GET.gg Free Downloads - CBT Self Help Leaflets & Booklets


STOPP 5 'first aid' Self Help steps for difficult situations	STOPP 2 handouts on 1 sheet	STOPP - 'LIGHT' Simpler version. 5 'first aid' Self Help steps for difficult situations	STOPP - 'LIGHT' Simpler version. 2 handouts on 1 sheet	SELF-HELP COURSE 59 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 - 37 page booklet.
DRIFT The Distant & Restless Inner Focus Trap	DIFFERENT PERSPECTIVES Can we see things in a different way?	THE HELICOPTER VIEW The bigger picture	EMOTIONS and their associated thoughts, body reactions and behaviours	DEALING WITH NEGATIVE EMOTIONS One sheet quick reference for Depression, Anxiety & Anger
MUSIC Using Music Therapeutically, including Mindful Music	MINDFULNESS OF EMOTIONS	THE VISITOR Mindfulness exercises	MINDFULNESS Learn and practice basic Mindfulness skills	MINDFUL BREATHING Simple Mindful Breathing exercise
STRESS Information and self help	RELAXATION About relaxation & relaxation techniques	ANGER Information and self help leaflet	ANXIETY Information and self help leaflet	DEPRESSION Information and self help leaflet
COMMUNICATION STYLES Passive - Assertive - Aggressive	ASSERTIVENESS Being Assertive - 7 page leaflet	ANGER QUICK REFERENCE	ANXIETY QUICK REFERENCE	DEPRESSION QUICK REFERENCE
DEFUSION EXERCISES Acceptance & Commitment Therapy defusion techniques	POSITIVE AFFIRMATIONS Learn and practice making and using positive affirmations	THE POISONED PARROT Metaphor for unhelpful thoughts, particularly self-critical thoughts	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 BREATHING & COLOUR FOR MENTAL HEALTH Simple meditation using colour, & how colour affects us	SLEEP Information and self help
CHRONIC PAIN & FATIGUE Information and self help	PARANOIA & VOICES Information and self help	SUBSTANCE MISUSE Information & Self Help	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	RUCKSACKS Using Rucksacks as a metaphor in therapy	THE WORRY TREE	EMDR Client information	COPING WITH FLASHBACKS Including GROUNDING TECHNIQUES
INCREASING ACTIVITY Behavioural Activation handout	PACE & PLAN Planning and pacing activity	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	SUPER SCANNER: HEALTH ANXIETY Metaphor and alternative formulation of Health Anxiety	SUPER SCANNER Generic - highly sensitive scanning system which triggers unhelpful thoughts and reactions
KEEP CALM - cards The wartime UK Government poster that was to be distributed in the event of a Nazi invasion.	WRITING AS THERAPY Examples of therapeutic use of writing	ACCEPTING ANXIETY 'If you're not willing to have it, you will'	BEYOND OUR CONTROL Some things we just can't change - including volcano ash clouds!	ATTENTION TRAINING TECHNIQUE Wells (2000) exercises to help improve ability to control focus of attention and develop Detached Mindfulness
PADDLING YOUR OWN CANOE Developing Resilience	THE DECIDER A memory aid to help with choosing the most appropriate DBT skill	CREATING THE BRIDGE TO MIDDLE GROUND Explaining dialectics	FACT OR OPINION?	WHY BE MINDFUL? Rationale for learning and using mindfulness techniques
CHANGE, ACCEPT OR LET GO What are my options?	RUMINATION & WORRY
Therapists'	and Self Help	therapy	tools and	worksheets

STOPP 5 column thought record sheet	THOUGHT CHALLENGE SHEET 6 column thought record sheet	THOUGHT RECORD SHEET 7 column	ACT WORKSHEET Acceptance & Commitment Therapy	ABC WORKSHEET REBT's ABC worksheet (CBT style) Worksheet
ANGER THOUGHT RECORD SHEET 6 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	PANIC ATTACK THOUGHT RECORD SHEET 6 column	PANIC DIARY Record panic attacks
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	WEEKLY PLANNER Activity Scheduling	MOOD DIARY Simple 3 column format
POSITIVE PERSONAL QUALITIES What good qualities do I have?	POSITIVE PERSONAL QUALITIES SURVEY Describe me in 3 words...	POSITIVE PERSONAL QUALITIES DIARY Record daily activities	SELF ESTEEM THOUGHT RECORD SHEET 6 column	SELF-COMPASSION THOUGHT RECORD SHEET 5 column
FOOD DIARY Monitoring food and liquid intake & unhealthy responses	ANOREXIA THOUGHT RECORD SHEET 6 column	CRAVINGS DIARY Record sheet	SUBSTANCE USE DIARY Find out how much you're drinking, using or spending	CRITICAL VOICE THOUGHT RECORD SHEET 5 column
OC RITUALS DIARY Keeping track of rituals in OCD	ERP PRACTICE RECORD Recording Exposure and Response Prevention in OCD	WORRY (GAD) THOUGHT RECORD SHEET 6 column	PAIN / FATIGUE DIARY Monitor pain or fatigue to learn how to pace and plan activities	SLEEP DIARY One week sleep diary
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	BASIC ID Multimodal Therapy's BASIC ID formulation
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	PANIC SAEB SYSTEM helping identify initial symptoms	THE MENTAL CRUSHER Butler, Fennel and Hackman's 'Mental Crusher'
HIERARCHY OF FEARED SITUATIONS Worksheet	EMDR PROMPT SHEET EMDR basic protocol	THE CONTAINER Imagery technique- containing distress between sessions	WORKING WITH IMAGERY Imagery manipulation, rescripting & rehearsal	BIPOLAR MOOD MANAGEMENT Monitoring mood and making healthy changes
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	THERAPY METAPHORS	PTSD METAPHOR 'The Processing Factory'
COURT CASE SHEET Alternative Thought Challenge Sheet	THE JUDGE Court Case based thought challenge sheet	PREVENTING SETBACKS (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 PERFECTION SCALE Strive for Excellence, not Perfection	MMT TREATMENT PLAN Multimodal Therapy Treatment Plan
BEHAVIOURAL EXPERIMENT WORKSHEET	BEHAVIOURAL EXPERIMENT RECORD SHEET from James Bennett-Levy	PROBLEM SOLVING WORKSHEET in 8 steps	HABITUATION DIAGRAM How avoidance affects us	TIME LINE Learning about a client's past experiences, and how that might affect today
MOOD DIARY Using picture cues	PICTORIAL THOUGHT RECORD SHEET Using picture cues	EMOTION PICKER - WHAT DO I FEEL? Using picture cues	COPING - WHAT WILL HELP? Using picture cues	VICIOUS CYCLE IN PICTURES Using picture cues
HELICOPTER VIEW WORKSHEET Helping to see the bigger picture, a different perspective	VICIOUS COGS OF ANGER	WISE MIND WORKSHEET	DEALING WITH DISTRESS WORKSHEET 5 column worksheet based on DBT skills	DEALING WITH DISTRESS WORKSHEET 2 8 step worksheet based on DBT skills
FINDING MEANING IN LIFE Frankl's Meaning Triangle	PROBLEM / GOAL FRAMEWORK Past, Present, Future	MENTAL HEALTH CV Helpful summary of history and current problems. Clients can take along to appointments with new / locum health professionals	MENTAL HEALTH CV - GUIDE Completed example of the Mental Health CV

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.

All the above resources are provided free. However, if you feel you would like to donate towards the cost of maintaining this website,

then please use this Paypal 'Donate' link - you can input however much, or little, that you want to. Alternatively, why not spend a little on some relaxation or guided imagery mp3 downloads.