Starting therapy
Starting Therapy: What to Expect in Your First Session
What happens in a first session, how to find the right fit, and a page to help you prepare.
Soul Care Toolkit
Free resources
Free printable worksheets from Soul Care, for anyone who needs them. Download, print, or fill them in on your phone or computer. Use them on your own, or bring them to a session.
Free resources
Not sure where to start?
These three are a good first step.
Starting therapy
Anxiety and stress
Anxiety Worksheet: Calm in the Storm
Six tools to calm your body and steady your mind, plus a worksheet to check anxious thoughts.
Anxiety and stress
Stress Management Worksheet: Lighten the Load
Notice where stress shows up, sort what you can control, and build your own stress relief menu.
Anxiety and stress
Life Transitions Worksheet: Finding Your Footing
For a move, new job, breakup, new baby, new country or any big change: name what is shifting and make a plan.
Mood and emotions
Emotional Regulation Worksheet: Pause and Ground
Six steps for when emotions run high, plus a calm plan to fill in on a good day.
Mood and emotions
Weekly Mood Tracker
Track your mood, energy, sleep and what helped, and notice your patterns over the week.
Mood and emotions
Seasonal Depression Worksheet: Recognizing the Signs
A free sample from our Reframing the Winter Season workbook: a checklist of signs to watch for in the darker months.
Mood and emotions
Cycle and Mood Tracker for Women
How mood and energy can shift across your menstrual cycle, with a tracker for one full cycle.
Trauma and grief
Trauma Worksheet: Understanding Your Trauma Responses
Fight, flight, freeze and fawn, your window of tolerance, and a grounding plan. About steadying yourself, not reliving the past.
Trauma and grief
Grief Worksheet: Grieving While Staying Strong
For anyone grieving while still holding everything together: what grief can look like, ways to cope, and space to remember.
Self-care
Self-Care Check-In: The Five Pillars
A self-assessment across five areas of wellbeing, with space to choose one small step.
Self-care
Permission to Not Be Strong: A Self-Care Worksheet
For the strong one who carries everyone: notice what you are holding and where you can set some of it down.
Self-care
Journal Prompts: 30 Days of Getting to Know Yourself
Thirty prompts to build self-awareness and a kinder relationship with yourself, one day at a time.
Family and relationships
Family Boundaries Worksheet: Honouring Your Family and Yourself
Values versus family expectations, boundary scripts you can borrow, and how to talk to your family about therapy.
Family and relationships
Breaking Generational Patterns: From Survival Mode to Soul Care
Honour where you come from while choosing what you carry forward: patterns to keep, change or release.
Couples
Couples Worksheet: How Are We Really Doing?
For married couples: a check-in to rate how you are doing together, share appreciation and needs, plus steps for repairing after conflict.
Couples
Couples Worksheet: Knowing Each Other Better
For married couples: questions to stay curious about each other, how you each feel loved, shared values and dreams, and date ideas.
Art and colouring
Anxiety Colouring Pages: Colour to Calm
Four printable colouring pages to calm an anxious mind: a mandala, gentle waves, a quiet garden and a “Breathe” affirmation page.
Parents
Parent Self-Care Worksheet: Filling Your Cup
Check how full your cup is, find 10 minute resets, and plan a week that includes you.
Art and colouring
Creative Worksheet: Colour Your Feelings
A body map to colour where you feel each emotion, with a colour key and reflection questions.
Art and colouring
Creative Worksheet: My Mood Mosaic
Colour one square a day to match your mood, and see your month as a picture.
Art and colouring
Creative Worksheet: Draw It Out
Drawing prompts for a safe place, a container for your worries, and how you feel now versus how you want to feel.
Teens
Teen Feelings Check-In
For teens: name what you are feeling, where you feel it, and what might help.
Teens
Teen Stress and Pressure Plan
For teens: sort out what is putting pressure on you and make a plan for when it all feels like too much.
Faith
Faith and Therapy Worksheet: Exploring God in Your Healing
For those who want to explore how faith and therapy can work together, including doubts and questions.
Faith
Faith Worksheet: Scripture Stories for Hard Seasons
Elijah, Hannah, David, Naomi and Jesus in Gethsemane: people of faith who struggled, and how God met them.
Faith
Faith Worksheet: When Scripture Has Been Used Against You
A gentle look at verses that are often misused to shame or silence, and what they actually say.
Want to go deeper?
Our guided workbooks
The free worksheets are a starting point. Our workbooks walk with you through a whole season, step by step. Start with Reframing the Winter Season, a guide to navigating seasonal depression with care.
These worksheets support your care. They do not replace therapy or medical treatment. If you are in crisis, call or text 9-8-8 any time, or call 9-1-1 in an emergency.
Ready for more support?
Our therapists offer virtual therapy across Canada, including affordable options. Faith is always welcome in session, and never required.