Free Resources From Alleviant
At Alleviant, we believe support should be accessible to everyone. This page offers free tools to help you care for your mental health, including printables, journaling prompts, and practical checklists you can use at home or share with loved ones. You’ll also find quick, confidential screeners to help you better understand your symptoms and take the next step toward healing.
Screeners
PHQ-9 Depression Screener
Our confidential PHQ-9 Depression Screener is a short, evidence-based questionnaire designed to help you better understand your symptoms and how they may be impacting your daily life. While it is not a diagnosis, your results can give you insight into your mental health and whether reaching out for professional support may be helpful.
GAD-7 Anxiety Screener
Feeling on edge or overwhelmed? Take our quick GAD-7 screener to check in on your anxiety. It only takes a few minutes and can give you insight into whether extra support might help.
Printables
Personal 30-Day Planner
Our 30-day planner is a simple tool to help you care for your mind and body each day. This free planner includes daily pages to track your schedule, to-do list, water intake, and exercise, plus space for monthly goals, gratitude reflections, and mood tracking. Each page features an uplifting quote to encourage hope and resilience. Whether you’re building healthier routines, managing stress, or simply needing a reminder to pause and check in with yourself, this planner is designed to support you one day at a time.
Personal Emergency Contact Form
Alleviant offers a free, printable Emergency Contact Form to keep vital details such as your info, emergency and medical contacts, allergies, in one place, plus 988 and 911 crisis numbers. Download and keep it handy at home, work, or school for peace of mind.
Feelings Chart
Help kids name and navigate their emotions with our free Feelings Chart! Each pastel character models a different mood, making it easy for children to point, share, and start a conversation. Perfect for classrooms, therapy offices, and home fridges alike, this chart turns big feelings into friendly faces.
Printable Bookmarks
Add a little inspiration to every page with Alleviant’s free downloadable bookmarks! Designed for all ages, our collection includes cute, uplifting designs for kids, motivational quotes for teens, and calming, thoughtful messages for adults. Print them at home and share a smile with every read.
Parenting Resources
Family Media Plan
At Alleviant, we recognize how important it is for families to remain connected, both online and offline. Our free, printable Family Media Plan helps you set mindful boundaries around screen time with ease and intention. It guides households through:
Smart daily screen time limits
Defining screen-free zones and times
Creating bedtime device routines
Managing content and app use responsibly
Setting clear communication habits and family goals
Agreeing on consequences and including signatures for accountability
Designed to reduce daily tech stress and foster open family conversations, this is a practical tool parents and kids can fill out together.
Digital Media & Information Health Assessment (DMI-HA)
Technology is part of daily life, but how we use it can affect our mental health, focus, sleep, and mood. The Digital Media & Information Health Assessment (DMI-HA) is a short check-in that helps you look at your habits over the past week. By answering a few simple questions, you can see whether your patterns are supporting your well-being or creating challenges.
This assessment is not a diagnosis. It is a tool to help you notice trends in your screen time, notifications, bedtime routines, and the kind of content you take in. Your results will show if you are in the Green Zone (balanced), Yellow Zone (at risk), or Red Zone (disruptive), and will offer suggestions for how to bring your tech use back into a healthier place.
DMI-HA Provider’s Guide
The Digital Media & Information Health Assessment (DMI-HA) helps providers recognize when technology use may be driving or worsening mental health symptoms. This guide offers scoring interpretation, clinical pathways, and practical interventions to address digital habits that impact sleep, mood, attention, and overall functioning.
By using this tool, providers can better distinguish between symptoms rooted in technology use and those requiring medical or psychiatric treatment. The guide also outlines a structured 4-Week Tech & Information Reset to restore healthy sleep and cognitive rhythms before making decisions about medication.