SELF-HELP COURSE 54 page Adobe document - The complete CBT self-help course in 7 steps.		AUTOMATIC THOUGHTS About Automatic Thoughts		UNHELPFUL THINKING HABITS List and brief description of 12 unhelpful styles of thinking		UNHELPFUL THINKING HABITS with ALTERNATIVES Combined Unhelpful Thinking Habits + Finding Alternative Thoughts		FINDING ALTERNATIVE THOUGHTS Balanced alternatives to the Unhelpful Thinking Habits
DEALING WITH DISTRESS An introduction to healthy coping strategies - 30 page booklet.		DIFFERENT PERSPECTIVES Can we see things in a different way?		MINDFULNESS Learn and practice basic Mindfulness skills		MINDFUL BREATHING Simple Mindful Breathing exercise		THE VISITOR Mindfulness exercises
STOPP 5 'first aid' Self Help steps for difficult situations		STOPP 2 handouts on 1 sheet		STOPP - SIMPLER VERSION 2 handouts on 1 sheet		EMOTIONS and their associated thoughts, body reactions and behaviours		DEALING WITH NEGATIVE EMOTIONS One sheet quick reference for Depression, Anxiety & Anger
RELAXATION About relaxation & relaxation techniques		STRESS Information and self help		ANGER Information and self help leaflet		ANXIETY Information and self help leaflet		DEPRESSION Information and self help leaflet
DEFUSION EXERCISES Acceptance & Commitment Therapy defusion techniques		THE HELICOPTER VIEW The bigger picture		ANGER QUICK REFERENCE		ANXIETY QUICK REFERENCE		DEPRESSION QUICK REFERENCE
COMMUNICATION STYLES Passive - Assertive - Aggressive		POSITIVE AFFIRMATIONS Learn and practice making and using positive affirmations		ASSERTIVENESS Being Assertive - 7 page leaflet		SELF ESTEEM Understanding Low Self Esteem and making positive changes		SELF ESTEEM QUICK REFERENCE
IMAGERY FOR CANCER Imagery / visualisation techniques for cancer and cancer treatment		IMAGERY SELF-HELP Imagery / visualisation techniques		SAFE PLACE IMAGERY Script		COLOUR MEDITATION Simple meditation using affirmations or colour		THE POISONED PARROT Metaphor for unhelpful thoughts, particularly self-critical thoughts
CHRONIC PAIN & FATIGUE Information and self help		PARANOIA & VOICES Information and self help		SUBSTANCE MISUSE Information & Self Help		EMDR Client information		COPING WITH FLASHBACKS Ideas for helping you cope with distressing flashbacks
SLEEP Information and self help		RUCKSACKS Using Rucksacks as a metaphor in therapy		THE WORRY TREE		MUSIC Using Music Therapeutically, including Mindful Music		DRIFT The Distant & Restless Inner Focus Trap
BULIMIA & BINGE EATING SELF-HELP Information and self-help leaflet		ANOREXIA SELF-HELP Information and self-help leaflet		WHEEL OF EMOTIONS Groups of emotions - helps to identify and describe emotions		SUPER SCANNER:  HEALTH ANXIETY Metaphor and alternative formulation of Health Anxiety		SUPER SCANNER Generic - highly sensitive scanning system which triggers unhelpful thoughts and reactions
INCREASING ACTIVITY Behavioural Activation handout		KEEP CALM - cards The wartime UK Government poster that was to be distributed in the event of a Nazi invasion.		CBT FOR CYCLISTS We often talk about 'cycles' in CBT, so this is a brief self help guide, using cycles and cycling as the metaphor
Therapists'		and Self  Help		therapy		tools  and		worksheets
THOUGHT CHALLENGE SHEET 6 column thought record sheet		COURT CASE SHEET Alternative Thought Challenge Sheet		PADESKY THOUGHT RECORD SHEET No longer available - removed at request of publisher		ACT WORKSHEET Acceptance & Commitment Therapy		ABC WORKSHEET REBT's ABC worksheet (CBT style) Worksheet
THOUGHT RECORD SHEET 7 column		OBSESSIONS & COMPULSIONS (OCD) THOUGHT RECORD SHEET 6 column		OCD / PERFECTIONISM thought record sheet		BODY DYSMORPHIA THOUGHT RECORD SHEET		DEPRESSION THOUGHT RECORD SHEET 6 column
SOCIAL ANXIETY THOUGHT RECORD SHEET		HEALTH ANXIETY THOUGHT RECORD SHEET 6 column		PTSD THOUGHT RECORD SHEET 6 column		ANGER THOUGHT RECORD SHEET 6 column		WORRY (GAD)  THOUGHT RECORD SHEET 6 column
ACTIVITY DIARY Weekly log of activities and relationship to your mood		ACE  LOG Alternative diary of activities that give a sense of Achievement, Closeness to others, and Enjoyment		ACTIVITY & REST DIARY One week activity & rest diary		PANIC DIARY Record panic attacks		PANIC ATTACK THOUGHT RECORD SHEET 6 column
SLEEP DIARY One week sleep diary		FOOD DIARY Monitoring food and liquid intake & unhealthy responses		SUBSTANCE USE DIARY Find out how much you're drinking, using or spending		CRAVINGS DIARY Record sheet		SELF ESTEEM THOUGHT RECORD SHEET 6 column
OC RITUALS DIARY Keeping track of rituals in OCD		ERP PRACTICE RECORD Recording Exposure and Response Prevention in OCD		PANIC SAEB SYSTEM helping identify initial symptoms		ANOREXIA THOUGHT RECORD SHEET 6 column		PAIN / FATIGUE DIARY Monitor pain or fatigue to learn how to pace and plan activities
5 ASPECTS MODEL Situation, Thoughts, Emotions, Physical Sensations, Behaviours		5 ASPECTS MODEL WITH PROMPTS Helping therapist  trainees  with the  CTS-R		OLD SYSTEM, NEW SYSTEM Padesky's new paradigm for persistent problems		LONGITUDINAL FORMULATION Beckian style		HIERARCHY OF FEARED SITUATIONS Worksheet
BASIC FORMULATION A basic model for formulations		BASIC FORMULATION 2 A basic model for formulations - with interesting shapes!		VICIOUS FLOWER Formulation		VICIOUS COGS Formulation		VIRTUOUS FLOWER Positive formulation.  The New Me.
5 ASPECTS FOR VOICES Padesky's 5 Aspects Model, adapted for Voices		5 ASPECTS FOR PARANOIA Padesky's 5 Aspects Model, adapted for Paranoia		ABC for VOICES Worksheet		ABC for PARANOIA Worksheet		PERSON-CENTRED MODEL Person/Problem, Life situation, Emotions, Body Symptoms, Behaviours, Thoughts & Images
SESSION NOTES Helping therapist trainees keep to session structure		SESSION NOTES WITH PROMPTS Helping therapist trainees  with  the CTS-R		SESSION SUMMARY & HOMEWORK SHEET		BIPOLAR MOOD MANAGEMENT Monitoring mood and making healthy changes		BASIC ID Multimodal Therapy's BASIC ID formulation
PROBLEM SOLVING WORKSHEET in 8 steps		EMDR PROMPT SHEET EMDR basic protocol		THE CONTAINER Imagery technique- containing distress between sessions		THERAPY METAPHORS		THE MENTAL CRUSHER Butler, Fennel and Hackman's 'Mental Crusher'
THE BPD TOOL:  CLINICIAN'S GUIDE Use with The BPD Tool - see this page		GOAL SETTING WORKSHEET SMART goals		ADVANTAGES & DISADVANTAGES OF CHANGE Pros & Cons worksheet		TIME LINE Learning about a client's past experiences, and how that might affect today		PTSD METAPHOR 'The Processing Factory'
THE PERFECTION SCALE Strive for Excellence, not Perfection		MMT TREATMENT PLAN Multimodal Therapy Treatment Plan		RELAPSE PREVENTION BLUEPRINT Helping the client maintain progress		WHAT NOW?  - ENDING THERAPY Use with the Relapse Prevention Blueprint		SELF COACHING SESSION FORM After end of therapy, or during self-directed therapy
CONTINUUMS Using Continuums to help challenge core beliefs		RELATIONSHIP WORKSHEET		FIRST APPOINTMENT PROMPT SHEET CBT Assessment		THE JUDGE Court Case based thought challenge sheet		WISE MIND WORKSHEET
BEHAVIOURAL EXPERIMENT WORKSHEET		BEHAVIOURAL EXPERIMENT RECORD SHEET from James Bennett-Levy		HELICOPTER VIEW WORKSHEET Helping to see the bigger picture, a different perspective		VICIOUS COGS OF ANGER

Cognitive Models & Formulation Templates

About the Resources

My motivation for this website is to improve and increase both the self help resources available, and printable resources for therapists.  If any publisher or author wishes me to remove or revise any of the resources on this site, then please contact me and I will respond as soon as possible.    The resources that are referenced as "Vivyan" are available to be freely distributed to therapists and clients.  Please contact me if you would like to include them in publications.

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