Self-Care for Bad Mental Health Days Workbook

An 85-page workbook for the days when self-care feels impossible, with tools to take care of yourself anyway.

It took me almost a year to finish Self-Care for Bad Mental Health Days. When I started it, I was going through a rough time. Working retail during a pandemic, struggling with work/life balance, and dealing with my wife having multiple surgeries.

I'd find myself in these moods where I was just annoyed, frustrated, and cranky. Or worse - depressed, stressed, and feeling like nothing would help me feel better. I wanted to make a workbook that would focus on feeling better while also acknowledging how difficult it is to find the energy to feel better.

This is 85 pages of magic.

Here's What's Inside:

• 85-page PDF (with a black and white version for easy printing)
• Digital fill-in enabled (use it on your phone, tablet, or computer)

Understanding Bad Days:

• The importance of mental health
• Why self-care is difficult when we're depressed
• The anatomy of a bad day
• Bad day log
• Examples of maladaptive coping skills
• What healthy coping skills look like
• When you're feeling this, try this instead

For When You're In It:

• Love notes for when you're feeling alone, angry, lost, overwhelmed, stuck, sensitive, and sad
• The power of self-soothing
• Mood playlists
• 10-minute cooldown
• What's behind your anger
• Creating a soft place to land
• Surviving bad days at work
• Things you can carry with you to help
• 10-minute cooldown
• Grounding exercises

Tools and Practices:

• Journaling prompts
• Toxic positivity (and how to spot it)
• Developing a healthy positive mindset
• The "positive buts"
• Gratitude list
• Fill-in statements
• Things worth living for
• Having long-term good days
• Positive self-talk
• Affirmations and how to use them
• Walk through your needs
• Setting boundaries with yourself and others
• How to hit the reset button
• Self-care tips for bad mental health days

Crisis Tools:

• Crisis mode worksheet
• Build your own crisis kit

Bonus Pages:

• Several colorful prints
• Comfy word search
• Coloring page

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📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.

🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.