Library

Track detached mindfulness practice — learning to observe thoughts and worries without engaging with or trying to control them.

Identify valued activities lost to PTSD and plan a graded return to engagement with life.

Test specific predictions about the consequences of changes in shape, weight, or eating.

Write a structured impact statement exploring how the trauma has affected your beliefs about safety, trust, power, esteem, and intimacy.

Build a hierarchy of situations involving uncertainty, ranked by distress, to guide graded exposure to tolerating not knowing.

Explore clinical perfectionism as a maintaining mechanism — mapping the cycle and testing perfectionist rules.

Identify safety behaviours that maintain anxiety, understand their costs, and plan experiments to gradually drop them.

Track applied relaxation practice through the stages: progressive muscle relaxation, release-only, cue-controlled, differential, and rapid relaxation.

Explore how difficulty tolerating emotions drives eating disorder behaviours — and develop alternative ways to manage intense feelings.

Track daily body image fluctuations alongside mood, context, and eating — to show that body image feelings change and are influenced by mood, not just body size.

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.