Library

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.

Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.

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.

Explore how common unusual experiences are in the general population — and how context, stress, and sleep deprivation can produce them in anyone.

Calculate and track sleep efficiency (time asleep ÷ time in bed × 100) — the key metric for CBT-I sleep restriction therapy.

Track urges to use substances without acting on them. Practice the skill of riding the wave of craving until it passes.

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.

Plan and track a pattern of regular eating — three meals and two to three snacks — to establish a predictable structure that reduces binge urges.

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.

Prepare for trauma reliving sessions and process the experience afterwards — tracking hotspots, emotions, and updated meanings.

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.

Set and track your prescribed sleep window as part of sleep restriction therapy — with weekly adjustments based on sleep efficiency.