Free Resources by SpaceCare

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32 resources

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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