Free Autism, ADHD, PTSD and Trauma Tools

Autism, masking and sensory life

Meltdowns, masking, sensory load, and the cost of holding it together.

• Autistic Masking

  See what masking actually costs you, then plan safe, selective unmasking.

• Meltdowns & Anger

  A visual volcano for spotting overload early and cooling down before eruption.

• Sensory Overload at Work

  Audit what work actually costs you and plan accommodations that help.

• Virtual Sound Bath

  Steady, predictable tones for winding down, sleep, and sensory recovery.

• Social Cues Game (Teens)

  Realistic scenarios, several plausible readings, and when to just ask.

• Icebreakers (Autistic Teens)

  Scripted, concrete openers where passing is always allowed.

• What My Teacher Wants to See

  Turn "try harder" into a picture of what finished actually looks like.

ADHD and executive functioning

Getting started, staying organised, and the emotional side of ADHD.

• Executive Functioning

  Prioritizing, time blindness, task switching, and finishing — built for work stakes.

• Executive Function for Teens

  Find the jammed step — starting, planning, remembering — and fix that one.

• Rejection Sensitivity

  Catch, cool, and recover from an RSD spike before it costs you something.

• Decision Replay

  Rewind to the branch point, try another choice, and rehearse the cue.

• Future Self Game

  Make the future concrete, then work backwards to this week.

• Job Interview Practice (Teens)

  Rehearse real questions, scripts, and the disclosure decision.

PTSD, trauma and grief

Trauma responses, protective parts, grounding after distress, and loss.

• PTSD Self-Help

  Map triggers, see what avoidance costs, and build grounding that holds.

• Trauma Protectors

  Understand the survival parts — pleasing, numbing, control — and what they protect.

• Fight, Flight, Freeze, Fawn

  Identify your default trauma response and the recovery strategy that matches it.

• Grief Support

  Grief in waves, not stages — map triggers and keep the bond.

• Butterfly Hug

  Slow left-right tapping for grounding — silent, portable, no talking needed.

• Trauma Wheel (Teens)

  Fight, flight, freeze and fawn explained, with what each one needs.

• Trauma Protectors (Teens)

  Meet the critic, the pleaser and the perfectionist, and what they defend.

• Safe Body Check-In (Kids)

  Mark where feelings sit in the body, rate them, and see what shifts.

• Memory Mosaic (Grief)

  Collect small memories of a person, pet or place into one picture.

• Crisis Resources & Safety Planning

  988, text lines, and how to write a safety plan before you need one.

Emotion regulation and coping skills

Rating distress, breathing, grounding, and skills matched to intensity.

• SUDS Distress Scale

  Rate distress 0-10 and get the body cues, thoughts, and skills matched to that level.

• DBT Skills

  Practice all four DBT modules and learn which skill fits which distress level.

• Grounding Techniques

  Guided grounding for anxiety, panic, dissociation, and flashbacks.

• 4-7-8 Breathing

  A visual breathing pacer that works without counting or talking.

• Test & Sports Anxiety

  Reframe the nerves, build a routine, and plan what happens afterwards.

• Star Breathing (Kids)

  Trace a star to pace slow breathing without counting or talking.

• Anger Warning Signs

  Map early body clues and triggers so anger can be caught low on the curve.

• Emotional Intelligence (Teens)

  Name feelings precisely, rate intensity, and choose the response.

Thinking patterns and self-talk

Cognitive distortions, rigid demands, the inner critic, and getting moving again.

• Cognitive Distortions

  Name the thinking trap, test it against evidence, and write a balanced alternative.

• REBT & Flexible Thinking

  Turn rigid musts and shoulds into preferences that survive contact with reality.

• Inner Critic

  Separate the critical voice from yourself, find what it protects, and answer it.

• Inner Critic for Teens

  Externalise the harsh voice, trace where it came from, and answer it fairly.

• Behavioral Activation

  Schedule small value-linked actions and track what each one does to your mood.

• CBT Thought Record (Kids & Teens)

  Situation, body clues, thoughts and a kinder alternative, in plain language.

• Cognitive Distortions (Teens)

  Name the unfair thinking habit, then write a version you would actually believe.

• Flexible Thinking (Teens)

  Turn "this must not happen" into a preference you can survive.

• Act As If Confidence

  Rehearse one small brave action before the confident feeling shows up.

Relationships, dating and social life

Couples, dating, social cues, and handling people who are treating you badly.

• Neurodiverse Couples

  Translate between neurotypes and break the pursue-withdraw loop.

• Relationship Connection

  Build a love map, convert complaints into requests, and rehearse repair.

• Dating & Relationships

  Read signals, set limits, handle rejection, and spot unsafe patterns. Ages 13-21.

• Social Cues for Adults

  Practice reading ambiguous social situations and asking without awkwardness.

• My Guy Code for Autism (9–21)

  The unwritten rules of male social life, written down: space, banter, locker rooms, group chats, consent and repair.

• Bullying Help

  Work out the type, pick a response that fits, and build a record that gets acted on.

• Small Talk Practice

  Openers, follow-ups, and rehearsed exits that end it cleanly.

• Sibling Conflict

  Find what the fight is really about, then a repair that holds.

Energy, pacing and burnout

Spoon budgets, crash cycles, and building weeks around your floor.

• Autistic Burnout

  Tell burnout apart from depression, find the real drains, and plan a recovery that holds.

• Spoons & Energy

  Track daily energy with spoon theory and find the drains nobody counts.

• Energy Pacing for Teens

  Break the boom-and-bust cycle by planning for your bad days, not your best ones.

• Tough Times Resilience (Teens)

  A concrete plan for a hard stretch, not a pep talk.

• Difficult Times Resilience (Adults)

  Triage the basics, name the interest rate, plan one week.

Purpose, meaning and recovery

Direction, values, and honest work on substances and compulsive behaviour.

• Ikigai & Purpose

  A worked ikigai process built for monotropic focus and fluctuating capacity.

• Recovery Compass

  Map triggers, function, values, and a lapse plan you write before you need it.

• Costs of Addiction

  An honest cost-benefit sheet you can read back at the moment of craving.

• Purpose & Meaning (Teens)

  Values as directions you can act on today, not job titles.

• Gratitude Journal

  Small, specific, honest entries — no forced positivity.

• Positive Gratitudes

  Notice it, stay with it ten seconds longer, then tell someone.

Play, art and expressive tools

Drawing, games and story-based practice for young people who freeze at worksheets.

• Doodle & Express Art Studio

  Draw the feelings that do not have words yet.

• Guided Art Exercises

  Safe place, worry container, anger shape — prompts, not blank pages.

• Therapy Card Game

  Prompt cards for sessions, families and school groups.

• Mental Health Trivia

  Learn how emotions and anxiety work, one explained answer at a time.

• Mind House Adventure

  Walk through rooms of the mind, one coping skill per room.

• Superhero Decisions

  Think through a hard choice from outside your own shame.

More tools

• Financial Freeze Triage (Adults)

  Unfreeze around money: somatic un-sticking, scripts, and neurotype-matched steps.

• Window of Tolerance Map (9–21)

  Find your zone, match a calming skill, re-check. Stabilization-only and safe to leave.

• My Racing Companion (12–21)

  Sport psychology for XC and track: mantras, arousal mapping, course maps and race scenarios.