Overwhelmed · 5 minutes
I do not know where to start
For moments when everything feels too much and you need one safe first step.
- feeling frozen
- too many problems at once
- needing a calm reset
Self Help Sheets
Small sheets for heavy days.
Printable and fill-in sheets to help you pause, organise your thoughts, prepare for conversations and choose one manageable next step.
Before you use these sheets
These sheets are for organising thoughts and preparing for support. They do not replace medical advice, legal advice, regulated debt advice or emergency help. If you or someone else is in danger, call 999 or go to A&E. If you need urgent mental health help but it is not an emergency, use NHS 111.
Choose from the sheets
Each card opens a simple sheet you can fill in, print, or use with someone you trust.
1–2 of 10
Support · 10 minutes
What I need help with
A simple way to explain what is happening before speaking to a support worker, GP, charity, council or family member.
- appointments
- outreach visits
- asking someone to understand
Bills · 10 minutes
Before I make a phone call
A call-prep sheet for providers, councils, housing teams, charities or services.
- provider calls
- benefit or council calls
- reducing phone anxiety
Support · 5 minutes
What to say when asking for help
Gentle wording you can copy, adapt or print before a difficult conversation.
- asking for support
- financial difficulty
- reasonable adjustments
Bills · 10 minutes
Bill stress reset
For one bill that is causing pressure. You can use saved bill details if they are available here.
- overdue bills
- renewals
- social tariffs or hardship support
Wellbeing · 8 minutes
Worry sorting
A practical sheet for separating what you can act on today from what needs time, information or support.
- racing thoughts
- financial anxiety
- too many worries
Appointments · 10 minutes
Appointment preparation
A sheet for GP, mental health, housing, benefits, school, work, provider or charity appointments.
- forgetting what to say
- support worker meetings
- follow-up notes
Wellbeing · 7 minutes
Calm plan for a difficult day
A gentle plan for days when everything feels heavier than usual. This is not a crisis plan.
- low energy
- overwhelm
- needing a softer day
Support · 12 minutes
My support circle
A simple map of people, services and organisations that can help with different things.
- outreach work
- family support
- knowing who to contact
Overwhelmed · 5 minutes
Tiny task splitter
For a task that feels too big, boring, scary or tangled.
- ADHD overwhelm
- low mood
- forms and admin
More support if you need it
These sheets are a starting point. These trusted routes may help if you need more support.