Steady Mind, Steady Body — Skills Workbooks (choose 1, 2, or the Set)

Description

Steadiness isn’t a mood; it’s a practice.

These pages give you short, repeatable reps you can do anywhere: notice what’s happening, choose one tool, try it for a minute, and write one line about what changed. No story-mining. No perfection games. Just skills that stack.

Option A — Mental Health Skills Journal (6-in-1 daily practice)
Build a humane rhythm for thoughts, feelings, and basic care.

• Thought Log → catch the story, test with evidence, write one truer sentence you can act on.

• Thinking Patterns grid → map situation → thoughts → feelings → behavior → outcome; circle the lever for next time.

• Daily plan blocks → sleep, movement, meals, meds/supps, and one tiny joy.

• Weekly reflection → spot what helps and repeat it.

• SOS spread → “When I’m flooded, I will…” plus three contacts and one safe place.

Option B — Nervous System Regulation Workbook (present-moment tools)
Train the body to come back to steady without retelling the past.

• “Window” check-ins (amped / steady / shut-down) with quick routes toward steady.

• Somatic drills you can use anywhere: longer exhale, orienting, feet-to-floor, palm-to-heart.

• Trigger & support maps → plan exits and aftercare without blame.

• Boundary & pacing pages → write what’s okay today and what is not.

• Two-minute open/close rituals to bookend the day.

Option C — The Set (use together for momentum)
Morning: 1 minute from the Regulation book (state check + one tool).
Day: use the Mental Health thought log once when a sticky story shows up.
Evening: 1-minute close (what shifted + one kind promise for tomorrow).
The pair turns coping into a simple system you can keep.

Begin with a ten-minute loop: place your feet, breathe, mark your state, pick one tool (breath / reframe / boundary / rest), do it, then write one line of evidence that something shifted. Repeat tomorrow. Steady grows.