Women’s Mental Health – Worksheets & Tools
Printable planners, check-ins and gentle tools to support women and femmes with mood, hormones, stress,
relationships and everyday mental health — at your own pace.
⚠️ Gentle Reminder
These worksheets are tools to support reflection and coping, not a replacement for professional
medical, mental-health or crisis services. If you feel unsafe, overwhelmed or at risk, please reach
out to your GP, mental-health team or local emergency / crisis service.
You can print these pages, use them on a tablet, or copy the headings into your own journal or notes app.
There is no “right way” to use them — take what feels helpful, leave the rest.
💛 Mood & Emotion Check-Ins
These pages are designed to help you notice patterns in how you feel (emotionally and physically)
without judgment. They can be especially helpful alongside therapy, medication or coaching.
Worksheets included
- Daily Mood & Energy Tracker – quick 1–10 ratings, sleep, energy and mood notes.
- Feelings & Needs Check-In – “Today I feel… I might need…” with simple prompts.
- “What I’m Carrying Today” Page – space to write or doodle thoughts, worries and wins.
- Spoons / Energy Budget Tracker – especially helpful if you’re neurodivergent or chronically ill.
- Evening Reflection – three prompts: “What helped?”, “What drained me?”, “What I want tomorrow.”
🌙 Cycle & Hormone-Aware Tools
Hormones, cycles, pregnancy, PMDD, menopause and other changes can all affect mood, sleep and coping.
These pages are here to help you track patterns and advocate for yourself with health professionals.
Worksheets included
- Cycle & Mood Map – track cycle day, physical symptoms, mood, energy and sensitivities.
- Symptom & Trigger Tracker – for PMDD, PMS, peri-menopause or other hormone-related changes.
- Pre-Appointment Notes Page – space to list questions, history and examples before seeing a GP or specialist.
- Flare-Up Gentle Plan – “When I notice X, I can try…” with space for coping ideas and supports.
- Cycle Self-Care Menu – personalised list of things that help in different phases.
🔥 Stress, Burnout & Overload
Many women juggle work, care roles, emotional labour and expectations. These tools are designed to
gently reduce overwhelm and make your load more visible.
Worksheets included
- Brain Dump & Sort Page – empty your head, then sort tasks into “Now / Later / Let Go”.
- 3-Task Today Planner – focus on three realistic priorities instead of endless lists.
- Overwhelm SOS Plan – quick steps for “when everything feels too much”.
- Load & Roles Inventory – list what you do at home, work, in relationships, and what could be shared.
- Rest & Recharge Menu – small rest ideas that are actually doable in your life.
🤝 Relationships, Boundaries & Support
These tools can be used alone or together with partners, friends, whānau or support workers to make
communication clearer and safer.
Worksheets included
- My Support Circle Map – who feels safe, who is “sometimes safe”, and who drains you.
- What I Need From You Right Now – scripts for asking for support (“Listen / Help solve / Just sit with me”).
- Boundaries & Limits Worksheet – “I’m okay with… I’m not okay with… I’m unsure about…”.
- Red / Green / Yellow Flags Page – behaviours that feel safe, unsafe or confusing in relationships.
- Conversation Starters for Tough Topics – prompts to talk about mental health, hormones, burnout and more.
🚨 Safety & Crisis Planning
These pages are designed to be completed when you are calm (or with a trusted person), so they’re
easier to follow when things feel scary, confusing or unsafe.
Worksheets included
- Personal Safety Plan – warning signs, grounding tools, safe places and who to contact.
- Emergency Contacts Sheet – crisis numbers, trusted people, medical team details.
- Calm Corner Plan – “When I feel X, I can go to…, use…, listen to…”.
- After-Crisis Reflection Page – “What happened / What helped / What I might try next time”.
If you ever feel at risk of harming yourself or someone else, please contact your local emergency number,
go to the nearest emergency department, or use a crisis helpline if it is safe to do so.
📄 Printable Packs & Bundles
As the site grows, this space will link to ready-made PDF packs you can download and print. You might
use them at home, in classrooms, clinics, workplaces or support groups.
Packs planned / available
- Women’s Self-Care & Mood Pack – mood check-ins, self-care menu, rest planner.
- Hormones, Cycles & Mood Pack – cycle map, symptom tracker, flare-up plan.
- Burnout & Overwhelm Toolkit – brain dump, 3-task planner, load inventory.
- Relationships & Boundaries Toolkit – support circle, boundaries, red/green flags.
- Safety & Crisis Planning Pack – safety plan, calm corner, emergency contacts.
