Client Resources
Nearly everything below on Anger, Anxiety, Depression, Shame and Guilt is taken from this book.
It is a self-help book so is very readable and will add depth to much of the worksheets I have added below which are only the highlights of the book that I give out to clients. For less than £20.00 this book will give you skills that will last a life time. I highly recommend it
Cognitive Behaviour Therapy Resources
Assessment
Anxiety
- 0. Measuring Anxiety - CBT Style: Physical, Behavioural, Thoughts, Moods
- 0.5 Tracking Anxiety Measures
- 1. Types of Anxiety and Anxiety Symptoms
- 1.0 Overcoming Avoidance
- 1. 1 Managing Your Anxiety
- 2. Tackling Anxiety one Day at a Time
- 3. Tackling Depression & Anxiety one Day at a Time
- 4. Mindfulness
- 5. Balanced, Deep Breathing Exercise
- 6. Balanced Deep Breathing App
- 7. Progressive Muscle Relaxation
- 8. Using Imagery
- 11. Breathing Out Your Tension & Anxiety Using Imagery
- 12. Medication
- 12.5 More on Medication
- 13. Fear Ladder Instructions
- 14. Fear Ladder Prep
- 15. Fear Ladder Blank
- 16. Activity Record
- 17. Activity Record Analysis
Depression
Anger
- 30. Anger Intro
- 35. Angry Thoughts
- 37. The ABC of Anger (Ellis)
- 40. Testing Your Angry Thoughts
- 43. Seven Steps to Anger
- 45. Underlying Assumptions - Examples
- 47. Discovering Your Underlying Assumptions
- 49. Being Assertive
- 50. Timeouts
- 53. Balanced Deep Breathing
- 55. Balanced Deep Breathing App
- 57. Progressive Muscle Relaxation
- 60. Using Imagery
- 110. Forgiving Others
- 120. Writing a Forgiveness Letter
- 130. Couple or Family Therapy
Thought Records: Depression, Anxiety, Anger, Guilt and Shame
Thought Records can help in the healing of depression, anxiety, anger management, shame, guilt, personality disorders and much more. As well as helping develop more balanced thinking, they can reveal the underlying assumptions that underpin our automatic thoughts, moods and behaviours and the core beliefs that underpin our underlying assumptions and ultimately our every day automatic thoughts and behaviours. See this Overview for a more pictorial explanation
Action Plans and/or Acceptance
Underlying Assumptions and Behavioural Experiments
- 15. Underlying Assumptions: An Introduction
- 15.5 Underlying Assumptions - Some Examples
- 15.6 ID Underlying Assumptions
- 15.8 An Introduction to Behavioural Experiments
- 16. Behavioural Experiments 1a: Sounding Stupid if I Say Something
- 17. Behavioural Experiments 1b: Heart Racing Means a Heart Attack
- 18. Behavioural Experiments 2: If I Don't Worry Something Bad will Happen
- 19. Behavioural Experiments 3: If not Perfect Then I'm a Failure etc.
- 20. Behavioural Experiments Blank
- 21.5 Behavioural Experiments to Strengthen New Underlying Assumptions
Core Belief Work
- 22. Core Beliefs - An Introduction
- 23. Identifying Core Beliefs: The Downward Arrow Technique
- 24. Identifying Core Beliefs Worksheet
- 25. identifying Core Beliefs About Yourself
- 26. identifying Core Beliefs About Others
- 27. Identifying Core Beliefs About the World (or My Life)
- 28. Identifying New Core Beliefs
- 29. Recording Evidence That Supports Your New Core Belief
- 30. Rating Confidence in New Core Beliefs Over Time
- 31. Rating Behaviour on a Scale Rather Than All-or-Nothing Terms
- 32. Strenghtening New Core Beliefs with Behavioural Experiments: An Introduction
- 33. Strengthening New Core Beliefs with Behavioural Experiments: A Worksheet Example
- 34. Strengthening New Core Beliefs with Behavioural Experiments: Worksheet Blank
Experiencing More Happiness
Healing Your Inner Child
Much of what follows is taken and adapted from this book:
Home Coming: Reclaiming and Championing You Inner Child
You will also find a good introduction to what Inner Child Therapy is about in this article on Harley Therapy:
Although “Hardwiring Happiness” is not specifically an Inner Child text it talks about the Neuroscience of the brain (trust me it is very readable) and I believe gives a scientific explanation for why some the the Inner Child Work, especially some of the Inner Child Imagery work, can have a powerful effect. This is because “neurons that fire together, wire together”. It uses HEAL: Have a positive experience. Enrich it. Absorb it. Link positive with negative. Here is an extract from the book:
“Hardwiring Happiness: How to reshape your brain and your life“
Here is an exercise in HEAL . Print it off and have a go.
Introduction
Infancy, up to age 1
Toddler Years, Ages 1 - 3
Preschool Onward, Ages 3 - 6
Primary School Years, Ages 6 - 11
Secondary School Years, Ages 11 - 16
- Debrief
- Writing a Myth or fairy Tale
- Forgiveness?
Adult Beginnings, Ages 16 - 20
Attachment
Sex Addiction
Articles of interest
- Narcissus
- Orestes
- Poem
- The Promises