Mental Health and Wellbeing

Gentle tracking tools to help you notice emotional patterns and support your mental wellbeing day by day.

Why Track Your Mood?

  • Helps you understand the link between mood changes and urges to use or self-harm

  • Identifies triggers so you can plan ahead

  • Helps you notice progress- even small wins matter!

  • Builds awareness around mental health symptoms

Signs To Look For:

Anxiety- Racing thoughts, panic, avoidance

Low mood/Depression- Fatigue, hopelessness, isolating yourself

Emotional Dysregulation- Rapid mood swings, black & white thinking

Suicidal Thoughts- Feeling like a burden, withdrawal, hopelessness

Cravings/Urges- Linked to boredom, anger , loneliness, exhaustion

If this sounds like you, it may be helpful to speak to your GP for additional help

A-Z Resources

Mental Health and Wellbeing Resources

Find the resource most relevant to you, click download, and print it out to complete!

A daily mood chart with time slots from 6 AM to 6 AM, including columns labeled Happy, Sad, Mad, Tired, Excited, Anxious, Other, and Notes. The chart is produced by Therapist Aid LLC, 2013.
A mental health check-in worksheet with a background image of two hands holding each other. The worksheet has sections for tracking daily activities and feelings, with prompts such as eating, drinking water, sleeping, seeing people, washing face, moving body, and doing something for oneself.
A printed emotion diary worksheet titled 'Emotion Diary' for DBT emotion regulation. It includes instructions on expressing feelings and their impact on others. The table has columns for 'Emotion,' 'How I Expressed It,' 'How Others Responded,' and 'How I Can Improve.' The only filled row records 'anger,' with the person raising their voice and making sarcastic remarks, others leaving the room and not talking, and the person planning to walk away before regrets.
Diagram of the cognitive triangle showing how situations, thoughts, feelings (emotions), and behaviors interact and influence each other.
A digital health tracker chart with two sections: emotional feelings with a blue grid and physical feelings with an orange grid, each with a list of feelings and symptoms on the left and columns numbered 1 to 31 at the top for daily tracking, including checkboxes for severity levels.
Personal crisis plan worksheet with sections for triggers, distraction techniques, safe contacts, coping strategies, resources, and crisis helplines.

Useful Apps for Mood & Mental Health

Smiling robot face icon with a teal background.
Orange circle with closed eyes and a smiling mouth, resembling a happy face.
Blue smiley face icon with a white smiling mouth.
A logo with a gradient purple and blue circular shape resembling a headset or a question mark, with the words 'CLEAR FEAR' below in matching colors.

Calm Harm

Urge surfing for self-harm

Free CBT

Free CBT Journaling

Abstract logo with four overlapping shapes in blue, green, purple, and light purple on a black background.
Colorful pie chart with seven segments in blue, red, green, yellow, purple, pink, and teal.

Headspace

Meditation for stress, sleep, and focus

Daylio

Mood and habit tracking

Clear Fear

Reducing anxiety fears

Moodfit

Mood and habit tracking with CBT

Three colorful cartoon planets with happy faces, one pink, one purple, and one yellow.
A stylized blue and purple microscope icon with a circular top.

The Decider Skills App

Emergency CBT skills

I Am Sober

Sober streak tracker

How Mental Illness Can Affected Women Differently:

    • Women are twice as likely as men to experience depression and anxiety disorders

    • Symptoms can be linked to hormonal changes or reproductive events (e.g., postnatal depression)

    • Anxiety may show as constant overthinking, physical tension, or panic attacks

    • Often linked to sexual assault, domestic abuse, or ongoing coercive control

    • Symptoms can include nightmares, flashbacks hypervigilance, and emotional numbness

    • Women may be less likely to disclose trauma due to fear of judgement or disbelief

    • More common in women, often tied to body image pressures, self-esteem, and control

    • Can develop at any age, not just during adolescence

    • Recovery may require addressing both food behaviours and underlying emotional pain

    • Diagnosed more often in women, sometimes reflecting bias in how symptoms are interpreted

    • Symptoms may include intense emotions, fear of abandonment, and unstable relationships- often rooted in trauma

    • Women may use alcohol or drugs to cope with mental health symptoms, trauma, or caregiving stress

    • Co-occurring disorders require integrated treatment that addresses both mental health and substance use

Explore the Recovery Toolkit

  • A woman in a bathrobe with a towel on her head applying skincare with a cotton pad in a wellness setting, surrounded by skincare products, a candle, a plant, a mug, a mirror, and a phone playing music.

    Self-Care

    A gentle guide to self-care in recovery, with simple ideas, tools, and reminders that you are allowed to rest and heal.

    Click Here
  • A person holding a pen and writing in a notebook on a green surface.

    Journal and Reflection

    Creative, trauma-informed journaling tools to help you express emotions, reflect on your journey, and reconnect with yourself.

    Click Here
  • Illustration of a family of five members, including a father, mother, two children, and a toddler, standing together against a green background with stars.

    Family Relationships

    Tools, including SMART family and friends, to encourage building and maintaining healthy relationships with those around you.

    Click Here
  • A person giving a thumbs up with a thumbs up icon, and a person giving a thumbs down with a thumbs down icon, on a green background.

    Is This Helping Me or Harming Me?

    A simple check-in tool to guide choices in recovery, helping you pause, reflect, and respond with self-compassion.

    Click Here
  • Illustration of a woman holding a young boy, both smiling softly, with a green background and floating stars.

    Parenting

    A gentle space for mums in recovery- offering support, reassurance, and tools to help you heal while showing up for your children.

    Click Here

  • Recovery Workbook

    A practical, empowering guide supporting alcohol and drug recovery through stories, reflection exercises, routines, self-awareness, connection, and community support.

    Click Here
  • Two women sitting on a beige couch having a conversation, with a green wall and wall art with plant imagery in the background.

    Opening Up

    A guide to safely opening up to someone you trust, on your terms, without judgment or formal intervention.

    Click Here
  • Two people giving each other a high five against a green background.

    Safety and Boundaries Kit

    Practical tools and gentle guidance to help you set, hold, and communicate boundaries in everyday life and relationships.

    Click Here
  • Digital illustration of a laptop with social media and web icons, smartphones displaying images, and a stack of gold coins on a green background.

    Digital Resources

    A guide on using technology to connect, learn, and grow in your recovery.

    Click Here
  • Illustration of a woman and a man arguing, with angry facial expressions and speech bubbles with exclamation marks. The woman has long dark hair and is wearing a green dress, and the man has curly dark hair and is wearing a light green shirt.

    Relationships

    Support for building healthy relationships and recognising abuse, reminding you that love shouldn’t hurt.

    Click Here
  • Stack of green paper bills with a band around them and three stacks of gold coins with dollar signs on a green background.

    Managing Money

    Tools to help you budget and manage your money wisely.

    Click Here