FREE MENTAL HEALTH TOOLS & RESOURCES
Real tools. Real life. No bullshit.
Practical mental health tools to help you understand yourself, communicate better, and figure out what to do when things get complicated.
Created by Chad Pickens, LMFT.
NAME WHAT YOU FEEL
The Unfiltered Feelings Wheel
When “mad,” “sad,” “fine,” or “I don’t know” is the first answer, start with the nearest core emotion and move outward toward a more specific word.
Mixed, numb, shut down, and unsure are valid starting points. Use the words that fit your experience.
FROM “I’M FINE” TO WHAT’S ACTUALLY THERE
When I Say I’m Fine…
A practical communication tool for men. Start with the word you usually use, notice what your body is doing and what you want to do, then look for a feeling that fits.
For partners, the possibilities can open a conversation. Ask what fits rather than assuming you know what “fine” means.
UNDERSTAND FIRST. EXPLAIN SECOND.
Conflict Check-In
Bring up one concern, check what you heard, and ask what your partner needs before jumping into solutions.
Practical prompts for speaking, listening, and choosing comfort, space, or a next step together.
A place to start.
These tools are for education and reflection. They do not diagnose a condition or replace therapy, medical care, or emergency support. Use what helps, and leave room for your experience to be more complicated than a single word.
Want more context? Watch my mental health videos, meet Chad, or explore therapy in Fresno and online throughout California.