Mental Health & Anxiety Relief Toolkit

Printable tools for awareness, grounding, cognitive reframing, and support planning.
Wingman Protocol
Mental Fitness Toolkit
Print + Practice
Important: This toolkit supports self-reflection and coping practice. It does not replace professional care. If you feel unsafe, cannot function, or are considering harming yourself, contact local emergency services or a crisis line immediately.
Daily Mood Tracker — 30 Days
DateMood 1–10Anxiety 1–10Sleep Hours1 Good Thing That Happened1 Thing I’m Grateful For
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wingmanprotocol.com | Free tools + printables

Thought Record Worksheet

Use this CBT-style worksheet to slow down automatic thoughts and build a more balanced response.
Page 2 of 5
Cognitive Reframe
How to use: Write the situation without storytelling. Then capture the first thought your mind produced, rate the emotion, test the evidence, and write a balanced thought that is both realistic and compassionate.
Thought Record 1
PromptWrite here
Situation
Automatic thought
Emotion + intensity
Evidence FOR the thought
Evidence AGAINST the thought
Balanced thought
Outcome / new feeling
Thought Record 2
PromptWrite here
Situation
Automatic thought
Emotion + intensity
Evidence FOR the thought
Evidence AGAINST the thought
Balanced thought
Outcome / new feeling
Thought Record 3
PromptWrite here
Situation
Automatic thought
Emotion + intensity
Evidence FOR the thought
Evidence AGAINST the thought
Balanced thought
Outcome / new feeling
Thought Record 4
PromptWrite here
Situation
Automatic thought
Emotion + intensity
Evidence FOR the thought
Evidence AGAINST the thought
Balanced thought
Outcome / new feeling
wingmanprotocol.com | Free tools + printables

Worry Log + Scheduled Worry Time

Capture worries when they arise, then assign action or delay them to a specific review window.
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Worry Management
What I’m worried aboutIn my control?Possible actionScheduled time to address it
5-4-3-2-1 Grounding Technique

Use this during spiraling, panic, or overwhelm

  • 5 things I can see
  • 4 things I can feel
  • 3 things I can hear
  • 2 things I can smell
  • 1 thing I can taste

Move slowly. Name concrete things. The goal is not to “win” against anxiety but to reconnect with the present moment.

My grounding script

wingmanprotocol.com | Free tools + printables

Values Clarification Worksheet

Clarify what matters most so anxious decisions are guided by values, not just fear or urgency.
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Values First
Step 1: Check the values that resonate most
☐Value☐Value
☐Acceptance☐Honesty
☐Adventure☐Humor
☐Authenticity☐Independence
☐Balance☐Integrity
☐Belonging☐Joy
☐Bravery☐Kindness
☐Calm☐Leadership
☐Compassion☐Learning
☐Connection☐Love
☐Contribution☐Mindfulness
☐Courage☐Patience
☐Creativity☐Peace
☐Curiosity☐Play
☐Dependability☐Presence
☐Discipline☐Purpose
☐Empathy☐Resilience
☐Faith☐Respect
☐Family☐Security
☐Fitness☐Self-Respect
☐Forgiveness☐Service
☐Freedom☐Simplicity
☐Friendship☐Spirituality
☐Generosity☐Stability
☐Growth☐Trust
☐Health☐Wisdom
Step 2: Narrow to Top 10, then Top 3
Top 10 ValuesTop 3 ValuesHow this value guides my decisions
1.1.
2.2.
3.3.
4.
5.
6.
7.
8.
9.
10.
wingmanprotocol.com | Free tools + printables

Crisis Resource Card + Body Scan Guide

Keep support information visible and use body awareness to reduce nervous-system activation.
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Support + Grounding
Printable Wallet-Sized Crisis Resource Cards

Wallet Card 1

When panic rises: Inhale 4 • Hold 4 • Exhale 4 • Hold 4 — repeat 4 rounds.

Emergency contacts:

Hotlines / local help:

My top 3 coping strategies:

Wallet Card 2

When panic rises: Inhale 4 • Hold 4 • Exhale 4 • Hold 4 — repeat 4 rounds.

Emergency contacts:

Hotlines / local help:

My top 3 coping strategies:

Body Scan Meditation Guide
Body scan script: Sit or lie down. Start at the feet and slowly move upward: feet, calves, knees, thighs, hips, belly, chest, shoulders, jaw, eyes, forehead. At each area, notice sensation without trying to fix it. Breathe in for 4, out for 6, and soften any place you tend to brace. If the mind wanders, return to the next body part. Aim for 3–10 minutes.
PromptNotes
Where did I notice the most tension?
What sensation did I feel first?
Did my breathing slow down?
What helped me feel safest?
wingmanprotocol.com | Free tools + printables