigh the short- and long-term pros and cons of acting on an urge versus resisting it, then decide.
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Problem Solving
A structured worksheet for defining a problem, weighing possible solutions, and planning and reviewing the one you choose.
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PMR
Progressive Muscle Relaxation - a guided audio practice of tensing and releasing muscles to calm the body, with a tracker.
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Panic Cycle (Clark)
Clark's model of the panic cycle, showing how a trigger can escalate into panic.
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Observing Self Practice
Pause a few times a day to notice and name your inner experience from a calm, observing stance.
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Observing Self Exercise
A practice log and reflection on noticing the part of you that observes thoughts and feelings.
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Mastery & Pleasure Worksheet
Log a week of activities, rating each for mastery and pleasure, then plan more of what helps.
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GROW Model Template
A coaching framework - Goal, Reality, Options, Will - for clarifying a goal and planning the steps to reach it.
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Graded Exposure Record
An exposure worksheet for planning a feared situation and tracking anxiety before, during, and after facing it.
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Gain Maintenance Plan
A relapse-prevention plan to consolidate progress, identify high-risk situations, and prepare coping strategies.
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Defusion Practice
An ACT log for practising defusion techniques and tracking how your relationship with difficult thoughts shifts.
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Daily Reflection Journaling
A structured daily journal for rating your day, reflecting on key moments, and setting tomorrow's intentions.
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Cost Benefit Analysis
Weigh the costs and benefits of changing a thought or behaviour, decide, and plan and review the change.
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Core Beliefs Identification and Modification Worksheet
Identify core beliefs, test one against the evidence, and develop a more balanced alternative.
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Compassionate Letter to Self
Write a letter to yourself in the voice of a wise, kind friend, guided by prompts.
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Cognitive Triangle
A diagram of how thoughts, emotions, and behaviours influence one another within a situation.
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Cognitive Distortions Identification and Challenge Worksheet
Identify your most frequent cognitive distortions and work through questions to build more balanced thinking.
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CBT Longitudinal Formulation Diagram
A longitudinal CBT formulation diagram for mapping early experiences through to current patterns.
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Best Possible Self
A guided writing exercise: picture your life five years from now at its best, then identify a first step toward it.
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Attention Recovery Skill Practice
A log for practising noticing when attention drifts and gently refocusing.
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Activity Schedule
An hour-by-hour weekly schedule for recording your activities and noticing links between what you do and how you feel.
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Acceptance Log
A daily log for noticing unpleasant internal experiences and rating how much you accept rather than fight them.
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5-Part (Hot Cross Bun) Model
The five-part (hot cross bun) model linking a trigger to thoughts, emotions, physical sensations, and behaviours.
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Free Resources by SpaceCare

Workplace Mental Health as a System

Values-to-Action Worksheet

Values-to-Action Plan: ACT Homework Activity

Values Clarification Exercise

Three Good Things Exercise

Thought Record

The STOP Technique

Spontaneous Activity

SMART Goal Worksheet

Pros and Cons of Acting on an Urge

Problem Solving

PMR

Panic Cycle (Clark)

Observing Self Practice

Observing Self Exercise

Mastery & Pleasure Worksheet

GROW Model Template

Graded Exposure Record

Gain Maintenance Plan

Defusion Practice

Daily Reflection Journaling

Cost Benefit Analysis

Core Beliefs Identification and Modification Worksheet

Compassionate Letter to Self

Cognitive Triangle

Cognitive Distortions Identification and Challenge Worksheet

CBT Longitudinal Formulation Diagram

Best Possible Self

Attention Recovery Skill Practice

Activity Schedule

Acceptance Log

5-Part (Hot Cross Bun) Model