Free Resources by SpaceCare

The DASS-21 helps measure the emotional states of depression, anxiety, and stress over the past week. It is a shorter version of the original 42-item scale. Each subscale contains 7 items, and responses are rated on a 4-point scale from 0 (did not apply to me at all) to 3 (applied to me very much or most of the time). Reference: Lovibond, S.H. & Lovibond, P.F. (1995). Manual for the Depression Anxiety & Stress Scales. (2nd Ed.)Sydney: Psychology Foundation.

The Thought Record is a structured reflective worksheet commonly used to help individuals identify, examine, and reframe unhelpful or distressing thoughts. By capturing situations, automatic thoughts, emotional responses, and alternative perspectives, it supports cognitive awareness and more balanced thinking. The worksheet can be reused or adapted by other professionals as a core tool within therapeutic, coaching, or wellbeing interventions.

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

The GROW Model Template is a structured coaching and reflective worksheet that helps individuals and professionals clarify goals, understand current reality, explore options, and commit to clear next steps. By guiding users through the four stages - Goal, Reality, Options, and Way Forward - it supports focused conversations, effective decision-making, and measurable progress. The template can be reused or adapted by other professionals as a practical framework for coaching, supervision, or development work across different contexts.

The SMART Goal Worksheet is a practical planning tool that helps individuals define clear, achievable goals by structuring them as Specific, Measurable, Achievable, Relevant, and Time-bound. It supports focus, accountability, and follow-through by turning broad intentions into concrete action plans. The worksheet can be reused or adapted by other professionals as a standardised goal-setting tool across coaching, therapy, education, or organisational settings.

The Best Possible Self exercise is a guided reflective activity that helps individuals imagine and describe a future in which they are functioning at their best and important goals have been achieved. By focusing on strengths, aspirations, and meaningful life domains, it supports motivation, optimism, and goal clarity. The exercise can be reused or adapted by other professionals as a positive psychology tool within therapeutic, coaching, or wellbeing settings.

The Cost–Benefit Analysis worksheet is a structured decision-making tool that helps individuals systematically weigh the advantages and disadvantages of a particular choice, behaviour, or course of action. By making potential costs and benefits explicit, it supports more informed, balanced decisions and increases commitment to change. The worksheet can be reused or adapted by other professionals as a practical framework within therapeutic, coaching, or behavioural planning contexts.

This activitiy is offered by EmotiPal!

The Graded Exposure Record is a structured worksheet designed to help individuals gradually face feared situations in a planned and systematic way. By breaking challenges into manageable steps and tracking anxiety levels, actions taken, and outcomes, it supports confidence-building and reduces avoidance over time. The record can be reused or adapted by other professionals as a practical tool within therapeutic, coaching, or behavioural change programs.

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

The Values Clarification Exercise is a reflective worksheet designed to help individuals identify, prioritise, and articulate the personal values that guide their choices and behaviour. By increasing awareness of what matters most, it supports alignment between values, goals, and everyday actions. The exercise can be reused or adapted by other professionals as a flexible tool within therapeutic, coaching, or personal development contexts.

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

This activitiy is offered by EmotiPal!

Daily reflection journaling is a powerful tool for self-awareness and emotional processing. This activity will guide you through structured reflection on your day, helping you identify patterns, process emotions, and set intentions for growth.

The Three Good Things Exercise is a brief reflective practice designed to help individuals build awareness of positive experiences in everyday life. By regularly identifying three things that went well and reflecting on why they happened, the exercise supports gratitude, emotional balance, and resilience. It can be easily reused or adapted by other professionals as a simple, evidence-based activity within therapeutic, coaching, or wellbeing programs.

This activitiy is offered by EmotiPal!

PMR (Progressive Muscle Relaxation) is a CBT-based relaxation technique, not mindfulness. It works by actively tensing and then relaxing muscles to reduce physical tension and calm the nervous system. Unlike mindfulness, which focuses on observing experiences without changing them, PMR is a practical skill designed to help your body settle when stress or anxiety is high.

This Problem Solving Template is a structured worksheet designed to help individuals break down challenges, explore practical solutions, and evaluate outcomes in a systematic way. It guides users through clearly defining a problem, generating and weighing possible responses, and planning and reviewing the effectiveness of the chosen solution. The template supports reflective thinking, informed decision-making, and continuous improvement by turning abstract problems into actionable steps.