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Foundational cognitive and behavioural tools applicable across presentations.
A structured 6-step safety plan for crisis intervention and suicide prevention.
Map the developmental pathway from early experiences through core beliefs and rules to the current maintenance cycle.
Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.
The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
The full extended thought record with evidence for and against, balanced thought, and re-rating of emotion.
Identify common thinking errors (cognitive distortions) present in your automatic thoughts.
Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.
Explore what matters most to you across key life domains to guide goal-setting and behavioural activation.
A comprehensive plan for maintaining progress after therapy — covering warning signs, coping strategies, and an action plan for setbacks.
Identify safety behaviours that maintain anxiety, understand their costs, and plan experiments to gradually drop them.
Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.
Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.
Weigh up the short-term and long-term advantages and disadvantages of a behaviour, belief, or decision.
Log exposure exercises with SUDS ratings, safety behaviours dropped, and key learning points.
Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.
Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.
Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.
Identify your personal early warning signs across thinking, mood, behaviour, and physical health, and create a stepped action plan for responding.
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.
Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.
Prepare for and process an imagery rescripting session — recording the original image, its meaning, and the rescripted version.