Free Resources
Vulnerability Factor Tracker
Gain insight into your emotional patterns and triggers with the Vulnerability Factor Tracker: a simple, powerful tool designed to help you recognize what makes you more susceptible to emotional distress.
This worksheet helps you identify daily influences such as sleep, nutrition, etc. so you can spot connections between your physical and emotional states.
Use it to increase self-awareness, track patterns over time, and strengthen your emotional regulation skills. Perfect for clients, practitioners, or anyone working on mindfulness, emotional balance, or healing.
Vulnerability Factors & Emotional Regulation Journal PDF
A gentle DBT informed journal to help you slow down, understand your emotions, and take better care of yourself.
This printable mental health tracker guides you through noticing the small things that make emotions feel heavier like lack of sleep, stress, burnout, or overwhelm. When you can see the patterns, it becomes easier to respond with intention instead of self criticism.
Inside you will find space to track vulnerability factors, name your emotions using DBT language, practice daily gratitude, and reflect in your own words.
Includes:
• vulnerability factors check in
• how am I feeling emotion tracker
• three gratitude prompts
• notes and reflection space
Use it daily or weekly as a mood tracker, emotional regulation journal, or therapy worksheet. Helpful for anxiety, stress, and building coping skills.
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