Library

Identify triggers that activate trauma memories and systematically compare the original trauma context with the present reality to reduce flashback intensity.

Record panic episodes with triggers, sensations, catastrophic thoughts, safety behaviours, and actual outcomes to identify patterns and build evidence against catastrophic predictions.

Track OCD episodes — intrusions, appraisals, rituals, distress, and duration — to identify patterns and measure progress.

Log interoceptive exposure exercises that deliberately produce feared body sensations to break the link between sensations and catastrophic interpretations.

Identify the distorted observer-perspective self-image that drives social anxiety — the "felt sense" of how you appear to others.

Identify common thinking errors (cognitive distortions) present in your automatic thoughts.

Log exposure and response prevention practice sessions with SUDS ratings, urge strength, and whether you resisted the compulsion.

Practise using mirrors differently — shifting from selective, critical zooming to a full, descriptive, non-judgemental observation of your whole body.

Track worries as they occur, classify them, practise postponing hypothetical worries to a designated worry period, and record outcomes.

Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.

Track daily mood on a depression-euthymia-hypomania/mania scale alongside sleep, medication, and key events.

Track urges to seek reassurance, whether you resisted, and what happened — building evidence that you can tolerate uncertainty without reassurance.

Build a catalogue of your strengths, qualities, and achievements — evidence that doesn't fit the negative bottom line.

Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.

Identify and break the boom-bust pattern — doing too much on good days and crashing on bad days.

Monitor and challenge the post-mortem rumination that follows social situations — a key maintenance factor in social anxiety.

Compare your mental image of yourself with photographic evidence to test whether the perceived flaw is as visible as you believe.

Identify and challenge positive beliefs about worrying — the beliefs that keep you worrying because you think it helps.

Track daily routine stability — wake time, meals, activity, social contact, and bedtime — as routine disruption is a key trigger for mood episodes.

Plan a gradual, time-based increase in activity from a sustainable baseline — not guided by pain, but by a pre-set schedule.

Challenge catastrophic misinterpretations of body sensations by examining evidence and generating realistic alternatives.

Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.

Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.