• Who Am I Inventory 
In the center of a sheet of paper write, “Who Am I?” Surround it with words or drawings that represent things like values, strengths, passions, talents, roles, spirituality, favorite things such as a favorite color or food.  Once complete, reflect on the map to identify themes, surprises, or insights.

  • At My Center Inventory
To complete this exercise, use small post-it notes to write down what’s consuming your thoughts—finances, a person, work stresses, an experience, etc. On one post-it note, write "God." Draw a circle in the center of a blank sheet of paper to represent what is foremost in your mind. Place the post-it notes with your concerns inside the circle, positioning the ones consuming you the most near the center and the less pressing ones farther away. Then, place the note with "God" wherever it feels right. Reflect on how it feels to see the placement. What would it be like to move "God" nearer the center while shifting the other concerns farther away? Consider how this adjustment might change your perspective and bring greater peace or clarity.

  • Emotional Body Map
Gather a body outline or a blank sheet of paper along with some markers or pens. Take a few deep breaths to center yourself and scan your body, noticing any sensations you feel. Choose an emotion you’re experiencing and reflect on where in your body you feel it. Using the body outline, represent the emotion with colors, shapes, or patterns to show where and how it’s showing up physically. Repeat the process for other emotions.  Once you’ve finished, take a moment to look at your map and reflect on what you notice or any insights it brings. If you’d like, you can expand the process with journaling, movement, or breathing exercises to explore your findings further.

  • Window of Tolerance Inventory
Draw a square, a “window of tolerance,” to represent your capacity to handle emotions. Inside the square, write the emotions you could tolerate during a recent challenging experience. Outside of the box, write or draw emotions that grew too overwhelming, which might include anxiety, a feeling of danger, or anger. Reflect on what triggered the escalation and how it felt. Finally, along the outside edge of the square, list tools or strategies, such as deep breathing, self care, yoga or other grounding exercises that resonate with you and that could help you stay within your window in the future.  Imagine hard emotions moving towards the outside edge of the window and having them gently bounce into a manageable range when met with healthy coping mechanisms.  This simple exercise helps identify emotional limits, triggers, and ways to build resilience.

  • Support Network Inventory
Identify trusted individuals and resources that provide emotional, physical, or practical assistance. List friends, family members, professionals (such as therapists or doctors), and support groups that offer understanding, guidance, or stability. Make notes about specific ways each source can help, such as listening, problem-solving, or offering a safe space, remembering that each source might be able to meet a specific need and no source can meet every need.  Include contact information for easy access and highlight any gaps in the support system that may need to be addressed through new connections or resources. This inventory serves as a roadmap and reference to reliable support during challenging times.

  • Soul Care Inventory Box 
Creating an inventory of what might help you feel grounded and safe can help you create a personalized collection of items designed to comfort, ground, and inspire. Questions to consider when assembling a soul care box include: What physical objects would help to ground me?  Or what item can I add to remind myself that I am of great worth? A sturdy, meaningful container might hold soft textures, calming scents, grounding objects, uplifting images, comforting words, and tools for creative expression. Symbols of faith, soothing sounds, and personal mementos that bring joy and strength might enhance its purpose. The most meaningful boxes are created by deeply reflecting on what truly soothes each individual’s soul. This collection can be used during challenging moments or as part of a soul-care routine, serving as a tangible reminder of safety, love, and hope.

  • What Does Safety Look Like, Sound Like and Feel Like? 
In times of stress or crisis, it can be difficult to feel grounded or safe. This activity gently guides you to imagine and build an inner safe place—a place of peace and comfort you can return to whenever you need. Through simple prompts, you’ll explore what safety looks like, sounds like, and feels like for you personally. To support you, we’ve created free printable worksheets with space to write, doodle, or draw your answers, helping you anchor the visualization and remind yourself that safety is possible—even in small ways.

  • God & Me: An Honest Exploration
A FREE PDF of this activity is available to help you explore and reflect on where you feel safe—or unsafe—in your relationship with God. In this activity, you’ll use two overlapping circles to map your experiences. In the Safe circle, write or draw moments, situations, or qualities of God that feel safe to you. In the Unsafe/Uncertain circle, write or draw moments, experiences, or qualities—whether perceived or real—that feel unsafe, painful, or unclear. In the overlapping space between the circles, include anything that feels mixed, where you experience both safety and uncertainty. Following the circles, ask guiding questions and  write down your observations, helping you notice and name the different ways you experience safety with God.

  • Create a Safety Plan (For Domestic Violence Survivors)
Please make sure that you are at a safe place and that your device is not being monitored.  If you would like FREE one on one support creating a safety plan, please email our certified victim advocate at jeni @ herwingsunfold.org.  We recommend using the safety plan from the National Domestic Violence Hotline safety plan if possible. https://www.thehotline.org/plan-for-safety/create-your-personal-safety-plan/