Free Counselling Resources
Practical tools you can use between sessions
Free worksheets and guided exercises to support stress, cravings, habit change, emotional wellbeing, grief, and major life changes.
Free Counselling Resources
Practical worksheets and support tools
Simple tools to support habit change, urges, stress, emotional wellbeing, and life changes.
Addiction & Habit Support
Habit Plan Worksheet
A practical worksheet to help build healthier routines by linking a new habit to something you already do.
Cravings & Urges
Urge Surfing Script
A guided script to help ride out urges without acting on them. Useful for cravings, impulse control, and emotional discomfort.
Need more support than a worksheet?
These resources can be helpful, but they are not a replacement for counselling, crisis support, medical care, or emergency help.
Support from a Cairns Counsellor
Practical tools created to support real life challenges
These free counselling resources were created by Allan Bunyan from Strong Foundation Support to help people with stress, emotional overwhelm, habit change, cravings, grief, and life changes. They are designed to be simple, practical, and useful between counselling sessions or as a starting point when things feel heavy.
Stress & Anxiety Support
Tools that can help slow racing thoughts, reduce overwhelm, and build small practical coping strategies.
Explore Anxiety CounsellingAddiction & Habit Change
Resources that support cravings, urges, behaviour change, emotional regulation, and healthier routines.
Explore Addiction CounsellingGrief & Life Changes
Support for adjustment, loss, diagnosis, major change, and times when life no longer feels the same.
Explore Grief CounsellingWhen extra support may help
- Stress feels constant or hard to manage
- Sleep is being affected
- Urges or habits keep repeating
- Anxiety is impacting daily life
- Grief feels overwhelming
- You feel stuck and need support moving forward
Small practical tools can create meaningful change
These counselling worksheets and guided exercises are designed to help slow things down, build awareness, and create practical support between sessions.
Slow racing thoughts
Practical tools can help reduce overwhelm, create clarity, and make difficult thoughts feel more manageable.
Understand triggers
Reflecting on urges, stress, or patterns can help build awareness around what may be driving emotions or habits.
Build healthier habits
Small changes done consistently can support emotional wellbeing, routine, and long-term progress.
Support life changes
Tools can help during grief, adjustment, stress, diagnosis, disability, or major life changes.
Reflect between sessions
Worksheets can help you carry reflection and practical work forward between counselling sessions.
Take small next steps
Sometimes a simple practical tool is a useful first step when things feel heavy or unclear.
A worksheet can be a starting point. You do not have to work it out alone.
If stress, urges, grief, anxiety, or life changes are feeling heavy, counselling may help you slow things down and take the next step.
Free counselling resources FAQs
A few simple answers before you download or use these support tools.
Are these counselling resources free?
Yes. These worksheets and guided tools are free to download and use. They are designed to support stress, urges, emotional wellbeing, habit change, and life changes.
Can I use these worksheets between counselling sessions?
Yes. These tools can be useful between sessions to reflect, practise coping strategies, notice patterns, and build small practical changes.
Can urge surfing help with cravings?
Urge surfing can help some people sit with cravings or urges without acting on them. It focuses on noticing the urge, riding it out, and allowing it to pass.
Do these resources replace counselling?
No. These tools are for general education and support only. They do not replace counselling, crisis support, medical care, or emergency assistance.
Can I use these resources if I am not in Cairns?
Yes. These worksheets can be used anywhere. Strong Foundation Support offers in-person counselling in Cairns and telehealth support across Australia.
When should I reach out for extra support?
Support may help if stress feels constant, sleep is affected, anxiety is impacting daily life, urges feel stronger, or you feel stuck and unsure what to do next.