Printable Worksheets

Every exercise from the book, on pages you can print and write on by hand. Free to download, with no sign-up.

PDF, A4, one side of the page. Prints on US Letter with 'fit to page'. 33 pages, 752 KB.

What's inside

26 exercises, in the same order as the book
A Daily check-in page you can print as many times as you like
A Settling pause for the moments when everything feels like too much
A Help page with people you can talk with today

Preview of one worksheet page: a title, a short box with instructions, and ruled lines for writing by hand.

How to use these pages

These pages go with the book. You can print only the ones you want, in any order, and write on them with a pen or a pencil. You can print the Daily check-in as many times as you like.

Every exercise tells you how long it takes, what may come up, and when you might want to skip it. All of them are optional.

gentle: A short, light task.
steady: Asks for a little more reflection.
deep: Touches the hardest material, such as guilt and goodbye, and is best saved for a day when you feel steadier.

If an exercise feels like too much, put the pen down and pause. You can come back to it later or skip it. Nothing in this book depends on finishing anything.

Help: If You Need Someone to Talk With Now

If you are having thoughts of hurting yourself or ending your life, or you cannot get through the day, you do not have to wait until you have read anything. You can contact one of these services now. They are free and confidential, and the people who answer are there to listen.

If you are in immediate danger, call your local emergency number.

United States988 Suicide & Crisis Lifeline

Call or text 988, or chat at 988lifeline.org. Open 24 hours a day, every day.

Call 988 Text 988 988lifeline.org
Canada988 Suicide Crisis Helpline

Call or text 988. Open 24 hours a day, every day. In immediate danger, call 911.

Call 988 Text 988 Call 911
United KingdomSamaritans

Call 116 123. Free, from any phone, at any hour.

Call 116 123
IrelandSamaritans

Call 116 123. Free, day or night, every day of the year.

Call 116 123
AustraliaLifeline

Call 13 11 14, or text 0477 13 11 14. Chat online. Open 24 hours a day.

Call 13 11 14 Text 0477 13 11 14
New Zealand1737, Need to talk?

Call or text 1737. Free, 24 hours a day. In immediate danger, call 111.

Call 1737 Text 1737 Call 111

If you live in another country, please look for your own crisis line before you read further, if you think you may need it. A free directory of helplines by country is at findahelpline.com.

For grief itself, the Association for Pet Loss and Bereavement (aplb.org) lists support groups and a directory of pet loss counselors. It is not a crisis line.

These details were checked in October 2026. Services can change, so if a number does not work, a search for "crisis line" with your country's name will find the current one.