🧭S2T Resources
Shared practices and tools for sense-making, capacity-building, and staying grounded. These are resources I use myself and offer here for anyone who finds them useful.
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New to 🧭S2T? Start with a 📖Guided Reading Path:
Start Here: Quick Practices (15 minutes or less)
Practical techniques for immediate stress relief and emotional regulation. Step-by-step instructions for Body Scan, LPG Grounding Exercise (Look, Press, Ground), and the RAIN technique (Recognize, Allow, Inquire, Nurture). These practices help you return to the present moment and regulate your nervous system when you’re feeling overwhelmed, triggered, or disconnected from your body. Read the full post for context.
A 15-minute reflection exercise exploring the space between what happens to us and how we respond. This practice helps you identify where that small gap lives: where you can pause, notice your inner landscape, and choose your response rather than react automatically. Read the full post for deeper context on the neurochemical self and how we can widen the space between stimulus and response.
A personality mapping exercise using the HEXACO model to help you understand your natural temperament, accept what you cannot change, and recognize when you're bending too far outside your natural tendencies. This 15-minute exercise (10 minutes for the HEXACO test + 5 minutes for reflection) helps you work with your neurochemistry and personality instead of against them. Read the full post for deeper context on the HEXACO model and how understanding your personality supports emotional sobriety.
A guided meditation that follows a single sound through your body, from air molecules to electrical signals. This practice brings together science and stillness to help you ground yourself in your body and find gratitude for the quiet miracle of being alive. Supports emotional sobriety through embodied awareness.
A writing exercise that helps you recognize projection and work with shadow parts through reflective journaling, parts work (IFS-style), and self-inquiry. This practice guides you through identifying what triggers you in others, exploring how those traits might exist within you, and connecting with the parts of yourself that feel threatened. Read the full post for deeper context on projection, paranoia, and how working with projection supports emotional sobriety.
A 20-minute therapeutic writing practice that helps you examine and revise perfectionist beliefs. Combines elements from the 12-Step tradition's moral inventory (Step 4) with cognitive restructuring principles from CBT. You'll learn to test your beliefs against reality, identify who benefits from you holding them, and revise them with more honesty and humility. Read the full post for deeper context on the cultural roots of perfectionism and how beliefs keep us stuck.
🪜Deeper Work: Therapeutic Writing Workbooks (30-45 minutes)
⬇️PDF Downloads
✍️Healing Through Words: A Therapeutic Writing Exercise
A step-by-step guide to the evidence-based Pennebaker writing protocol. This practice helps you process difficult experiences by writing about the facts, emotions, and connections in your life. Supported by over 200 peer-reviewed studies, this 15-30 minute exercise can help you regulate your emotions, reduce rumination, and find meaning in challenging experiences. Read the full post for deeper context on the research and how this practice works.
🔥Embracing the Fire: A Therapeutic Writing Exercise to Help Transform Anger into Growth
A writing exercise for working with anger through dialogue and self-reflection. This practice helps you acknowledge anger without repression, understand what it's trying to tell you, and process the underlying grief and fear that often fuel it. Read the full post for deeper context on why anger matters and how to work with it constructively.
🧩From Chaos to Coherence: A Therapeutic Letter Writing Workbook
A step-by-step workbook for processing relational trauma and creating internal coherence through therapeutic letter writing. Using the 3 E's framework (Events, Experiences, Effects) from the Pennebaker protocol, this 30-45 minute practice helps you organize your thoughts, give voice to your pain, and identify what you need from yourself and the significant people in your life. These letters are not meant to be sent. Read the full post for deeper context.
If a particular exercise helped you, consider sharing it with someone who might benefit.