Workbook for Recovery and Peace

This workbook is designed to support you on your journey to recovery. Whether recovering from a road traffic accident, managing physical or emotional pain, or simply working towards better well-being, this resource is here to help you take small, meaningful steps forward.

This exercise encourages gentle self-reflection on your road traffic accident and current emotions. Through prompts and simple activities like choosing smiley faces, colours, or words to describe your feelings, it creates a safe space to explore your thoughts and acknowledge your emotions, laying the foundation for recovery.

The exercise helps you define personal goals for your mental health recovery. It encourages you to reflect on what you want to achieve and revisit these goals throughout the workbook to stay motivated and track your progress.

This exercise guides you through a simple “4-4-4” breathing technique to help you relax and find calm. It encourages you to focus on your breath, reflect on how it makes you feel, and use it as a tool to manage stress whenever needed.

This exercise helps individuals identify the people who are supporting them during their recovery and reflect on the things they are grateful for within their support network.

This exercise encourages individuals to recognise, name, and explore their emotions, helping them better understand and process their feelings during recovery.

This exercise encourages individuals to recognise, name, and explore their emotions, helping them better understand and process their feelings during recovery.

This exercise uses colouring to help individuals relax, become more aware of their emotions, and express feelings creatively to support mental and emotional healing.

This exercise encourages you to focus on the positive by writing down things you’re grateful for. It helps shift your mindset, boost emotional well-being, and bring a sense of appreciation to your healing journey.

This exercise helps you stay present by focusing on your senses, such as what you can see, hear, feel, and smell. It’s designed to calm anxiety, reduce stress, and bring you back to the present moment when you’re feeling overwhelmed.

This exercise encourages the use of positive statements about yourself to boost self-esteem and mental strength. By repeating affirmations, you can challenge negative thoughts and cultivate a more positive mindset, supporting your emotional recovery.

This exercise encourages the use of positive statements about yourself to boost self-esteem and mental strength. By repeating affirmations, you can challenge negative thoughts and cultivate a more positive mindset, supporting your emotional recovery.

This exercise encourages the use of positive statements about yourself to boost self-esteem and mental strength. By repeating affirmations, you can challenge negative thoughts and cultivate a more positive mindset, supporting your emotional recovery.

This exercise encourages the use of positive statements about yourself to boost self-esteem and mental strength. By repeating affirmations, you can challenge negative thoughts and cultivate a more positive mindset, supporting your emotional recovery.

This exercise encourages physical movement to connect with the present moment and promote healing. By practising mindful movement, participants focus on their body’s sensations, allowing them to release tension and foster a sense of calm.

This exercise encourages users to mindfully engage each of their five senses to promote relaxation and presence. The page guides users through activities focusing on sight, sound, smell, taste, and touch, helping them become more aware of their surroundings and themselves.

This exercise is designed to help motorcyclist accident victims relax, focus, and reset through a simple, no-nonsense guided meditation. It involves focusing on breathing, checking in with the body to release tension, and grounding oneself in the present moment.

This exercise encourages motorcyclist accident victims to write a letter to themselves with the same compassion and kindness they would offer a close friend. The user is prompted to acknowledge their struggles, offer encouragement, be patient with their healing process, and recognise their strengths. After writing the letter, they reflect on how it felt to show compassion and what they learned from the experience. The exercise helps shift negative self-talk and nurtures a mindset of self-care and understanding during recovery.

This exercise is designed to provide a relaxing, calming experience. Whether the user chooses to colour or reflect on the image, the goal is to encourage mindfulness and help them connect with the peace nature offers. The design should be soothing, with a simple, open layout to support relaxation and reflection.

This exercise encourages users to visualise and connect with their “happy place”—where they feel safe, calm, and at peace. The user can draw or describe this place, focusing on sensory details such as sounds, smells, and associated emotions. The exercise helps users reflect on what makes this space feel comforting and secure, offering a mental escape to support emotional recovery. The goal is to create a mental refuge that can be revisited whenever the user needs to feel grounded and relaxed.

This exercise encourages users to create a personal healing playlist and reflect on how music affects their emotions. They are prompted to list songs that bring them comfort, strength, or peace and note how each one makes them feel. The worksheet also provides space for reflection on how music supports their recovery, helping users use it for grounding, relaxation, and emotional healing.

This exercise encourages users to perform and reflect on small acts of kindness, whether given or received. It includes a list of simple kindnesses, such as complimenting someone or helping a neighbour, and provides space for users to record their experiences. The goal is to foster positive emotions, connection, and gratitude, helping users notice how kindness can enhance their emotional well-being and recovery.

This exercise encourages users to reflect on a time they felt at peace after the crash. By writing about these moments, users can process their emotions, recognise progress in their recovery, and connect with their inner strength. The space allows for free journaling, helping users acknowledge the small but significant moments of peace that contribute to their overall healing journey.

This exercise guides users through a visualisation process where they imagine themselves fully healed, strong, and at peace. By mentally picturing their body and mind in a state of recovery, users can foster hope, motivation, and emotional healing. The exercise encourages them to reflect on the sensations, emotions, and confidence that come with being healed, helping to support and strengthen their ongoing recovery.

This exercise helps users identify and reflect on their current emotions by providing a list of common feelings and space to check how they feel today. It encourages users to explore the reasons behind their emotions, fostering greater emotional awareness and understanding. By reflecting on what may trigger their feelings, users can better process and manage their emotions, which is an essential step in the healing journey.

This exercise helps users identify negative thoughts and reframe them into more positive, empowering statements. By recognising how negative thoughts affect emotions, you can replace negative thoughts with healthier, more constructive alternatives. The goal is to shift the mindset, fostering emotional healing and resilience by promoting a more optimistic and realistic outlook.

This exercise provides tips and strategies to help users cope with traumatic memories or flashbacks. It includes grounding techniques, deep breathing, reassurance, and methods to regain control when a flashback occurs. The page also offers space for users to write down their coping strategies and reflect on how they can better manage flashbacks in the future. The goal is to help users feel more empowered and equipped to handle flashbacks, fostering emotional healing and stability.

This exercise helps users reflect on their triggers and coping mechanisms for flashbacks. It encourages them to identify what causes flashbacks, how they can calm down during these moments, and strategies to remind themselves of their safety. The goal is to help users create a personalized plan for managing flashbacks in the future, empowering them to regain control and navigate emotional challenges more effectively.

This exercise is designed to help individuals track and monitor their daily health habits, such as exercise, nutrition, sleep, and mindfulness, to support their recovery and promote overall well-being.

This exercise encourages users to create a self-care ritual that promotes relaxation, comfort, and emotional healing. The user is guided to design a ritual that fits their needs, such as a relaxing bath, a morning routine, or a favourite hobby, and to describe the activities, timing, and desired mood. The goal is to provide a consistent practice of self-love that nurtures both the body and mind, offering a space for the user to recharge and reconnect with themselves.