Start small. Choose your next step.
When emotions feel too big, deciding where to begin can feel like another task. The Emotional Reset from Navarro Therapy brings brief emotional regulation tools and structured reflection together in one digital kit for adults.
The kit is organized around six experiences: anger, anxiety or panic feelings, shutdown, racing thoughts, overwhelm, and shame. You can choose the route that fits the moment and use the resource at your own pace.
Digital educational self-help for adults 18+. Personal use. Not therapy or crisis care.
What is included?
Your download contains five PDF files:
- A 60-page fillable workbook with psychoeducation, practical exercises, reflection prompts, and tracking activities.
- A matching 60-page print workbook for writing by hand.
- 12 quick-reference coping cards arranged on three printable pages.
- An 8-page phone guide for keeping the short tools close at hand.
- A 3-page Start Here guide with instructions for using the kit.
A labeled toolbox for difficult moments
Think of the kit as a labeled toolbox. Different drawers hold different tools, and you can choose the drawer that fits today’s difficulty. You do not need to complete the whole workbook before using a brief practice.
- Begin with Start Here, then choose the route that most closely matches what you are experiencing.
- Select one brief exercise and use it at your own pace. Skip or stop a practice that does not feel suitable.
- Return to the longer reflection activities when you have the capacity for them.
The cards and phone guide offer short reference points; the workbook provides space to explore patterns and practice over time.
Therapist-created and evidence-informed
The resource was developed under the clinical direction of Raymond Navarro, MS, LMHC. It includes CBT-informed work on the connections among thoughts, feelings, and actions; DBT-informed pause and coping skills; and optional IFS-informed reflection.
The workbook includes references and explains the limits of the approaches used. Research on a therapeutic approach does not establish that this particular kit is an effective treatment. The kit itself has not been clinically tested and does not promise a specific result.
For background on psychotherapy and CBT, see the National Institute of Mental Health overview of psychotherapies. The optional parts-based reflections are educational prompts, not a full course of IFS therapy.
How to use the PDF files
Use a compatible PDF reader to enter and save answers in the fillable workbook, or use the matching print version for handwriting. Try a test entry, save the file, and reopen it before adding personal reflections. The phone guide is a separate PDF, not an app.
This is a digital download. No physical item is shipped. The Etsy listing shows the current price, previews, and purchase details.
Explore The Emotional Reset
If you would like a structured place to begin with emotional regulation practice, view the complete kit and its previews in the Navarro Therapy Etsy shop.
You can also browse the Navarro Therapy workbooks and resources page for the rest of the collection.
Educational scope and support
This English-language resource is for adults age 18 and older. It is educational self-help, not diagnosis, individualized treatment, crisis care, or a suicide safety plan. Purchase does not create a therapist-client relationship. If you are in immediate danger or need emergency medical help, contact local emergency services; in the U.S., call 911. In the U.S., call or text 988 for emotional crisis support, or visit the 988 Lifeline. Outside the U.S., use local crisis resources.
AI-assisted drafting, formatting, and design tools were used in developing the kit. Raymond Navarro, MS, LMHC, provided its clinical direction and reviewed its final educational content.
