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Tough Times Toolkit
Life got you down? Grab your Tough Times Toolkit! It's your emotional first aid kit, packed with resources to soothe, empower, and help you rise above those challenges.
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Inside, you'll find:
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Books: Mind-blowing reads to shift your perspective.
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Podcasts: Inspiring stories and expert advice.
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Websites: Supportive communities and quick doses of inspiration.
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Groups: Connect with others who get it.
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Journal Prompts: Dive deep and explore your inner world.
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And more! Constantly updated with new tools and inspiration.
Grab your Toolkit and turn those challenges into triumphs! ✨
Tough Times Toolkit
First Aid for Feelings | Resource Type | Resource Name | Description | Contact Info/Link |
|---|---|---|---|---|
Psychological Assessments (Expanded) | The Drug Abuse Screening Test (DAST-10) | Screens for drug use disorders | Various online resources | Helps identify potential drug abuse issues |
Psychological Assessments (Expanded) | The PROMIS Emotional Distress - Anxiety Short Form | Measures anxiety symptoms | HealthMeasures.net | Part of a larger set of patient-reported outcome measures |
Psychological Assessments (Expanded) | The PROMIS Emotional Distress - Depression Short Form | Measures depression symptoms | HealthMeasures.net | Part of a larger set of patient-reported outcome measures |
Psychological Assessments (Expanded) | The Connor-Davidson Resilience Scale (CD-RISC) | Measures resilience | Various online resources | Assesses ability to cope with stress and adversity |
Psychological Assessments (Expanded) | The State-Trait Anxiety Inventory (STAI) | Measures both state and trait anxiety | Various publishers | Distinguishes between temporary and long-term anxiety |
Psychological Assessments (Expanded) | The Social Phobia Inventory (SPIN) | Measures social anxiety symptoms | Various online resources | Assesses fear and avoidance of social situations |
Psychological Assessments (Expanded) | The Penn State Worry Questionnaire (PSWQ) | Measures worry and anxiety | Various online resources | Assesses excessive worry and its impact |
Psychological Assessments (Expanded) | The Acceptance and Action Questionnaire (AAQ-II) | Measures psychological flexibility | ContextualScience.org | Assesses willingness to experience difficult emotions |
Psychological Assessments (Expanded) | The Difficulties in Emotion Regulation Scale (DERS) | Measures emotion regulation difficulties | Various online resources | Assesses challenges in managing emotions |
Mental Health Support | Resource Type | Resource Name | Description | Link/Source |
Mental Health Support | Crisis Hotlines | 988 Suicide & Crisis Lifeline | 24/7 support for those in crisis | 988lifeline.org |
Mental Health Support | Crisis Hotlines | Crisis Text Line | Text support for any crisis | crisistextline.org |
Mental Health Support | Crisis Hotlines | The Trevor Project | Crisis support for LGBTQ young people | thetrevorproject.org |
Mental Health Support | Crisis Hotlines | The Jed Foundation | Resources and support for emotional health and suicide prevention in teens and young adults | jedfoundation.org |
Mental Health Support | Crisis Hotlines | The National Alliance on Mental Illness (NAMI) | Support, education, and advocacy for people with mental illness and their families | nami.org |
Mental Health Support | Crisis Hotlines | The MentalHealth.gov | Information and resources on mental health conditions and treatment | mentalhealth.gov |
Mental Health Support | Online Therapy Platforms | Talkspace | Online therapy with licensed therapists | talkspace.com |
Mental Health Support | Online Therapy Platforms | BetterHelp | Online therapy platform with a wide range of therapists | betterhelp.com |
Sleep Support Station | Relaxation Technique | Deep Breathing Exercises | Slow, deep breaths to calm the nervous system. | N/A |
Sleep Support Station | Relaxation Technique | Guided Meditation for Sleep | Calm the mind and prepare for sleep with guided imagery. | Calm app, Headspace app, YouTube channels |
Sleep Support Station | Sleep-Promoting App/Sound | Calm | App with sleep stories, guided meditations, and relaxing music | Calm.com |
Sleep Support Station | Sleep-Promoting App/Sound | Headspace | App with sleep sounds, guided meditations, and sleepcasts | Headspace.com |
Sleep Support Station | Sleep-Promoting App/Sound | White Noise Lite | App with a variety of soothing sounds to aid sleep | App stores |
Sleep Support Station | Sleep-Promoting App/Sound | Rainy Mood | Website with the sound of rain for relaxation and sleep | RainyMood.com |
Sleep Support Station | Sleep-Promoting App/Sound | Nature Sounds | Recordings of nature sounds like ocean waves, birdsong, and wind | YouTube channels, streaming services |
Personality Tests | Test Name | Description | Link/Source | Notes |
Personality Tests | Myers-Briggs Type Indicator (MBTI) | Identifies 16 personality types based on preferences in how people perceive the world and make decisions | MyersBriggs.org | Widely used, focuses on strengths and preferences |
Personality Tests | Enneagram | Nine interconnected personality types with different motivations and fears | The Enneagram Institute | Offers insights into core beliefs and patterns |
Personality Tests | Big Five Personality Traits | Measures openness, conscientiousness, extraversion, agreeableness, and neuroticism | Various online assessments | Scientifically validated, provides a broad overview |
Personality Tests | DISC Assessment | Focuses on dominance, influence, steadiness, and conscientiousness | DiscProfile.com | Often used in workplaces, highlights communication styles |
Personality Tests | Holland Code (RIASEC) | Identifies career interests based on six personality types: Realistic, Investigative, Artistic, Social, Enterprising, and Conventional | ONetOnline.org | Helpful for career exploration and guidance |
Personality Tests | HEXACO Personality Inventory | Measures six dimensions: Honesty-Humility, Emotionality, Extraversion, Agreeableness, Conscientiousness, and Openness to Experience | HEXACO.org | Provides a comprehensive view of personality |
Personality Tests | StrengthsFinder | Identifies top five talent themes | Gallup.com | Focuses on strengths and potential |
Personality Tests | VIA Character Strengths Survey | Measures 24 character strengths | VIACharacter.org | Highlights positive personality traits |
Personality Tests | Keirsey Temperament Sorter | Identifies four temperaments: Artisan, Guardian, Idealist, and Rational | Keirsey.com | Based on Myers-Briggs, focuses on action and communication |
Psychological Assessments | Assessment Name | Description | Link/Source | Notes |
Psychological Assessments | Beck Depression Inventory (BDI) | Measures severity of depression symptoms | BeckInstitute.org | Commonly used in clinical settings |
Psychological Assessments | Beck Anxiety Inventory (BAI) | Measures severity of anxiety symptoms | BeckInstitute.org | Helps identify anxiety levels and potential concerns |
Psychological Assessments | Generalized Anxiety Disorder 7-item (GAD-7) | Screens for generalized anxiety disorder | Various online resources | Quick and easy assessment tool |
Psychological Assessments | Patient Health Questionnaire-9 (PHQ-9) | Screens for depression | Various online resources | Commonly used in primary care settings |
Psychological Assessments | Holmes and Rahe Stress Scale | Measures life stress events and potential impact on health | Various online resources | Helps identify sources of stress and potential risks |
Psychological Assessments | The Brief Resilience Scale (BRS) | Measures ability to bounce back from adversity | Various online resources | Assesses resilience and coping skills |
Psychological Assessments | The Perceived Stress Scale (PSS) | Measures the degree to which situations in one's life are appraised as stressful | Various online resources | Assesses perception of stress levels |
Psychological Assessments | The Self-Compassion Scale (SCS) | Measures self-compassion | Self-Compassion.org | Assesses kindness and understanding towards oneself |
Psychological Assessments | The Mindfulness Attention Awareness Scale (MAAS) | Measures mindfulness | Various online resources | Assesses present moment awareness and attention |
Psychological Assessments | The Five Facet Mindfulness Questionnaire (FFMQ) | Measures five facets of mindfulness | Various online resources | Provides a more detailed assessment of mindfulness skills |
Personality Tests (Expanded) | Test Name | Description | Link/Source | Notes |
Personality Tests (Expanded) | Myers-Briggs Type Indicator (MBTI) | Identifies 16 personality types based on preferences in how people perceive the world and make decisions | MyersBriggs.org | Widely used, focuses on strengths and preferences |
Personality Tests (Expanded) | Enneagram | Nine interconnected personality types with different motivations and fears | The Enneagram Institute | Offers insights into core beliefs and patterns |
Personality Tests (Expanded) | Big Five Personality Traits | Measures openness, conscientiousness, extraversion, agreeableness, and neuroticism | Various online assessments | Scientifically validated, provides a broad overview |
Personality Tests (Expanded) | DISC Assessment | Focuses on dominance, influence, steadiness, and conscientiousness | DiscProfile.com | Often used in workplaces, highlights communication styles |
Personality Tests (Expanded) | Holland Code (RIASEC) | Identifies career interests based on six personality types: Realistic, Investigative, Artistic, Social, Enterprising, and Conventional | ONetOnline.org | Helpful for career exploration and guidance |
Personality Tests (Expanded) | HEXACO Personality Inventory | Measures six dimensions: Honesty-Humility, Emotionality, Extraversion, Agreeableness, Conscientiousness, and Openness to Experience | HEXACO.org | Provides a comprehensive view of personality |
Personality Tests (Expanded) | StrengthsFinder | Identifies top five talent themes | Gallup.com | Focuses on strengths and potential |
Personality Tests (Expanded) | VIA Character Strengths Survey | Measures 24 character strengths | VIACharacter.org | Highlights positive personality traits |
Personality Tests (Expanded) | Keirsey Temperament Sorter | Identifies four temperaments: Artisan, Guardian, Idealist, and Rational | Keirsey.com | Based on Myers-Briggs, focuses on action and communication |
Personality Tests (Expanded) | 16Personalities | Free online personality test based on MBTI | 16Personalities.com | Provides detailed personality profiles and insights |
Personality Tests (Expanded) | Truity | Offers a variety of personality tests, including Enneagram, Big Five, and career tests | Truity.com | User-friendly interface, personalized reports |
Personality Tests (Expanded) | Crystal Knows | Personality AI that analyzes online data to provide insights into communication styles | CrystalKnows.com | Helpful for understanding colleagues and clients |
Personality Tests (Expanded) | SimilarMinds | Offers a variety of personality tests and quizzes, including Jungian typology and Enneagram | SimilarMinds.com | Explores different personality frameworks |
Personality Tests (Expanded) | HumanMetrics | Provides Jung Typology Test based on MBTI | HumanMetrics.com | Offers insights into cognitive functions and preferences |
Resources for Children & Teens | Book | "When Dinosaurs Die" by Laurie Krasny Brown and Marc Brown | Explains death and grief in a simple and direct way | Bookstores, online retailers |
Resources for Children & Teens | Book | "Bridge to Terabithia" by Katherine Paterson | A story about friendship, loss, and imagination | Bookstores, online retailers |
Resources for Children & Teens | Book | "The Fault in Our Stars" by John Green | A young adult novel about love, loss, and finding meaning | Bookstores, online retailers |
Resources for Children & Teens | Activity | Create a memory box or scrapbook. | Preserve memories, express feelings through art | N/A |
Resources for Children & Teens | Activity | Draw or paint pictures of the person who died. | Express emotions through art, honor their memory | N/A |
Resources for Children & Teens | Activity | Write a letter to the person who died. | Express unspoken feelings, find closure | N/A |
Resources for Children & Teens | Activity | Plant a tree or flower in their memory. | Symbolic gesture of growth and remembrance | N/A |
Resources for Children & Teens | Activity | Release balloons with messages written on them. | Symbolic gesture of letting go and honoring memory | N/A |
Resources for Children & Teens | Website/Organization | The Dougy Center | Provides grief support resources for children and families | dougy.org |
Resources for Children & Teens | Website/Organization | The National Alliance for Grieving Children | Provides resources and support for grieving children and teens | childrengrieve.org |
Resources for Children & Teens | Website/Organization | Sesame Street in Communities | Resources for helping children cope with grief and loss | sesamestreet.org/caring |
Resources for Children & Teens | Website/Organization | The Compassionate Friends | Support for families after the death of a child | compassionatefriends.org |
Resources for Children & Teens | Website/Organization | The Trevor Project | Crisis support for LGBTQ young people | thetrevorproject.org |
Body & Mind Connection | Resource Type | Resource Name | Description | Link/Source |
Body & Mind Connection | Yoga for Grief | "Yoga for Grief and Loss" by Karla Helbert | Gentle yoga poses and breathwork for healing | Bookstores, online retailers |
Body & Mind Connection | Yoga for Grief | Yoga with Adriene - Grief & Sadness | YouTube video with a gentle yoga flow for emotional release | YouTube.com |
Body & Mind Connection | Yoga for Grief | Local yoga studios offering grief-specific classes | Check studio websites or community listings | N/A |
Body & Mind Connection | Breathwork Techniques | Box Breathing | Controlled breathing technique for calming the nervous system | Various online resources |
Body & Mind Connection | Breathwork Techniques | 4-7-8 Breathing | Another calming breathing technique | Dr. Andrew Weil's website |
Body & Mind Connection | Breathwork Techniques | Alternate Nostril Breathing | Balances the nervous system, calms the mind | Yoga websites, mindfulness resources |
Body & Mind Connection | Somatic Experiencing Therapy | Peter Levine's work on trauma and the body | "Waking the Tiger" book, somatic experiencing websites | Trauma healing resources |
Body & Mind Connection | Somatic Experiencing Therapy | Somatic Experiencing Practitioners | Find a qualified practitioner in your area | Somatic Experiencing Trauma Institute |
Body & Mind Connection | Somatic Experiencing Therapy | Online resources on somatic experiencing | Articles, videos, and guided practices | Somatic Experiencing websites |
Body & Mind Connection | Somatic Experiencing Therapy | "The Body Keeps the Score" by Bessel van der Kolk | Explores the impact of trauma on the body and mind | Bookstores, online retailers |
Nutrition for Healing | Resource Type | Resource Name | Description | Link/Source |
Nutrition for Healing | Comfort Food Recipe | Chicken Noodle Soup | Classic comfort food with nourishing broth and vegetables | Various recipe websites |
Nutrition for Healing | Comfort Food Recipe | Macaroni and Cheese | Creamy and comforting dish with carbohydrates for energy | Recipe websites, cooking blogs |
Nutrition for Healing | Comfort Food Recipe | Shepherd's Pie | Hearty and satisfying meal with ground meat and vegetables | Recipe websites, cooking blogs |
Nutrition for Healing | Anti-Inflammatory Food | Salmon with Roasted Vegetables | Omega-3 fatty acids and antioxidants for brain health | Cooking blogs, health websites |
Nutrition for Healing | Anti-Inflammatory Food | Turmeric Latte | Golden milk with anti-inflammatory properties | Health blogs, recipe websites |
Nutrition for Healing | Anti-Inflammatory Food | Berry Smoothie with Spinach | Antioxidant-rich smoothie with vitamins and minerals | Recipe websites, health blogs |
Nutrition for Healing | Food for Emotional Well-Being | Dark Chocolate | Contains mood-boosting compounds | Health websites, nutrition blogs |
Nutrition for Healing | Food for Emotional Well-Being | Walnuts | Rich in omega-3s, support brain health and mood | Health websites, nutrition blogs |
Nutrition for Healing | Food for Emotional Well-Being | Bananas | Contain tryptophan, which helps produce serotonin | Health websites, nutrition blogs |
Nutrition for Healing | Guidance on Nutrition | Registered Dietitian | Personalized guidance on nutrition for grief and healing | Academy of Nutrition and Dietetics |
Nutrition for Healing | Guidance on Nutrition | Books on Nutrition for Mental Health | "The Mood Cure" by Julia Ross | Bookstores, online retailers |
Nutrition for Healing | Guidance on Nutrition | "The Brain Fog Fix" by Dr. Mike Dow | Focuses on brain health and cognitive function | Bookstores, online retailers |
Sleep Support Station | Resource Type | Resource Name | Description | Link/Source |
Sleep Support Station | Sleep Hygiene Tip | Establish a regular sleep schedule. | Go to bed and wake up at the same time each day, even on weekends. | Sleep Foundation, Mayo Clinic |
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