Mini tools to take care of yourself

Here you will find bilingual (ENG/FR) mini-resources that are simple, accessible, and free.

They have been designed to support you in your daily life. They are not a substitute for therapeutic follow-up, but can be a valuable first step.

Mini emotion wheel

A visual aid to identify and name your emotions on a daily basis.

4-7-8 breathing exercise

A simple method to relieve stress and enhance relaxation.

Expat checklist - First month

18 practical steps to ease your transition when moving abroad.

Going a step further

These resources enable deeper introspection through guided exercises.

Mini emotion journal (7 days)

A handy booklet to observe your feelings and take a step back.

Express guide – Reframe your thoughts

A tool to transform automatic negative thoughts into more helpful alternatives.

Saying no without guilt – Mini practical guide

Simple tips for setting boundaries with kindness.

7 -day gratitude challenge

A brief and guided ritual to cultivate gratitude in your daily life.