Finding Your Footing: Therapy Resource

Finding Your Footing: Therapy Resource is a 4-Workbook Series (Fillable PDF Bundle)

Learn to ground yourself, understand your emotions, soften your inner critic, and build a coping plan you can keep using, one workbook at a time.

Finding Your Footing is a package of four fillable PDF workbooks that build on each other. Each one combines clear, compassionate psychoeducation with guided exercises and space to reflect, so you can move at your own pace from feeling overwhelmed toward feeling steadier.

WHAT'S INCLUDED (4 WORKBOOKS, 64 PAGES TOTAL)

1. Finding Your Footing: Grounding & Mindfulness

Learn what grounding and mindfulness are (and aren't), then practise the 5-4-3-2-1 exercise and a calming parasympathetic breath. Includes reflection pages and a daily grounding tracker.

2. Finding Your Footing: Emotional Regulation

Understand emotions as information, the window of tolerance, and early body cues. Build your own Trigger & Body Cue Map, practise box breathing, and track your emotions through the week.

3. Finding Your Footing: Acceptance & Self-Compassion

Explore acceptance and the three parts of self-compassion. Complete a Self-Compassion Break, practise answering your inner critic with a compassionate voice, and use a daily practice log.

4. Finding Your Footing: Coping & Integration

Bring everything together with a personal Coping Toolkit and Coping Plan. Includes a distress tolerance section with healthy distractions and positive coping statements for moments you can't change right now.

HOW IT WORKS

- Start with Workbook 1 and move through in order. Each workbook builds on the skills from the one before.

- Type directly into the fillable PDF, or print the pages and write by hand.

- Take your time. There is no right or wrong pace.

DETAILS

- Format: 4 fillable PDF files (digital download, nothing ships)

- Pages: 64 total (15 + 15 + 15 + 19)

- Printable: yes (A4 size; most printers can scale to US Letter)

- Fillable on a computer with a PDF reader that supports forms (such as Adobe Acrobat Reader)

Created by Carolyn Carrier, Carrier Counselling & Consulting.

IMPORTANT NOTE

These workbooks are educational and self-reflective tools. They are not a substitute for professional mental health treatment, therapy, or crisis support. If you are struggling, please reach out to a qualified professional. In Canada, you can call or text 9-8-8 at any time.

(c) 2026 Carrier Counselling & Consulting. For personal use. Not for resale, redistribution, or sharing.