free self-help tools
Meet our self-help tools, fast, free, friendly to use and available when you need. No need to read a 300 page book, all activities are doable in less than 30 minutes and focus on one technique at a time, so you never feel overwhelmed.
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Follow Mumshine on socials to get new tools as they are released.
managing 'mum guilt'
understanding emotions
We all feel different emotions, some are more pleasant than others. The first step in being able to understand and manage our emotions is identifying and naming them.
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Do this 5 minute exercise and 'name them to tame them'.
remove the power
Sometimes we get stuck on unwanted thoughts and feelings, like a big tug of war. What if instead of fighting back you were able to let go of the rope? Instant rest, right?
This 5 minute exercise will allow help you to drop the rope right now.
I feel statements
Stop putting the feelings of other people, before your own. Learn how to express how you feel and ask for help without fear or blame. Be vulnerable and bring others closer.
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In 10 minutes learn how to articulate your feelings.
substitute emotions
Some emotions can feel pretty unpleasant, and whilst our feelings can't hurt us sometimes we want to feel a bit different. The good news is, with the power of visualisation we can!
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This 10 minute exercise leads to instant calm and peace.
find your crutch
Join the DOTS to find your current coping mechanisms including distractions, opt outs, thoughts and substances and assess how effective they are for you.
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Find your crutches in this 30 minute exercise .
accepting emotions
Practice the art of sitting with unpleasant thoughts and feelings as they flow through you and pass through you. Get better at this to avoid using crutches.
In 5-10 minutes a day learn how thoughts & feelings can't hurt you.
thought suppression
In this fun exercise, quickly see how suppressing thoughts does not work and how when we try to supress thoughts they get bigger
and bigger.
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In 5 short minutes bring this
realisation to life.
avoidance techniques
Dive deep into avoidance techniques that we all use to manage unpleasant thoughts and feelings and see how effective they really are in the short and long term.
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Take 10 minutes to find some strategies you might be using.
worries & fears
breathing
Deep, calm breaths are the emergency release button for your brain to get you out of heightened emotional states. It is also a skill we can teach our kids from a young age.
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These 3 minute exercises will have you feeling calm pronto.
grounding
Learn our to get out of your head and into the moment, reconnect with your body, your family and the here and now. You don't need anything fancy, just 5 minutes.
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This toolkit contains 3 exercises to slot into your daily routine.
mindfulness
We know mindfulness helps us to self-regulate, be calm and more present. It is a great practice but takes time to learn. This page helps you find ways to practice in your day to day
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This toolkit contains 4 exercises to slot into your daily routine.
remove the power
Sometimes we get stuck on unwanted thoughts and feelings, like a big tug of war. What if instead of fighting back you were able to let go of the rope? Instant rest, right?
This 5 minute exercise will allow help you to drop the rope right now.
putting yourself first
understanding boundaries
Boundaries are a gamechanger but it can be a tricky concept to grasp and apply in our busy lives. Once you start seeing them, they are much easier to grow
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Learn about different types of boundaries in this 10 minute read
boundary audit
We play lots of different roles and wear different hats in our lives. Our boundaries need to healthy in all these areas for us to be our best - but how do we know if our boundaries are right?
This exercise shows you how to do a boundary audit, step by step.
setting healthy boundaries
It is great to want better boundaries, but how do we set, or reset them in a positive and constructive way bringing others along for the ride and setting us up for success?
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This tool helps you plan for conversations step-by-step
i feel statements
Stop putting the feelings of other people, before your own. Learn how to express how you feel and ask for help without fear or blame. Be vulnerable and bring others closer.
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In 10 minutes learn how to articulate your feelings.
feeling lost
letter to yourself
Use visualisation to boost motivation and trick your brain into achievement by thinking you have already been there before.
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Spend 30 minutes on this fun exercise and set your brain up to win.
positive motivation
Change based on fear does not last and makes motivation hard. Unlock the power of positive motivation to make change stick.
Retrain your thinking and rewrite your goals in under 30 minutes.
procrastination busters
Stuck in a rut and can't get moving? This worksheet is for you with ideas to support you whether you are neurotypical or neurodiverse.
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Different ways to get unstuck and start kicking butt in less than 10 minutes.
goal planning
Rather than SMART goals, use this tool to make your plan and set actions by using strengths and planning for resistance.
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In 30 minutes plan your change and find actions to get you there faster
the roles I play
We are more than just our thoughts and feelings. Use this tool to kick start your self re-discovery in the roles you now play.
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Spend 15 minutes to reflect on the roles you play.
observing myself
Start to observe yourself in the roles you play and see yourself in shadow and light, learning how you respond is different to who you are.
Take 15 minutes to truly see yourself for who you are.
values finder
We are all different and we value different things. Understanding this helps us understand who we are and what we choose to be.
Find your values in this 30 minute reflective activities.
values alignment
We live our most fulfilling life when our decisions, roles and actions align with our values and misalignment can cause stress, frustration and sadness.
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Find places where you might not be living your values in 15 minutes
the legal stuff...
These tools are pretty cool and do really help, but they are not a replacement for therapy with a qualified professional.
If you have a diagnosed mental health condition, or think you have some bigger things going on, please seek the help of a qualified professional.
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