The Settled Workbook — Understand Your Stress Responses and Find What Actually Settles You (52-page printable & fillable PDF)

Stress has two settings. Most advice only knows one.

Some days you are wound up — racing thoughts, tight jaw, breath high in the chest. Other days you are flat — heavy, foggy, numb, canceling plans. The tools that help one can backfire on the other: slow breathing settles a revved-up system and can sink a flat one further.

The Settled Workbook gives you a two-minute check to tell which state you are in, then twelve one-page tools, each marked for the state it suits.

What's inside (52 pages)

- Part 1 · Start here — what stress actually is, your starting point, the method in one page

- Part 2 · Map your stress — the 2-Minute State Check, your Revved and Flat profiles, body map, a typical day, your stress signature

- Part 3 · Name the emotion — emotion wheel, vocabulary of feelings by intensity, 0–10 scale with your own anchors, feelings logs, triggers, the need underneath the feeling

- Part 4 · Twelve tools — Long-Exhale Breathing, 5-4-3-2-1 Grounding, Tense & Release, The Worry Window, The 90-Second Pause, Gentle Activation, Orienting, Sensory Wake-Up, The Smallest Next Step, Reach Out, Thought Check, Self-Compassion Break. Each with steps, what to expect, variations, cautions and before/after ratings

- Part 5 · Patterns over time — trigger → tool log, weekly check-ins, the 7-Day Plan, My Settle Menu, a 30-day look-back

- Part 6 · When it's bigger than a workbook — signs it is time to talk to someone, how to find help, crisis resources (US, UK, CA, AU and beyond)

- Part 7 · Monthly state tracker and notes

Format

- Two PDFs: A4 and US Letter

- Printable (black & white or color) and fillable — type directly into every field on a computer or tablet

- Delivered by email within minutes

- Personal-use license; practitioner license available on request

Please read

This is a wellbeing resource for everyday stress. It is not therapy, a diagnosis or a treatment, and it does not replace care from a doctor or mental-health professional. If you are in crisis, please contact a professional or a crisis line (listed inside, and at findahelpline.com).

Guarantee

Cancel within 14 days for a full refund, even after downloading. Use our cancellation form or just email support@settledpages.com.