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CBT Self Help Course Step 7

Continued from Step 6

Printable PDF:  Step 7

See also:  The Decider Skills for Self Help online course

The documents linked from the bottom of each page are intended to be an integral part of this course, and should not be omitted - the worksheet documents are included in the downloadable Steps linked above.

Practice, Practice, Practice!

CBT is not a magic-wand therapy, it takes hard work and commitment, but you will be rewarded!

After a while, you won't need to write things down most of the time as you'll find yourself doing all the steps in your head, you'll get better at it, and be able to do it quickly.

If you start learning to play a musical instrument, there's no point in just going along to your lessons each week - you HAVE to practice repeatedly every day, in order to progress and improve.  You can be taught how to play, but you won't play any better without putting the practice in.  For the serious musician who puts in the practice, eventually, they learn to play pieces of music competently.  Some will go on to master their instrument.


We too can become competent at making effective and healthy changes, that make a real difference to our lives and the lives of those around us.

Most of what we've looked at and practiced is covered in the STOPP handout (webpage version here).  Print it out, put it on your fridge, or next to your computer, in your car, or in your pocket. 

Remind yourself often to PRACTICE!   Practice at times you don't need to practice, so that when you really need those skills, they'll come easier to you.  Just like that practicing musician expects to play for several hours a day to become competent before showing off her skills at a big recital concert, or before the big exam.

Maintaining Progress

  • Consider the future - what future situations might be difficult for you?  What can you do differently at those times?
  • What have you learned that's been the most helpful?
  • What hasn't helped?
  • What has helped?
  • What is worth continuing to practice?
  • What can you do to help or remind you to practice?
  • What support or help do you need?

Use the Self Help mp3 downloads to strengthen therapy or as a stand-alone technique


Practice, Practice, Practice!

Repeat these steps (1-6) over and over and once you feel competent in them, just carry on practicing! 

A Summary:  SEEK LIFT - Positive Steps to Wellbeing

Print out these handouts and practice them as much and as often as you can.

Imagery Technique will help you build on the skills you have learned.

Use this Treatment Plan to help you decide what else you need to do.

Use the links on this page to help you develop your Treatment Plan.

Other useful resources available from this page.

A quote to remember:

Try not to act merely in the moment. Pull back from the situation. Take a wider view; compose yourself.

Epictetus (AD 55-135)




SEEK LIFT:  Positive Steps to Wellbeing - video

De-Stress NOW - using STOPP - video



Use the Self Help mp3 downloads to strengthen therapy or as a stand-alone technique

More Self Help !

See also:  The Decider Skills for Self Help online course

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