loader image

Tools for

Loads of different tools to help with wellbeing, from journals for sleep and gratitude to exercises and tips around things like dealing with thoughts to a wellbeing plan


Take Stock of Your Habits

Use this sheet to record your daily habits and decide if they are helpful, unhelpful or neutral. It’s good to see where you are now. Then you can decide if you would like to change any of these habits.

Worksheets for Change Your Habits, Change Your Life - Ways to help start a new habit pdf
Ways to Help Start a New Habit

Starting a new habit can be tricky. Maybe you start out with good intentions but quickly become demotivated. Here are some helpful tips to improve your chances of success.

Ways to Stop an Unwanted Habit
Do you wonder why you repeat unhelpful habits even when you know they are not good for you? Check out this sheet to find out why and learn some great tips to help stop those unhelpful unwanted habits.

Expressing our needs is important. When we do this assertively, it improves our confidence and helps us make sure our needs are met. Check out our Do’s and Don’ts when it comes to being assertive, as well as tips for saying ‘No’, and reminding yourself that you have rights.

The Stress Loop

When we’re stressed, we may get stuck in a stress loop, where thoughts, feelings and body sensations make us feel worse and keep amplifying that feeling of stress. Check out this tool to help you break your stress loop.

Chaning Thoughts

Record any unhelpful thoughts, then come up with some more helpful ones. Practise saying the helpful ones in your head, so you are ready to use them the next time you have the unhelpful ones.

Tips for Zoom Anxiety
‘Zoom Anxiety’ is something a lot of students and young people experience. It can really affect your ability to get the most out of online learning and socializing. Check out the tips below to help you!


Wellness Toolbox

On days when we don?t feel our best we can use things in our wellness toolbox to give us a boost. These are just examples, feel free to

Balancing Act

We all have daily demands that require us to use our resources to cope with them. During stressful times the demands are higher so we need to increase our resources to balance these out. What resources do you have, or can add from the tools, to re-balance your scales?

Gratitude Journal

Keeping a gratitude journal helps us to focus on the positives in our life and has been shown to improve our overall wellbeing. Use this journal to record things that you feel grateful for each day.

Situation Anxiety Worksheet

Do you feel anxious in certain situations? Use this sheet to identify when, rate your anxiety levels, plan what tools to use in the situation, then report how you feel after the event. This way you can find ways to reduce your anxiety and face those stressful situations.

7 Day Sleep Journal

Keeping a sleep journal can be the first step to getting better sleep. Becoming aware of your habits and how you feel can help identify problem areas to deal with.

Space ship of control

What things are under your control? What is in your Spaceship me (under your control) and what is floating around in space (not under your control)?

Unhelpful Thoughts

We all experience unhelpful or negative thoughts. That’s perfectly natural. Here are some ways to help you deal with those thoughts. Which will help you?

Daily Positives

Boost your wellbeing by looking for the positives in every day. What things are you grateful for today? What did you learn? What did you enjoy? How did you help someone?

What I can control

Do you worry about lots of things? If so, it?s good to think about which of these are within your control and which are not. Then try to let go of the ones not in your control and work on the ones that are.

It's all connected!

How we think affects how we feel, what we do and sensations in our bodies. Knowing it?s all connected means if we change things in one area, say our thoughts the others will change too.

My Wellbeing Plan

Why not make a wellbeing plan using some of the tools from this page? Write it down and commit to it!

Positive self talk

Talking positively to yourself can make you feel better and help you to face challenging situations. It?s like being your own coach, encouraging yourself to keep going or that you are doing a great job.

Whats in your tool kit

Check out our tools for wellbeing in our toolbox and then think about making your own toolbox with things that you find useful for times of stress, worry and when feeling low.

Who can I talk to?

Who can you talk to when you feel stressed, worried, anxious or down? Make Yourself a list of people, friends, family, tutors etc who you can call, text, talk to when you need to.

Who can give me a hand?

Which people, places or things help you when you are feeling stressed? Make yourself a go to list for challenging times.

Enjoyable Activities List

Use this list to help you think of things that you enjoy or used to enjoy. Then challenge yourself to do one of these activities this week.

5 Ways to Wellbeing Planning Sheet

Use this sheet to record what you are going to do and when for each of the 5 areas.


It's okay to not feel okay

It’s natural to feel down, sad, anxious, or worried sometimes. It?s perfectly okay to have ?off? days when you’re not yourself. Try using some of the tools to help or just accept it?s an off day and take care of yourself.

Boat of Control

What is on your boat? You are in control of your boat and other people are in control of theirs! The sea is out of everyone’s control. Focus on what is in your control, things you can change, and let go of those you can?t.

We won’t spam!


Valleys Steps Ltd
Ty Antur
Navigation Park
CF45 4SN

?2017-2018 All Rights Reserved
Valleys Steps Ltd Reg No 09473917 | Registered Charity No 1166003 | Privacy Policy | Cookies