{"title":"Guided journals","description":"\u003cp\u003eImported from Woo category path: Shop all \u0026gt; Lifestyle \u0026gt; Stationery \u0026gt; Journals \u0026amp; planners \u0026gt; Guided journals\u003c\/p\u003e\u003cp\u003eWoo product count: 8\u003c\/p\u003e","products":[{"product_id":"m-l-paper-my-five-year-story-journal","title":"Mål Paper My Five Year Story Journal","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eMy Five Year Story Journal is the perfect tool for helping you to reflect on the highs and lows throughout your life. A beautiful cotton-covered journal that allows you to relive the thoughts and emotions you felt, day by day, over a five-year period.\u003c\/p\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/2B0EEBF0-5942-4003-9FBB-626DE644561C.webp\" alt=\"Mål Paper My Five Year Story Journal\" width=\"100\" height=\"100\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eTool for reflection\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/EAE199F5-4C6F-45E5-8B8A-9740CBBB99C2.webp\" alt=\"Mål Paper My Five Year Story Journal\" width=\"100\" height=\"100\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e5 years of journalling\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/9E998591-783F-4B67-AA29-F39D3E6C3079.webp\" alt=\"Mål Paper My Five Year Story Journal\" width=\"100\" height=\"100\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eTree planted for every order\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/8D8ED2B4-9597-4465-A0C6-181A2E06CD69.webp\" alt=\"Mål Paper My Five Year Story Journal\" width=\"100\" height=\"100\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003ePromotes mindfulness\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/315971E8-75BC-4B85-A25D-41E67BAF0420.webp\" alt=\"Mål Paper My Five Year Story Journal\" width=\"100\" height=\"100\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eA story of your journey\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Mal Paper","offers":[{"title":"Default Title","offer_id":58273484374400,"sku":"13796","price":24.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_6397.jpg?v=1781597743"},{"product_id":"the-anti-anxiety-notebook","title":"The Anti-Anxiety Notebook","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/23B7FA23-183B-401E-9966-4F1939FDA7D2.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/E230C1F1-F8C6-4662-AD7D-040874A2AF3C.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/F604FC3B-46AA-41CE-9489-00955CE7F49B.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/EC47BA15-D15F-48D5-BAAB-AE3A9056AA27.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/BAB72F2D-BFC4-494F-BAC5-C4C1D204B479.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/508E9812-6551-49F1-B0C8-6DBE5DE9851E.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/6C6A9980-6DCB-44C6-A646-E65DB705A781.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/A46B512A-E50D-4570-999F-102076263744.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eAt the start of The Anti-Anxiety Notebook, you'll check-in on your anxiety and set intentions for what change you want to see and feel. Plus, read helpful therapist tips to get started journaling right away.\u003c\/p\u003e\n\u003cp\u003eKnowing what you want to get out of The Anti-Anxiety Notebook will help you build self-awareness, motivation, focus—and track progress and growth—as you begin using the tools of Cognitive Behavioural Therapy.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWe want to empower you with research and mental health knowledge about your lived experience with anxiety. Take some time to skim through the introduction and resources in the back to orient yourself to the journaling experience.\u003c\/p\u003e\n\u003cp\u003eWhen we understand how or why a tool or method works, we’re often much better equipped to put it into practice. Our therapists distilled some of the best practices for anxiety so you can contextualise your day-to-day journaling practice in proven methods.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEach journal entry is designed for you to use daily for ongoing reflection, or for when you need it. They're meant to take the pressure off by giving you helpful prompts and options for how you want to journal.\u003c\/p\u003e\n\u003cp\u003eMost of us have tried (and struggled) to insert a daily journaling exercise into our routines. Instead, the journal is here when you need it, so it never feels forced or like a chore.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEach journal entry includes a Note From a Therapist with open space for continued writing. These are therapist-crafted tips, prompts, and guidance to help you cultivate deeper self-awareness and more “aha!” moments.\u003c\/p\u003e\n\u003cp\u003eOnce you've had a chance to process and reframe your stressful situation, the reflection gives you a chance to take a step back and think about the bigger picture.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/94ABC922-B13E-4118-AAAE-A7A412052C52.webp\" alt=\"The Anti-Anxiety Notebook\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Anti-Anxiety Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/971B77F4-C900-4A0F-9F23-C935DC019F73.jpg\" alt=\"The Anti-Anxiety Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eRachel Brenner received her PhD in Counseling Psychology with a Graduate Certificate in Quantitative Psychology from Iowa State University in 2018. She worked as an Assistant Professor at SUNY Albany (2018-2020) and Colorado State University (2020-2022). Her academic research primarily examined how people respond to distress and how these responses impact mental and physical health. In July 2022, Rachel became a Staff User Researcher for Twilio. Using her research and psychology background, she conducts user research and mentors junior researchers to help Twilio develop user-friendly products and build a more connected world.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Anti-Anxiety Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/8BF9DFDF-B964-479D-B75E-FF2AB708551A.jpg\" alt=\"The Anti-Anxiety Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eEmory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviours.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273671938432,"sku":"16100","price":32.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/E7CA6B26-2A6B-4D61-8D43-AC7D91F83FC6.jpg?v=1781600264"},{"product_id":"the-field-guide-for-depression","title":"The Field Guide for Depression","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/95B0C0BB-58BF-4E40-80EB-3CD13412B4D2.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/B31CC3D6-4775-4C8F-B53F-FA240A9073D9.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/3C179DD1-FB2C-4526-8AF4-89290362B32E.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/C6EA692F-C2D9-44E8-A424-02EFC1CCF0DA.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/971B7112-9F2E-462D-9B34-8C8F2DD9C377.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/6EF28606-1FED-4B28-8638-1272E927036B.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/B1C34D31-8BCA-4FAC-BA21-5045B9FEB4CA.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/070B63D3-ACF0-4276-BE1E-B68646D3949D.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/820FEB21-1F7F-49F0-AD1D-77DE0174A4B2.webp\" alt=\"The Field Guide for Depression\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThis journal is designed for you to discover what works for you, so there is no pressure to use the book in order. Try one journal entry, then another—read one resource, then skip to a different one. Tailor the experience to work for you.\u003c\/p\u003e\n\u003cp\u003eDepression is not one-size-fits-all. However, there are tools—and a combination of tools—that work effectively for alleviating it.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWe provide over 80 entries in the journaling section spanning all five tools. In addition, you'll find suggested use tips so you may incorporate them into your journaling routine.\u003c\/p\u003e\n\u003cp\u003eDepending on the tools that resonate with you, you can continue on to seek providers or other resources that build on that framework. This step can help you get the most out of the tools that you’ve found most helpful for your experience of depression.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eIf you're ready to learn more, you can find robust educational overviews that cover each evidence-based tool featured in the book.\u003c\/p\u003e\n\u003cp\u003eWe included these resources to empower you with the knowledge to understand how and why these evidence-based treatments work.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/418C01A1-B298-47CD-8397-C1734EFED7B2.webp\" alt=\"The Field Guide for Depression\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Field Guide for Depression\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Field Guide for Depression\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/8BF9DFDF-B964-479D-B75E-FF2AB708551A.jpg\" alt=\"The Field Guide for Depression\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eEmory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviours.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/3B15CB08-1656-4BFD-9BD8-1C62114E2D14.jpg\" alt=\"The Field Guide for Depression\" width=\"1935\" height=\"2419\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eMeghan Nesmith is a writer and editor based in Boston, MA. She has written extensively on the intersection between relationships, identity, and culture for publications such as Teen Vogue, the Boston Globe, and the Guardian. She is a new(ish) mom to two young girls, an increasingly grumpy orange cat, and a stubborn flower garden.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273671971200,"sku":"16101","price":32.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/A66257BD-0466-4DAB-A8F3-D4DD7DD122B9.jpg?v=1781600265"},{"product_id":"the-anti-insomnia-notebook","title":"The Anti-Insomnia Notebook","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/E2F1F026-880C-4671-90C7-3BB86DEC3074.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/CA61D9AF-C7AA-4A96-8566-B2FCD0D6F393.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/67D53E22-8363-4848-85AE-36D941C7C6AA.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/7FDD06B8-2DB1-4C0D-AEE1-E75F2D6BD694.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/130884C0-14EE-4601-9D5D-29989F296ABF.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eMake it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioural Therapy for Insomnia (CBT-I) program.\u003c\/p\u003e\n\u003cp\u003eThe moment we wake up, we’re bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThe Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene.\u003c\/p\u003e\n\u003cp\u003eThis step is the backbone of the Cognitive Behavioural Therapy for Insomnia program. It gives you a good understanding of your sleep’s starting point before you implement the program to adjust and improve it.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u0026lt;pevery week—over=\"\" the=\"\" course=\"\" of=\"\" six=\"\" weeks—you'll=\"\" review=\"\" your=\"\" sleep=\"\" log=\"\" entries=\"\" to=\"\" use=\"\" concepts=\"\" like=\"\" efficiency=\"\" and=\"\" total=\"\" time=\"\" asleep=\"\" determine=\"\" next=\"\" week's=\"\" schedule.\u003c\/p\u003e\n\u003cp\u003eThis step builds off of the daily sleep log and helps you reduce the total number of hours you're laying restless in bed.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eIn addition to calculating your sleep weekly, you'll also have access to daily therapist guidance. You'll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.\u003c\/p\u003e\n\u003cp\u003eSleep is impacted by a myriad of factors. Whether it’s your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWhen you're ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I.\u003c\/p\u003e\n\u003cp\u003eScientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. We’ve also included a section that gives you tips and techniques you can practice when you’re having trouble sleeping.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/48D327EF-7BF0-4A09-95B0-682B03539CE9.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/F20010BF-0337-4897-8AE4-BCC5F4C80E27.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eJessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273706213760,"sku":"19043","price":24.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/4DAD7ACA-B61B-4FAF-B73A-E0D619D5AEBE.jpg?v=1781600394"},{"product_id":"the-therapy-journal","title":"The Therapy Journal","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5966.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5967.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5968.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5969.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5970.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5971.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5972.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5973.webp\" alt=\"The Therapy Journal\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEvery session entry begins with a mindful check-in to help you prepare. You'll have access to grounding techniques and guided prompts to reflect on how you're doing before your therapy session begins.\u003c\/p\u003e\n\u003cp\u003eIf your Therapy Session is in the middle of your work day, chances are you'll speak about your job more than any other topic. This step allows you to step away from the immediate thoughts at the surface of your mind and prepare yourself to tackle the topics you really want.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWhen something is emotionally resonant, it tends to capture all of our attention and focus. As a result, it’s a common experience to feel like you didn’t get to talk about something you wanted to cover, or that you went on a tangent and got side tracked. “Topics for This Session” allows you to set a meeting agenda of sorts, so that you go in with intention, and cover what you feel is a priority.\u003c\/p\u003e\n\u003cp\u003eEach session entry includes intentional space for notes and reflection. As you work through different topics with your therapist, you may have new ways of thinking that you want to capture. Sometimes a conversation goes in a direction that you may not have anticipated (a good thing!) but you might still want to cover what was in your “Topics for This Session.” Here, you can note these things you didn’t cover.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eTherapy is potentially only 1 hour out of our 168-hour week. Each session entry includes a variety of reflection prompts to help you continue processing between sessions and remember what to talk about with your therapist.\u003c\/p\u003e\n\u003cp\u003eIn the time between sessions, so much happens. If you had a breakthrough, if you had a particularly hard moment, if something is puzzling you that you want to work out, this is your place to note these moments.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eSet and shift your therapy goal with your therapist every 10 sessions, and monitor your progress and comfort with your therapist.\u003c\/p\u003e\n\u003cp\u003eYou’re in therapy because you’re interested in progress. Setting goals allows you to focus your energy in the way that will most help you. These goals can change and shift over time, and the topic may change from session to session, but having an overarching goal allows you to reflect on the “big picture” and note how much change has truly happened.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5974.webp\" alt=\"The Therapy Journal\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Therapy Journal\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Therapy Journal\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WISR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273765687680,"sku":"20401","price":25.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_7118.jpg?v=1781601035"},{"product_id":"the-after-trauma-notebook","title":"The After-Trauma Notebook","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5981.webp\" alt=\"The After-Trauma Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5982.webp\" alt=\"The After-Trauma Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5983.webp\" alt=\"The After-Trauma Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5984.webp\" alt=\"The After-Trauma Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5985.webp\" alt=\"The After-Trauma Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThe After Trauma Notebook is based on Written Exposure Therapy—a 5-week programme with one journaling session per week. We encourage you to choose a consistent space and time for you to write. Journaling about a traumatic memory can be difficult, and it’ll be important to feel secure and safe where you are. You can schedule this on your calendar, set an alarm or reminder for it, and even brew a cup of tea ahead of time.\u003c\/p\u003e\n\u003cp\u003eThis step will give you the accountability and safe structure to complete an emotionally difficult (but rewarding) programme of Written Exposure Therapy. If it’s helpful, you can think of scheduling this time as a “weekly therapy session” on your calendar, and mentally designate a private and emotionally safe place to complete it each week.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWritten Exposure Therapy is designed for you to intentionally re-expose yourself to a traumatic memory. Because of that, we guide you in choosing a single traumatic memory to work through week over week. If you want to work on a different memory, we encourage you to use another The After-Trauma Notebook (or continue with the notes pages in the back).\u003c\/p\u003e\n\u003cp\u003eMany of us have had multiple traumatic experiences, and it can be overwhelming to figure out how and where to start. Trying to process multiple moments and memories at once impedes the depth of processing required to move through the traumatic response. By choosing a single memory to focus on, you'll be able to experience Written Exposure Therapy's effectiveness over time.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEach week's writing prompt begins with a check-in. You'll take stock of how distressed you feel (if at all), and have access to Distress Tolerance Techniques in the Appendix to regulate your emotions and ground yourself in the moment. Then, you'll write for 30 minutes according to the prompt.\u003c\/p\u003e\n\u003cp\u003eWhen we’re in a rush, it can be easy to skip over how we’re really feeling. This step gives you a moment to pause, check in, and recognise where you’re emotionally starting from before the journaling exposure prompt. We hope this step helps you get more out of this journaling experience.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eAfter each 30-minute journaling session, you'll have an opportunity to check-in with your body and how you're feeling. Then, we'll guide you through a reflection exercise on how the writing experience was for you. This is an opportunity to create some distance from processing a difficult memory.\u003c\/p\u003e\n\u003cp\u003eThis step will help you reflect on and consolidate realisations or breakthroughs during writing, and also help transition from the intensity of a journaling session back to day-to-day life. You can think of this reflection step as the “cool down” part of your emotional workout.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5980.webp\" alt=\"The After-Trauma Notebook\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/F20010BF-0337-4897-8AE4-BCC5F4C80E27.jpg\" alt=\"The After-Trauma Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eJessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioral Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The After-Trauma Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The After-Trauma Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WISR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273765818752,"sku":"20402","price":24.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_7119.jpg?v=1781601037"},{"product_id":"the-build-a-habit-guide","title":"The Build-A-Habit Guide","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5981.webp\" alt=\"The Build-A-Habit Guide\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5982.webp\" alt=\"The Build-A-Habit Guide\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5983.webp\" alt=\"The Build-A-Habit Guide\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5984.webp\" alt=\"The Build-A-Habit Guide\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5985.webp\" alt=\"The Build-A-Habit Guide\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThe After Trauma Notebook is based on Written Exposure Therapy—a 5-week programme with one journaling session per week. We encourage you to choose a consistent space and time for you to write. Journaling about a traumatic memory can be difficult, and it’ll be important to feel secure and safe where you are. You can schedule this on your calendar, set an alarm or reminder for it, and even brew a cup of tea ahead of time.\u003c\/p\u003e\n\u003cp\u003eThis step will give you the accountability and safe structure to complete an emotionally difficult (but rewarding) programme of Written Exposure Therapy. If it’s helpful, you can think of scheduling this time as a “weekly therapy session” on your calendar, and mentally designate a private and emotionally safe place to complete it each week.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWritten Exposure Therapy is designed for you to intentionally re-expose yourself to a traumatic memory. Because of that, we guide you in choosing a single traumatic memory to work through week over week. If you want to work on a different memory, we encourage you to use another The After-Trauma Notebook (or continue with the notes pages in the back).\u003c\/p\u003e\n\u003cp\u003eMany of us have had multiple traumatic experiences, and it can be overwhelming to figure out how and where to start. Trying to process multiple moments and memories at once impedes the depth of processing required to move through the traumatic response. By choosing a single memory to focus on, you'll be able to experience Written Exposure Therapy's effectiveness over time.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEach week's writing prompt begins with a check-in. You'll take stock of how distressed you feel (if at all), and have access to Distress Tolerance Techniques in the Appendix to regulate your emotions and ground yourself in the moment. Then, you'll write for 30 minutes according to the prompt.\u003c\/p\u003e\n\u003cp\u003eWhen we’re in a rush, it can be easy to skip over how we’re really feeling. This step gives you a moment to pause, check in, and recognise where you’re emotionally starting from before the journaling exposure prompt. We hope this step helps you get more out of this journaling experience.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eAfter each 30-minute journaling session, you'll have an opportunity to check-in with your body and how you're feeling. Then, we'll guide you through a reflection exercise on how the writing experience was for you. This is an opportunity to create some distance from processing a difficult memory.\u003c\/p\u003e\n\u003cp\u003eThis step will help you reflect on and consolidate realisations or breakthroughs during writing, and also help transition from the intensity of a journaling session back to day-to-day life. You can think of this reflection step as the “cool down” part of your emotional workout.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_5980.webp\" alt=\"The Build-A-Habit Guide\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/F20010BF-0337-4897-8AE4-BCC5F4C80E27.jpg\" alt=\"The Build-A-Habit Guide\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eJessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioral Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Build-A-Habit Guide\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Build-A-Habit Guide\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WISR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58274124464512,"sku":"25107","price":21.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/Image-1152.jpg?v=1781604501"},{"product_id":"the-emotional-support-toolkit","title":"The Emotional Support Toolkit","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/95B0C0BB-58BF-4E40-80EB-3CD13412B4D2.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/B31CC3D6-4775-4C8F-B53F-FA240A9073D9.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/3C179DD1-FB2C-4526-8AF4-89290362B32E.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/C6EA692F-C2D9-44E8-A424-02EFC1CCF0DA.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/971B7112-9F2E-462D-9B34-8C8F2DD9C377.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/6EF28606-1FED-4B28-8638-1272E927036B.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/B1C34D31-8BCA-4FAC-BA21-5045B9FEB4CA.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/070B63D3-ACF0-4276-BE1E-B68646D3949D.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/820FEB21-1F7F-49F0-AD1D-77DE0174A4B2.webp\" alt=\"The Emotional Support Toolkit\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThis journal is designed for you to discover what works for you, so there is no pressure to use the book in order. Try one journal entry, then another—read one resource, then skip to a different one. Tailor the experience to work for you.\u003c\/p\u003e\n\u003cp\u003eDepression is not one-size-fits-all. However, there are tools—and a combination of tools—that work effectively for alleviating it.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWe provide over 80 entries in the journaling section spanning all five tools. In addition, you'll find suggested use tips so you may incorporate them into your journaling routine.\u003c\/p\u003e\n\u003cp\u003eDepending on the tools that resonate with you, you can continue on to seek providers or other resources that build on that framework. This step can help you get the most out of the tools that you’ve found most helpful for your experience of depression.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eIf you're ready to learn more, you can find robust educational overviews that cover each evidence-based tool featured in the book.\u003c\/p\u003e\n\u003cp\u003eWe included these resources to empower you with the knowledge to understand how and why these evidence-based treatments work.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/418C01A1-B298-47CD-8397-C1734EFED7B2.webp\" alt=\"The Emotional Support Toolkit\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Emotional Support Toolkit\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Emotional Support Toolkit\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/8BF9DFDF-B964-479D-B75E-FF2AB708551A.jpg\" alt=\"The Emotional Support Toolkit\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eEmory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviours.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 1;\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/3B15CB08-1656-4BFD-9BD8-1C62114E2D14.jpg\" alt=\"The Emotional Support Toolkit\" width=\"1935\" height=\"2419\" loading=\"lazy\"\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow: 2;\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eMeghan Nesmith is a writer and editor based in Boston, MA. She has written extensively on the intersection between relationships, identity, and culture for publications such as Teen Vogue, the Boston Globe, and the Guardian. She is a new(ish) mom to two young girls, an increasingly grumpy orange cat, and a stubborn flower garden.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58274124562816,"sku":"25108","price":21.0,"currency_code":"GBP","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/Image-1158.jpg?v=1781604503"},{"product_id":"wilde-house-paper-night-routine-journal","title":"Wilde House Paper Night Routine Journal","description":"\u003cdiv class=\"gs-pd\"\u003e\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:3\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003ch4\u003eYou don't need a stricter night routine. You need a real reason to put the phone down.\u003c\/h4\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u003cstrong\u003e01\u003c\/strong\u003e. Use the guided worksheet to map out your ideal weeknight and weekend evenings, then choose the three rituals you'll actually return to.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e02\u003c\/strong\u003e. Sign up for the free 10-week Routine Challenge to receive a weekly email that includes a new topic, prompts, expert tips and curated resources. This email also serves as your accountability partner in building your routine.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e03\u003c\/strong\u003e. Start your week by reading the weekly topic and filling out the prompts, diving deeper into the theme and setting the tone for the days ahead.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e04\u003c\/strong\u003e. Begin your routine each night using the weekly pages and use the habit tracker to stay consistent, not for perfection, just for the quiet proof that you're showing up.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/godshot-description-91575-Image-497.jpg?v=1791233934\" alt=\"Wilde House Paper Night Routine Journal\" width=\"1500\" height=\"1875\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Wilde House Paper","offers":[{"title":"Default Title","offer_id":60050176311680,"sku":"21665","price":25.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/Image-487_f93cc040-e938-485d-98cb-aa8858123b42.jpg?v=1791234418"},{"product_id":"wilde-house-paper-pieces-of-you-journal","title":"Wilde House Paper Pieces of You Journal","description":"\u003cdiv class=\"gs-pd\"\u003e\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:3\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003ch4\u003eThink of it as homework that you actually look forward to.\u003c\/h4\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u003cstrong\u003e01\u003c\/strong\u003e. Inside you'll find 6 weeks of daily journaling exercises. Each day takes about 20 minutes – as simple as trading in one doomscroll.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e02\u003c\/strong\u003e. There are 3 sections: Awareness, Alignment + Action. Each section is 2 weeks long and progresses you into the next phase of your self discovery.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e03\u003c\/strong\u003e. Each day you'll find a new topic with an inspired reading, a playful exercise and a journal prompt to write to for about 10 minutes.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e04\u003c\/strong\u003e. For extra credit, each day gives you a gold star as a takeaway to integrate into your day. This journal extends beyond the page and these moments help you put your reflections into action.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/godshot-description-91550-Image-486.jpg?v=1791233928\" alt=\"Wilde House Paper Pieces of You Journal\" width=\"1365\" height=\"1707\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Wilde House Paper","offers":[{"title":"Default Title","offer_id":60050177229184,"sku":"21664","price":22.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/IMG_0798.jpg?v=1791234464"},{"product_id":"wilde-house-paper-morning-routine-journal","title":"Wilde House Paper Morning Routine Journal","description":"\u003cdiv class=\"gs-pd\"\u003e\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:3\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003ch4\u003eThe routines that fail are checklists. The ones that last are a relationship built with yourself.\u003c\/h4\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u003cstrong\u003e01\u003c\/strong\u003e. Use the guided worksheet to map out your ideal weeknight and weekend mornings, then choose the three rituals you'll actually return to.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e02\u003c\/strong\u003e. Sign up for the free 10-week Routine Challenge to receive a weekly email that includes a new topic, prompts, expert tips and curated resources. This email also serves as your accountability partner in building your routine.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e03\u003c\/strong\u003e. Start your week by reading the weekly topic and filling out the prompts, diving deeper into the theme and setting the tone for the days ahead.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e04\u003c\/strong\u003e. Begin your routine each morning using the weekly pages and use the habit tracker to stay consistent, not for perfection, just for the quiet proof that you're showing up.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/godshot-description-91584-Image-500.jpg?v=1791233941\" alt=\"Wilde House Paper Morning Routine Journal\" width=\"1180\" height=\"1474\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Wilde House Paper","offers":[{"title":"Default Title","offer_id":60050180866432,"sku":"26342","price":25.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/Image-498_72e700de-f041-4ca1-82a9-5d60264045d0.jpg?v=1791234625"},{"product_id":"wilde-house-paper-the-reset-guide","title":"Wilde House Paper The Reset Guide","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-square\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/godshot-description-91594-Image-513.jpg?v=1791233947\" alt=\"Wilde House Paper The Reset Guide\" width=\"854\" height=\"1034\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:3\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003ch4\u003eThe 3 Evolutions\u003c\/h4\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u003cstrong\u003eThe Past\u003c\/strong\u003e: \u003cem\u003eReflect, Release, Renew\u003c\/em\u003e\u003cbr\u003eStart here. Immerse yourself in identifying areas of growth. Use your past experiences as a compass to inform what you wish to create space for and what to gracefully let go of. Engage in setting new rituals that align with your truest essence, learn restorative practices, and lay the foundation for your forward journey.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Present\u003c\/strong\u003e: \u003cem\u003eDefine, Focus, Reset\u003c\/em\u003e\u003cbr\u003eTransition into the Present by delving into the essence of who you are in this moment. Free from distractions, craft a plan to propel yourself forward. Set intentions that resonate deeply, learn sustainable practices to reset into the present, and construct a framework for the renewed version of you — one that stands the test of time.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFuture\u003c\/strong\u003e:\u003cem\u003e Dream, Plan, Commit\u003c\/em\u003e\u003cbr\u003eEmpowered by a strong foundation, the Future invites you to dream expansively. As the fog lifts, clarity emerges. Articulate your needs and ways to support your aspirations. Develop a comprehensive plan to live to your fullest potential. Commit your dreams to paper, engage in soul-searching prompts, and understand how to tangibly step into the life you've envisioned.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:3\"\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003ch4\u003eHow To Use\u003c\/h4\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u003cstrong\u003e01\u003c\/strong\u003e. Start at the beginning – the Past. You must understand your past to be able to live in the present to define your future.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e02\u003c\/strong\u003e. Take the time and space to get deep. This guide is not meant to be completed in one sitting. Each page that you complete will provide new clarity that will build on itself. Step away between sessions to allow your growth to naturally unfold.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e03\u003c\/strong\u003e. Witness your transformation by revisiting earlier entries. Seeing the evidence of your evolution is powerful reinforcement.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e04\u003c\/strong\u003e. Engage deeply with the prompts, allowing your thoughts and emotions to guide your exploration. Let your thoughts flow freely and expand beyond the pages provided through journaling.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e05\u003c\/strong\u003e. Once you've completed the guide, treasure it as a personal record — a time capsule capturing your growth and revelations.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e06\u003c\/strong\u003e. Understand that this guide is tailored for different seasons of your life. Your answers will evolve as you evolve. Embrace the idea of doing this guide multiple times to witness varied outcomes and insights.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/godshot-description-91596-Image-514.jpg?v=1791233954\" alt=\"Wilde House Paper The Reset Guide\" width=\"1284\" height=\"1605\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Wilde House Paper","offers":[{"title":"Default Title","offer_id":60050181554560,"sku":"26343","price":30.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/Image-507_46e3d7ca-4c09-43c6-9709-8d4904c22f14.jpg?v=1791234669"}],"url":"https:\/\/mygodshot.com\/collections\/shop-all-lifestyle-stationery-journals-planners-guided-journals.oembed","provider":"Godshot studio","version":"1.0","type":"link"}