A little support, at your own pace
Something useful for the next small step
You do not have to work everything out today. Wherever you live, these free mental health resources offer practical ideas, gentle prompts and words you can borrow when asking for support.
Many resources include words for talking with a trusted friend, family member, another supportive person or a qualified mental health professional. Choose someone who feels safe, say what kind of support you would like, and share only what you want to.
14 two-page handouts, plus communication and appointment prompts. Free to read, print and share. No registration.
Made for adults around the world. Each resource has a readable web version, a printable PDF, sources and a route to further help. Some services listed are specific to Ireland; find support where you live. Choose one that fits; leave anything that does not.
Choose a resource Share with someone · Community sharing pack
What would be useful today?
You can read a resource on its topic page or save the PDF for later. You do not need a diagnosis to find an idea useful.
Communication and appointment prompts
Free adult English resources, with no account or location restriction. Choose one prompt rather than completing a workbook. The complete pack has five pages; the shorter appointment sheet has one. Both come in A4 and US Letter.
Read the communication and appointment prompts
- Complete communication pack – A4 PDF (5 pages, 82 KB)
- Complete communication pack – US Letter PDF (5 pages, 82 KB)
- Short appointment sheet – A4 PDF (1 page, 73 KB)
- Short appointment sheet – US Letter PDF (1 page, 73 KB)
For a screen reader or larger text, use the web version. PDFs have selectable text but are not tagged for screen-reader navigation. Sources and content approved 21 October 2026; version 1.0. You may share unchanged blank copies with their source and safety notes.
A difficult day or a support conversation
Choose a gentle starting point, find some words, or support someone you care about.
Rest, energy and everyday demands
Small, flexible plans for sleep difficulties and work-related exhaustion.
Worry and OCD
Understand a pattern and prepare a useful conversation about support.
Connection, confidence and choice
Resources for social situations, dating and intimacy, with room for your boundaries.
Health, pain and treatment
Practical words for asking for support, preparing for care and living with uncertainty.
When a reminder feels overwhelming
Optional support in the present, with room for choice and a route to professional help.
14 · A SMALL STEP
When a reminder feels overwhelming
Choice, company and a small step in the present. Educational support, not a PTSD treatment or an exercise in revisiting memories.
English · 2-page PDF + full web version
When you need more than a resource
A worksheet cannot solve unsafe circumstances, financial pressures, illness or the need for personal care. You deserve support with those things too.
Find mental health help and practical support. If symptoms persist, worsen or interfere with daily life, speak with a GP or qualified mental health professional. You can ask sooner if you are worried.
In Ireland, Samaritans 116 123 and Text About It (text HELLO to 50808) offer listening support. For urgent care contact your GP, out-of-hours GP or mental health team. If there is immediate danger or you cannot stay safe, call 112 / 999. HSE support information.
Outside Ireland, Samaritans 116 123 is free in the UK as well. In the US, call or text 988; in Canada, call or text 9-8-8; in Australia, call Lifeline on 13 11 14. Elsewhere, Find A Helpline lists free helplines by country. In an emergency, call your local emergency number.
More ways to find a useful next step
- Panic Attack Plan: an existing printable web plan for a difficult moment, aftercare and asking for help. Use your browser’s print option; this is separate from the fourteen two-page PDFs above.
- WHO: Doing What Matters in Times of Stress: an illustrated stress-management guide, with official editions in many languages and accompanying audio exercises. Choose the format and language that suit you. The public guide and its listed audio exercises are free; availability differs by language.
- Centre for Clinical Interventions: Looking After Yourself: English-language information sheets and structured self-help workbooks on topics including worry, social anxiety, sleep and assertiveness. Follow each workbook’s guidance; some material is best used with a qualified professional.
- HSE: Balancing Stress: a free English-language video programme with six sessions and exercises. No registration is required. You can watch at your own pace; its linked health-service arrangements are specific to Ireland.
These are educational resources, not a substitute for assessment or treatment. External resources are provided by independent organisations; a link does not imply their endorsement of this site. External resource links checked 21 October 2026. Free access does not give permission to reproduce or adapt another organisation’s material; follow its own terms. How this site’s information is written and reviewed.
Free to read, print and pass on
For community groups and services
A small sharing pack for libraries, community groups, services and anyone who would like to pass on something useful. Choose a poster for a noticeboard, an image for a post, or a short notice for a newsletter. No registration or appointment is needed.
Download the complete sharing pack (ZIP, about 175 KB) Includes the poster, both images and ready-to-use captions.
- A4 poster (PDF, 1 page, 63 KB)
- Landscape image (PNG, 1200 × 630, 50 KB)
- Square image (PNG, 1080 × 1080, 66 KB)
- Captions, newsletter text, image descriptions and poster text alternative (plain text)
A short caption to copy
A little support for a difficult day. Free practical mental health resources for adults, with gentle ideas to try and words for asking for support. Read online, print or share. No registration or appointment needed.
https://jonathanhaverkampf.com/mental-health-help/free-mental-health-resources/
Newsletter wording and image descriptions
Newsletter notice
A little support for a difficult day
Sometimes it helps to have a clear explanation, a small next step, or words to ask for support. Dr Jonathan Haverkampf's website offers free practical mental health resources for adults, including sleep, worry, low mood, burnout, connection and asking for support. Each has a readable web version and a two-page printable handout. Choose what feels useful, at your own pace. No registration or appointment is needed. You are welcome to share the link and unchanged blank copies, keeping the website, date and source notes attached. These resources are educational and do not replace individual care.
Read and download: https://jonathanhaverkampf.com/mental-health-help/free-mental-health-resources/
Landscape image description
A little support for a difficult day. Free adult mental health resources on sleep, worry, burnout and connection at jonathanhaverkampf.com. No registration or appointment needed. The QR code opens Find Help.
Square image description
A little support for a difficult day. Read, print and share free adult resources on sleep, worry, low mood, burnout, connection and asking for help at jonathanhaverkampf.com. The QR code opens Find Help.
Poster text alternative
A little support for a difficult day. Free, practical mental health resources for adults: sleep difficulties, worry and anxiety, low mood, burnout, connection and asking for support. Read in your own time. Choose what feels useful. You do not need to register or book an appointment. Visit jonathanhaverkampf.com, choose Find Help, then Free resources, or use the collection link below. You are welcome to share links and blank copies; keep the website and source notes with them and keep personal notes private. General information for adults, not a substitute for professional assessment, treatment or emergency care. Immediate danger? Ireland: 112 / 999. Elsewhere: local emergency services.
Sharing with care
You are welcome to print and share unchanged blank copies of these original free resources and to use the supplied poster and sharing images. Please keep the website address, date and source notes with them. Share the webpage link when possible so people can find the current version. Keep completed personal notes private. This permission does not cover third-party material linked in the references.
Check the collection for current versions before a new print run. Ask the venue before displaying the poster and test one actual print. These materials do not imply endorsement by an outside organisation.
A text alternative is available above and in the plain-text download. Sharing pack v1.2 · 20 October 2026; artwork v1.1.
General information and support for adults. Not a substitute for professional assessment, advice, treatment or emergency care.
About these resources
Prepared for jonathanhaverkampf.com. Each handout links to independent guidance and, where relevant, research. Sources were checked on 3 October 2026 for the original resources and 7 October 2026 for the revised dating resource and trauma reminder resource; the sources themselves may have earlier publication or review dates. These original educational prompts are not validated assessments or complete treatment programmes.
The fourteen two-page handout PDFs include the website address, version and date, discreet safety information, and a QR route to further support. You can also explore the anxiety resource library and research and publications.
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