Explore a growing library of trauma-informed worksheets — free to download, with new ones added weekly. Each resource is designed to support emotional regulation, reflection, and relational repair, and is shared across my social media platforms to help make self-care more accessible. You’re welcome to share them freely, but please don’t resell or use them commercially. If you’d like to support this work, donations are warmly received below. Your contribution helps keep these tools freely available to individuals, therapists, and carers navigating tender moments.
If it feels supportive, you can read more about my journey and how I work by scrolling to the bottom of the page.
I realised that many people prefer the simplicity of a PDF — it opens easily on phones, tablets, and computers without needing editing software. At the same time, others appreciate the flexibility of a Word document, where they can type directly into the prompts, adapt the layout, or personalise the resource to their needs. To make sure everyone feels supported, I now share each worksheet in both formats.
This way, you have the choice:
The worksheets remain completely free, offered with care, so you can choose whichever format feels most accessible and supportive for your process.
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This free, downloadable worksheet—available in both PDF and Word formats—is a gentle, compassionate resource designed for anyone feeling stuck, overwhelmed, disconnected, or unsure of their next steps. Created to support individuals in their own reflective practice and equally suitable for therapists to use with clients, it offers a soft, non‑judgemental space to explore blocks, understand protective patterns, and reconnect with inner clarity and self‑trust. With guided prompts, sentence starters, tiny practices, and accessible “sciency bits,” it invites slow, tender exploration at your own pace, making emotional support more available, more human, and deeply supportive for anyone navigating something tender or important.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This free, downloadable workbook—available in both PDF and Word formats—is a gentle, compassionate resource designed to help individuals and therapists explore emotions, energy, boundaries, connection, and grounding with kindness rather than pressure. Created for anyone moving through something tender, overwhelming, or uncertain, it offers soft structure, reflective prompts, and supportive practices that can be used personally or within therapeutic settings. Whether you’re seeking clarity, rebuilding trust in yourself, or simply needing a safe space to pause and breathe, this workbook provides a steady, accessible companion for understanding your inner world with warmth and care.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This free Boundaries Workbook is a gentle, trauma‑aware resource designed for anyone who feels stretched thin, unsure how to express their needs, or curious about building healthier, more sustainable relationships with themselves and others. It offers compassionate guidance, reflective questions, and supportive practices to help you explore your limits, understand your emotional safety, and experiment with small, doable boundaries at your own pace. Created for people navigating overwhelm, people‑pleasing, burnout, or simply wanting more clarity and steadiness, this workbook is available to download in both PDF and Word formats so you can use it in whatever way feels most accessible and supportive to you.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Resilience Reflection and Growth Worksheet is a free, compassionate resource designed for anyone moving through tender, uncertain, or challenging times, whether you’re processing pain, seeking clarity, rebuilding confidence, or simply needing space to breathe. Created to be gentle and non‑judgemental, it offers reflective questions, sentence starters, tiny practices, and science‑based insights to help you notice your strengths, find steadiness, and nurture self‑compassion at your own pace. Aimed at individuals who want supportive tools for emotional exploration and growth, it is available to download in both PDF and Word formats, making it easy to use, share, and revisit whenever you need.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This New Year’s Resolutions Worksheet is a free, compassionate resource designed for anyone seeking gentle reflection, intention‑setting, and sustainable growth at the start of a new year. Created to support people who may feel overwhelmed, tender, or simply curious about exploring change, it offers non‑judgemental prompts, tiny practices, and evidence‑based strategies to help resolutions feel kinder and more achievable. Aimed at individuals who want to honour their values, build supportive habits, or reset without pressure, the worksheet is available to download in both PDF and Word formats, making it easy to print, share, or adapt for personal use.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Growing Around Grief is a free, downloadable resource (available in both PDF and Word) created for anyone navigating loss, change, or tender emotional experiences. Inspired by Tonkin’s Model of Grief, it offers gentle guides, open questions, sentence starters, and tiny practices to help individuals, clients, or those in personal reflection explore their grief with compassion and at their own pace. Designed for people seeking supportive tools outside of therapy or alongside professional care, this worksheet honours the complexity of grief while inviting moments of growth, grounding, and connection — making emotional support accessible, safe, and inclusive.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Gently Expanding My Comfort Zone is a free, compassionate reflection worksheet designed for anyone navigating tender, uncertain, or important moments in life — whether you’re processing change, seeking clarity, rebuilding trust, or simply needing space to breathe. It offers gentle prompts, sentence starters, and grounding practices to help you explore your comfort, stretch, and panic zones in ways that feel safe and manageable. This resource is non‑judgemental, non‑prescriptive, and can be used at your own pace, with every response — even a single word or pause — being valid. Available as a free download in both PDF and Word formats, it is aimed at individuals, clients, and communities seeking accessible, supportive tools for emotional wellbeing.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Christmas can be a tender and difficult time for those living with grief, and this gentle worksheet offers compassionate support without assumptions about lifestyle, traditions, or social circles. It provides space to honour feelings, explore boundaries, remember loved ones, find moments of rest, and consider sources of support in ways that feel safe and personal. With open questions, sentence starters, tiny practices, and simple “sciency bits” to reassure that grief is a natural response to love, this resource is designed as a companion for the season — helping you carry your grief with gentleness, compassion, and care.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Christmas Wellbeing Worksheet is a free, gentle resource created to support anyone spending the holidays alone, offering space for reflection, grounding, and self‑care without pressure or expectation; through five themed sections with open questions, sentence starters, tiny practices, and simple “sciency bits,” it helps you explore your feelings, honour your needs, and find comfort in small, manageable ways, while a helpful contacts box provides UK support lines open over Christmas, and a closing affirmation reminds you that your wellbeing matters, your feelings are valid, and you are worthy of care.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Rest Without Guilt Worksheet is a gentle, non‑judgmental resource designed to help you explore your relationship with rest, soften feelings of guilt, and discover supportive practices for recovery and self‑care; through reflection prompts, sentence starters, tiny practices, science‑backed reassurance, and compassionate tips, it offers invitations to pause, calm overwhelm, ease overthinking, and reconnect with yourself, reminding you that rest is not a luxury but a lifeline, and that you are allowed to pause even if no one else gives you permission.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Understanding & Managing Anger from Others is a free, compassionate reflection tool designed to support anyone who feels unsettled by another person’s anger; rather than focusing on changing someone else’s behaviour, it gently invites you to notice how their anger affects your body, emotions, and boundaries, offering open questions, sentence starters, tiny grounding practices, and science‑based insights to help you protect your peace; across six sections and a UK‑specific safety contact list, the worksheet reminds you that you are not responsible for fixing someone else’s anger, that your feelings and boundaries matter, and that you are allowed to choose clarity, calm, and safety for yourself.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Communicating Through Conflict: A Gentle Worksheet for Needs, Boundaries, and Connection is a free, compassionate resource designed to support anyone navigating relationship strain, recurring arguments, or moments of feeling unheard. It offers a blend of open questions, prompts, sentence starters, tiny practices, gentle reflections, and science‑based insights to help you explore your communication style, express your needs with clarity, and build emotional safety in conversations. This worksheet is not about perfection but about noticing, pausing, and practicing new ways of speaking with kindness and firmness, so you can protect your boundaries while nurturing connection.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Exploring identity can be tender and deeply personal, unfolding differently for everyone — sometimes with clarity early on, sometimes gradually across life’s stages. This worksheet is offered as a gentle companion, inviting reflection on themes such as attraction, connection, resilience, and self‑compassion, without pressure or expectation. The term coming out appears throughout, and we acknowledge it carries different meanings: for some it feels empowering, for others unnecessary or even unfair, and it may involve sharing with others or simply recognising truth within yourself. However you relate to it, you are welcome to move at your own pace, choosing the prompts and practices that feel supportive, and returning whenever you need. Above all, this resource is here to remind you that your identity is valid, your pace is enough, and your way of loving and connecting is worthy of care, respect, and belonging.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This free, compassionate worksheet is designed to help you gently explore and strengthen your boundaries, offering guides, open questions, sentence starters, tiny grounding practices, and sciency insights to support reflection at your own pace; boundaries are not barriers but acts of care that protect your energy, honour your needs, and create space for healthier connections, and whether you are new to boundary work or revisiting it with fresh insight, this resource invites you to notice what feels safe, reclaim your space, and practice self‑respect in ways that feel kind and empowering, reminding you that even the smallest pause, breath, or gentle “no” is progress on your healing journey.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Johari Window Worksheet: Exploring Self & Perception is a free, gentle resource designed to help you reflect on how you see yourself and how others may see you. Using the four quadrants of the Johari Window — Open, Blind, Hidden, and Unknown — the worksheet offers prompts, sentence starters, and tiny practices to support self‑awareness, authenticity, and resilience. It is not about fixing or erasing parts of you, but about inviting curiosity, compassion, and gentleness as you explore your strengths, hidden truths, and untapped possibilities. Every pause, thought, or small act of noticing is progress, and this worksheet is here as a companion to honour your pace and your unique journey of growth.
📥 Download Options: Word Doc (above ) or PDF (below) — choose the format that feels best for you 🌿
Exploring ethical non‑monogamy in marriage is a deeply personal journey, and this reflective worksheet is designed to support individuals and couples with gentle prompts, practical exercises, and research‑informed insights. Rather than prescribing a single path, it invites you to pause, notice, and reflect on values, boundaries, identity, emotions, shared vision, self‑care, and community, all within a compassionate and non‑judgmental framework. Whether used privately or together, it offers a safe space to explore what feels authentic and meaningful, reminding you that growth often begins with small steps and honest conversations.
📥 Download Options: Word Doc (above ) or PDF (below) — choose the format that feels best for you 🌿
Trusting It Will Be Okay is a gentle reflection worksheet designed to support resilience, stability, and self‑trust during times of uncertainty. Rooted in science‑informed insights and written with warmth, it invites you to pause and reconnect with your own steadiness through open‑ended reflection questions, sentence starters, and tiny practices. The worksheet guides you through five themes—recognising stability, trusting your choices, receiving support, facing uncertainty, and using gentle affirmations—each offering practical tools to help you notice calm, honour boundaries, lean into connection, and reframe the unknown as possibility. Flexible and adaptable, it can be used alone, with a trusted person, or revisited over time, allowing you to engage in whatever way feels supportive: reading the science notes, answering the reflection invitations, finishing the sentence starters, or trying the practices. This resource is not about rushing or fixing, but about walking alongside you as a companion, reminding you that even in tender moments, you are allowed to trust yourself—and that things can be okay.
📥 Download Options: Word Doc (above ) or PDF (below) — choose the format that feels best for you 🌿
The Couples Values Exploration Worksheet is a gentle, science‑informed resource designed to help individuals and partners pause and reflect on what matters most in their lives and relationships. Using simple prompts, open‑ended questions, sentence starters, and creative anchors, it offers a spacious way to explore values without judgment or pressure, whether alone or together. With lists of core values, priorities, barriers, supports, and relationship themes for guidance, the worksheet encourages curiosity, dialogue, and connection, making space for both harmony and difference. It is not about fixing or solving, but about noticing, honouring, and carrying forward the values that feel most alive right now.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Individual Values and Priorities Worksheet is a gentle, science‑informed companion designed to help you reconnect with what matters most. Life can feel crowded with expectations and responsibilities, and this resource offers a quiet pause to notice your own direction. Through practical steps, research insights, open reflection invitations, and tiny practices, the worksheet guides you in identifying your core values, reflecting on one in depth, clarifying priorities, tuning into your body’s signals, imagining future pathways, and exploring the supports and relationships that help you stay aligned. Flexible and accessible, it welcomes writing, drawing, dictation, or silent reflection, and closes with a grounding ritual to remind you that reflection itself is an act of care.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Conversation Confidence Reflective Toolkit is a gentle, science‑informed resource designed to help you explore conversations with curiosity, compassion, and self‑acceptance. Rather than offering rules or scripts, it provides space to notice how you show up, what influences may shape your patterns, and what possibilities feel nourishing for you. Each section blends guides, open questions, sentence starters, and affirmations with research insights, offering different ways to interact so the toolkit can meet diverse needs—whether through journaling, quiet reflection, practical exercises, or simply reading and letting the words settle. Confidence here is not about performance or perfection, but about trusting your rhythm, honouring your boundaries, and allowing conversations to feel more authentic, connected, and aligned with your pace.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
The Quietly Bold Worksheet is a free, compassionate resource designed to help you explore shyness with gentleness and curiosity. Rather than treating shyness as something to “fix,” it invites you to notice the quiet strengths it carries—like thoughtfulness, sensitivity, and depth—and to celebrate them as part of your unique way of being. Through guided reflections, science‑informed insights, open questions, and playful prompts, the worksheet offers space to reframe awkward moments with humour, write gentle pep talks to yourself, explore conversation starters that feel safe, reflect on how shyness has shifted over time, trace its roots without blame, and create your own Shyness Manifesto. There is no pressure to complete every section; even one small reflection, one laugh at an awkward memory, or one gentle act of self‑trust is enough. This resource is here to meet you where you are, reminding you that you are already quietly bold.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This is a free, gentle resource for anyone navigating connection—whether in partnership, friendship, or personal healing. It’s designed to support emotional safety, curiosity, and self-understanding through structured reflection. With sentence starters, open questions, and neuroscience-informed insights, this worksheet offers a soft space to explore how you speak, listen, and feel heard. You’re welcome to use it alone or together, slowly or all at once. There’s no pressure to finish—just an invitation to notice what matters, in your own way, at your own pace.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This worksheet was created as a gentle companion for anyone navigating emotional fatigue, guilt around rest, or the quiet ache of needing space. It’s designed to meet you where you are—with no pressure to perform, no expectation to “fix,” and no timeline to follow. Whether you’re processing something tender or simply seeking a moment of stillness, this resource offers a place to pause, reflect, and reconnect with your own rhythm. Shared freely and with care, it’s part of a wider mission to make emotional support more accessible, compassionate, and attuned to real life.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
A gentle, science-informed resource for anyone navigating the tender terrain of social connection. Whether you’re rebuilding trust, exploring visibility, or simply noticing what feels hard to hold, this worksheet offers a spacious, non-judgmental path inward. Through open-ended prompts, body-based reflection, and compassionate neuroscience, it invites you to explore your rhythms, patterns, and inner voice — not to fix yourself, but to meet yourself with warmth, curiosity, and care. Designed to be flexible, inclusive, and pressure-free, it’s a companion for those seeking not performance, but presence.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
Designed for anyone navigating emotional patterns that feel familiar, repetitive, or hard to name. Whether you’re moving through uncertainty, rebuilding trust, or simply seeking a moment of clarity, this worksheet offers a soft place to land. It invites gentle reflection on recurring thoughts, sensations, and responses—not to fix or diagnose, but to notice what’s happening beneath the surface. Each section includes a guide, open questions with examples, sentence starters, and science insights to support emotional exploration at your own pace. There’s no pressure to finish or get it “right”—just an invitation to reconnect with your own voice in ways that feel safe, steady, and true. If this resource resonates, you’re welcome to share it. Healing is communal, and your share might be someone’s first step toward feeling less alone.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
“Building Self-Discipline One Step at a Time” is a compassionate, science-informed guide designed to help you create rhythm, structure, and momentum—without losing softness or self-trust. Through gentle prompts, emotional reflection, and micro-habit tracking, this worksheet supports you in building sustainable habits rooted in care, not pressure. Whether you’re just beginning or returning after a pause, it’s here to meet you where you are. Download below:
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
This worksheet is a gentle space for exploring how you communicate, express emotion, and feel understood—especially when social cues or emotional signals feel complex. It’s designed to meet you where you are, with open questions, sentence starters, and brain-wise reflections that support clarity and self-trust. You can engage with one section or all six, write or simply reflect, pause or revisit. There’s no pressure to finish—just an invitation to move at your own pace, in your own way.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
A space for reflection, reconnection, and emotional safety
In moments of tension, many of us reach for what we know—logic, reassurance, silence, solutions. But underneath those responses, there’s often something tender: a longing to feel safe, understood, or simply not alone. That’s why I create resources that honour emotional complexity. These worksheets aren’t here to fix you. They’re here to meet you. To offer gentle structure when things feel messy. To help you notice your patterns, your protectors, and your capacity to reconnect—even when it’s hard. Whether you’re navigating conflict, rebuilding trust, or learning how to show up with more care, these tools are designed to support you at your own pace. They’re sensory-friendly, emotionally attuned, and grounded in science—without sounding clinical. You’ll find open questions, sentence starters, and reflections that invite curiosity, not correction. You don’t need to be regulated to begin. You don’t need to be fluent in feelings. You just need a quiet space to notice what’s happening inside—and what kind of connection feels meaningful to build. These resources are free, flexible, and offered with care. You’re welcome to use them alone, in therapy, with a partner, or in groups. You’re welcome to go slowly. You’re welcome to skip, return, revise, and rest. You’re welcome to show up—even when it’s hard. Download it below:
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
“Don’t Feed the Thought” is a gentle, science-informed worksheet designed to help you notice, name, and shift Negative Automatic Thoughts (NATs) with compassion. Created for anyone navigating tender moments—whether you’re feeling overwhelmed, stuck, or simply curious about your inner patterns—this resource offers a step-by-step reflection space that honours your pace and your process. Each section includes soft prompts, open questions, and plain-language insights into how your brain responds to stress, helping you build awareness without pressure. You don’t need to finish it all. You don’t need to get it right. This worksheet is here to support your healing, one kind moment at a time. You can download it below and use it in whatever way feels most supportive.
📥 Download Options: Word Doc (above) or PDF (below) — choose the format that feels best for you 🌿
✨ Feeling Stuck? You’re Not Alone Stuckness can feel heavy, confusing, or frustrating — but it’s also deeply human. Whether you’re navigating emotional overwhelm, burnout, creative blocks, self‑doubt, or simply a season of uncertainty, this new worksheet was created to offer you a soft, steady place to land. Today, I’m sharing a brand‑new resource: Blocks…
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A Free Gentle Workbook for Reflection & Emotional Support ✨ A Soft Place to Land If you’ve been craving a moment to pause, breathe, and reconnect with yourself without pressure, this new free workbook might be exactly what you need. Exploring Your Inner World with Kindness is a grounding, compassionate resource designed to help you…
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Boundaries can mean many different things depending on your experiences, relationships, and the season of life you’re in. For some people, they feel familiar; for others, they feel new, uncertain, or something they’re still figuring out. Wherever you find yourself, you’re welcome here. The Boundaries Workbook was created as a calm, reflective space where you…
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When Resilience Feels Quiet Resilience isn’t always about bold comebacks or dramatic breakthroughs. More often, it’s the quiet choices: taking a breath when the world feels heavy, asking for help when you’d rather hide, or simply continuing when everything in you wants to stop. This worksheet — Resilience Reflection and Growth — was created as…
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As the year turns, many of us feel the pull to set resolutions — sometimes with excitement, sometimes with hesitation. Resolutions can carry pressure, shame, or unrealistic expectations, leaving us discouraged when they don’t last. That’s why I’ve created the New Year’s Resolutions Worksheet: a free, compassionate resource designed to help you reflect, set intentions,…
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Grief is not something we “get over.” It is something we learn to live alongside — something we carry, honour, and grow around in our own time and in our own way. Inspired by Tonkin’s Model of Grief, this new worksheet offers gentle prompts, sentence starters, and tiny practices to help you explore your grief…
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Life often invites us to grow in ways that feel both exciting and uncertain. Our comfort zone — the space where things feel familiar and safe — is important, but staying there too long can sometimes leave us feeling stuck or disconnected from our potential. Growth doesn’t have to mean leaping into overwhelm. It can…
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Christmas is often painted as a time of joy, togetherness, and celebration. Yet for many, it can be one of the hardest times of year. The lights, music, and traditions that surround us can stir tender memories, highlight absence, or deepen feelings of loneliness. If you are grieving, the season may feel overwhelming, and that…
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🎄 Finding Gentle Support When You’re Spending Christmas Alone The holiday season is often painted as a time of joy, family, and celebration. Yet for many, Christmas can feel heavy, lonely, or overwhelming. If you’re spending the holidays on your own this year, you are not alone in that experience — and your feelings are…
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Rest is one of the most natural human needs, yet for so many of us it feels complicated. We live in a culture that prizes productivity, achievement, and constant motion. Slowing down can stir up guilt, self‑criticism, or the nagging thought that we should be doing more. But here’s the truth: rest is not something…
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Anger is a powerful emotion. At its core, it can signal pain, unmet needs, or boundaries being crossed. In its healthiest form, anger can be a messenger — pointing toward something that matters and deserves attention. But when anger belongs to someone else and fills the space around you — especially if it is loud,…
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Conflict is part of being human. Whether it’s with a partner, family member, friend, or colleague, conversations can sometimes turn tense, confusing, or painful. In those moments, it’s easy to feel unheard, overwhelmed, or unsure how to express yourself. Finding the right words can feel impossible — but support doesn’t have to be. That’s why…
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🌈 Exploring Identity with Gentleness: A New Resource Identity is one of the most personal journeys we take. For some, it feels clear early in life; for others, it unfolds slowly, shifting across different stages and experiences. However it looks for you, your path is valid. For me, that journey was shaped not only by…
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Growing Up Without Boundaries For much of my childhood, boundaries were something I wasn’t allowed to have. As a child of trauma, my voice was silenced, my needs ignored, and my safety compromised. I learned early on that saying no could be dangerous, and asking for space could feel impossible. For years, I carried the…
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The Johari Window Self‑awareness is one of the most powerful tools we have for growth, healing, and connection. Yet it can often feel complicated — some parts of ourselves feel familiar and visible, while others remain hidden, misunderstood, or waiting to be discovered. The Johari Window is a simple but profound framework that helps us…
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A Gentle Invitation to Reflection Relationships are living, breathing things. They grow, shift, and evolve alongside us. For some couples, this evolution includes exploring ethical non‑monogamy — a relationship structure rooted in honesty, respect, and care. Ethical non‑monogamy is not about breaking apart what you already have. It is about reshaping your connection with intention,…
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🌿 A Gentle Reflection Worksheet In moments of uncertainty, trust can feel fragile — like holding something precious in your hands, aware of both its worth and its vulnerability. Life often brings change, challenge, or instability, and in those times it’s easy to lose sight of our own resilience. Trusting It Will Be Okay was…
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🌿 Exploring Values in Relationships: A Gentle Guide Values are like quiet compass points — guiding how we connect, care, and make choices. Sometimes they feel steady and clear, sometimes hidden beneath daily life, and sometimes in tension with each other. All of these experiences are natural. That’s why I created the Couples Values Exploration…
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I’ve always believed that healing begins with feeling seen. Not fixed. Not rushed. Just gently witnessed. This belief is what guides everything I create. 💔 Why This Matters We’re in a mental health crisis. Free therapy is hard to come by, waiting lists are too long, and people are being forced to choose between heating…
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About Me & My Background You’re warmly welcome to read more about the heart behind this space — my lived experience, therapeutic approach, and the journey that shaped my commitment to creating free, trauma-informed resources.
My name is Rosa Tomassi-Bella. I’m a registered therapist and trauma-informed resource designer based in the United Kingdom. I support adults navigating anxiety, emotional dysregulation, trauma, grief, and relational complexity — especially those who feel overwhelmed, shut down, or unsure how to begin.
My practice is rooted in relational depth, emotional safety, and client-led care. I draw from a diverse background in humanistic and person-centred therapy, neuropsychology, clinical and health psychology, bereavement work, and children’s play therapy. These approaches shape how I listen, how I respond, and how I design tools that honour emotional nuance, autonomy, and self-protection.
Alongside my clinical work, I create free, downloadable worksheets — gentle, adaptable, and focus-friendly. These tools are crafted to support both neurodivergent and neurotypical individuals in moments of overwhelm, reflection, or quiet repair. They’re designed not to push, fix, or perform, but to offer spaciousness, choice, and care.
This mission comes from a place of knowing; I was raised in a single-parent household on a council estate, supported by the welfare system. I carry the impact of childhood abuse, including sexual abuse, and the grief of losing my best friend at age nine and my younger brother when he was eleven. I was in my twenties at the time. I live with ADHD and PTSD. I know what it means to shut down. I know what it means to feel invisible, unsafe, or too much.
And I also know what healing can feel like — not as a destination, but as a quiet return to self. My own therapeutic journey has helped me reclaim safety, rebuild trust, and offer others the same possibility.
I’m also a parent to two autistic adult sons, who live with me. I homeschooled them throughout their development and continue to advocate for their autonomy, dignity, and wellbeing — outside of traditional systems. Their journeys have profoundly shaped my understanding of neurodivergence, emotional safety, and the importance of honouring individual rhythms.
This space is still unfolding — now home to free, downloadable worksheets designed with care. Whether you’re here for resources, quiet reflection, or something else entirely, you are warmly welcome.
Let’s build a space where healing is spacious, growth is self-led, and every step forward is valid.
I offer online therapy sessions through BetterHelp. My availability can change from week to week. If you ever want to check my current availability, you can find me here: https://www.betterhelp.com/rosa-tomassi-bella/
Little Minds Thrive 