Download Free Emotion Regulation Tools
Practical worksheets and guided practices to help steady emotions, strengthen awareness, and build self-regulation over time. These tools draw from CBT, DBT, and mindfulness principles to support reflection, calm, and clarity in everyday life.
Suitable for anyone, though therapist or mental health professional guidance is highly recommended for deeper reflection.
Not a substitute for therapy or crisis care. If you are in crisis, call 988 or 911, or contact your therapist for support.
The TEA Triangle
Learn how your Thoughts, Emotions, and Actions shape one another.This CBT-based reflection tool helps you slow down, notice automatic thoughts, and choose more balanced responses when strong emotions arise.
Sensory Toolkit
Ground yourself through the five senses with this portable self-soothing practice.
Build a small collection of sensory items—things to smell, touch, taste, see, or hear—to help calm your body during moments of overwhelm.
FAST (DBT Skill)
This quick DBT guide supports healthy communication and boundaries. Learn how to stay Fair, Apologize less, Stick to your values, and be Truthful—even when emotions run high.
Three (3) Essential Breathing Techniques
Explore three simple breathing methods that help regulate the nervous system and bring your body back to baseline. Each technique can be practiced in under a minute—anywhere, anytime.