Sometimes the hardest part is knowing where to start.
Getting to Know My Ups & Downs is a free mental health resource created by Stef – someone who has lived through hard seasons and spent three years as a peer mentor walking alongside others who were doing the same.
This guide introduces the BEES Framework – Stef’s own four-pillar approach to daily stability covering Breathing, Eating, Exercising, and Sleeping – alongside four practical DBT skills drawn from evidence-based methods and real life: Wise Mind, Cope Ahead, Opposite Action, and Just Notice.
It closes with three simple exercises you can try right now: Square Breathing, a Just Notice practice, and a Wise Mind journal prompt.
Simple, warm, and built for real life. A few tools for your box.
Free to download. Yours to keep.
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