Resources to Download
Many of our self-help titles include worksheets, exercises, diagrams, audio materials and other resources that can be downloaded for free. Available resources are listed under applicable book titles, or can be found below.
ACTivate Your Life
Oliver / Morris / Hill
Downloadable Resources
- OPEN, AWARE and ACTIVE Worksheet pp.22-6
- Thought Bingo Exercise pp.39-40
- How to Spot Thought Fusion p.42
- NOTICING THOUGHTS Worksheet p.47
- Experimenting with Thoughts Exercise pp.49-51
- NOTICING EMOTIONS Worksheet p.62
- Mapping Your Emotions Exercise pp.63-4
- TAKING THE PERSPECTIVE OF ANOTHER Worksheet p.99
- Getting to Know Your Advisers Exercise pp.104-6
- CONSULTING YOUR TEAM OF ADVISERS Worksheet p.107
- AREAS OF LIFE Worksheet p.157
- MAKING A COMMITMENT Worksheet pp.162-3
- Identifying Times… Worksheet pp.174-5
- DEPRESSION ACTIVITY Worksheet p.195
- DEPRESSION PATTERN Worksheet p.204
- MIND WATCHING Worksheet p.213
- Rumination vs. Problem-solving Exercise p.223
- A Mindful Alternative Exercise pp.224-5
- Beginning to Get Active Exercise pp.229-30
- NOTICING AND EVALUATING Worksheet p.233
- Noticing Your Own Unwillingness Exercise pp.258-9
- What Parts… Exercise pp.260-1
- Watching the Clouds in the Sky Exercise pp.270-3
- Expressive Writing Exercise pp.273-6
- Broadening Your Life Exercise pp.289-90
- Exposure Log pp.294-7
- BREAKING DOWN AN ANGER EPISODE Worksheet pp.308-9
- MIND-READING Worksheet pp.312-3
- Breathing into the Anger Exercise pp.330-1
- STANDING UP FOR YOUR VALUES Worksheet pp.338-9
- MIND-READING REVISITED Worksheet pp.341-2
- PLAYING IT SAFE Worksheet p.371
- Imagine if No-one Cared What You Did Exercise p.377
Am I Depressed And What Can I Do About It?
Reynolds / Parkinson
Downloadable Resources
- Symptoms of Depression p. 7
- Mood Summary pp. 9-10
- Depression Questionnaire pp. 11-12
- Short Mood and Feelings Questionnaire pp. 12-4
- My Goals pp. 35-8
- My Emergency Toolkit pp. 61-2
- Sleep Diary p. 82
- Life Events Table p. 122
- My Life Values p. 155
- Activity List pp. 157-8
- My Activity Log pp. 168-9
- My Life Values for Activity Log p. 182
- Areas of Improvement for Life Values p. 183
- My Thought-catching Log pp. 207-8
- Thinking Traps Examples pp. 209-11
- Thought Checking Activity pp. 218-9
- My Fact Finder pp. 244-6
- Problem Solving Practice pp. 258-62
- Things That Are OK Activity pp. 274-8
- Things That Have Helped Me pp. 299-300
- Things that are better, the same, worse pp. 301-3
- Hot Cross Bun Examples p. 342
An Introduction To Coping With Childhood Trauma
Kennerley
An Introduction To Coping With Eating Problems
Todd
An Introduction to Coping with Extreme Emotions
Brosan
Downloadable Resources
- Emotions chart p. 20
- Summary of your symptoms pp. 46-7
- Coping with crises and self-harm chart pp. 65
- Self-harm behaviour chart pp. 67-8
- Alternatives to self-harm pp. 69-70
- Facing your feelings pp. 71-2
- Distractions chart p. 81
- Opposite action chart p. 87
- Thinking ahead pp. 90-2
- Distress tolerance plan pp. 97-9
- Labelling your emotions pp. 103-104
- Trying new things p. 114
- Trying new things p. 117
- My emotion regulation plan pp. 120-1
- Eating well pp. 130
- Changing your level of activity p. 135
- My first changes pp. 136-7
- Developing a role pp. 141-3
- Plan for action pp. 145
An Introduction to Coping with Grief, 2nd Edition
Morris
An Introduction to Coping with Health Anxiety
Hogan / Young
An Introduction to Coping with Insomnia and Sleep Problems
Espie
Downloadable Resources
An Introduction to Coping with Panic
Young
An Introduction to Coping with Paranoid Thoughts
Pownell / Sarsam
An Introduction To Coping With Post-Traumatic Stress
Wetmore
An Introduction To Coping With Stress
Brosan
Downloadable Resources
An Introduction To Improving Your Self-Esteem
Fennell / Brosan
An Introduction To Living Well With Pain
Cole
An Introduction to Self-help for Distressing Voices
Hazell / Hayward / Strauss / Kingdon
Downloadable Resources
- What are the triggers? pp. 7-8
- Coping strategies pp. 14-6
- Key points & personal reflections pp. 23-4
- Self-esteem pp. 30-1
- Core beliefs pp. 34-5
- Searching for evidence p. 37
- Searching for evidence Q&A p. 39
- Alternative beliefs that are more helpful pp. 43-5
- Alternative beliefs that are more helpful Q&A p. 49
- Reflecting on the Me topic p. 53
- Belief about voices top tip pp. 62-3
- Belief about voices Q&A pp. 65-8
- Searching for evidence p. 71
- Reflecting on the My Voices topic p. 77
- Relationships with voices table pp. 84-5
- Responding differently table p. 91
- Responding differently p. 93
- Becoming assertive p. 95
- Becoming more assertive table 2 p. 100
- Having a different conversation p. 107
- Reflecting on the My Relationships topic p. 113
- Diary pp. 136-7
An Introduction To Sensible Alcohol Use
Spada
Controlling Your Mind
Clark
Downloadable Resources
- Obsessive Thinking Checklist p. 12
- Checklist of Depressive and Anxious Symptoms pp. 15-7
- Checklist of Distressing Mental and Emotional States pp. 18-20
- Thought-Feeling Record p. 23
- Creative Intrusions Diary pp. 27-8
- Negative Intrusions Survey pp. 29-30
- Intrusion Proneness Checklist p. 32
- Weak Willpower-Strategies Checklist pp. 40-1
- Motivation Action Plan pp. 42-3
- Mental Intrusion Diary pp. 60-1
- Interpretation of Significance Worksheet pp. 66-7
- How Hard do you try to Inhibit Intrusions? pp. 69-70
- The Mental-Control Strategies Questionnaire pp. 71-2
- The Overthinking Test p. 107
- Mood-and-Control Record pp. 110-2
- Weak-Strategies Checklist pp. 116-7
- The Alternative-Days Experiment pp. 119-21
- Self-Acceptance Worksheet p. 133
- Mind-Wandering Record p. 137
- Mindful-Acceptance Record p. 142
- Brainstorming Record p. 149
- Checklist of Progress p. 160
- Your Distractor List p. 164
- Focused-Distraction Diary p. 168
- Imaginal-Exposure Record pp. 174-5
- Positive-Attributes Worksheet pp. 177-8
- Active-Reflection Worksheet p. 200
- Cueing Positive Memory p. 203
- The Blessings Diary pp. 205-6
Defeating Teenage Depression
Law
Downloadable Resources
-
- Appendix 1
- Appendix 2
- Bubble Diagram pg15
- Identifying Symptoms Table – completed pg28
- Bubble Diagram pg40
- Timeline Blank pg78
- Timeline Gemma 1 pg78
- Timeline Gemma 2 pg79
- Timeline Gemma 3 pg80
- Timeline Gemma 4 pg80
- Timeline Gemma 5 pg81
- Closeness Circle pg93
- Help & Support Inventory pg102
- Telling Your Story Example pg120
- Telling Your Story Blank pg120
- Identifying Feelings Table pg145
- Emotional Thermometer pg152
- Puzzle Prompt Sheet pg179
- Reviewing Relationships Prompt Sheet pg295
- How Has IPTA Helped Table pg320
- Triggers to Look Out For pg338
- Who Can Help Table pg339
Get Your Life Back
Kennedy / Pearson
Downloadable Resources
- Identifying Your Values pp. 64-9
- Listing Your Values pp. 69-70
- Values Diagram p. 71
- My Bull’s Eye pp. 73-4
- My Values and Actions pp. 75-6
- My Baby Steps Diary p. 79
- Listing Your Strengths pp. 112-8
- The Wheel of Experience pp. 134-5
- Feelings and Problem Behaviours pp. 142-3
- Observing and Describing Behaviour pp. 159-63
- Filling in Your Behaviour Chain pp. 163-5
- Catching Your Puppies (Thoughts) p. 180
- NAT Table p. 182
- Challenging my NATs p. 188
- My Behaviour Chain p. 238
- Breaking-the-Links Plan Table pp. 240-2
- Breaking-the-Links Plan Diary pp. 249-50
- My Baby Steps Diary p. 257
- Short-Term Goals and Action Plan p. 267
- Your New Story pp. 287-8
- My Practice Plan p. 302
Helping Your Child with a Physical Health Condition
Bryon / Titman
Downloadable Resources
Helping Your Child With Fears & Worries
Creswell / Willetts
Downloadable Resources
- Anxious Expectations p. 52
- Goals Table p. 77
- Monitoring Progress pp. 79-84
- What Does My Child Need To Learn? pp. 102-4
- Independent Activities my Child can Try p. 111
- Rewards Worksheet pp. 121-2
- Step-by-Step Rocket pp. 132-3
- Steps and Anxieties pp. 137-8
- Progress Table p. 149
- Problem Solving Table pp. 176-7
- Goals Table 2 p. 213
Helping Your Child with Friendship Problems and Bullying
Dunsmuir / Dewey / Birch
Downloadable Resources
Helping Your Child with Loss and Trauma
Trickey / Lawson
Helping Your Child With Sleep Problems
Hiller / Gradisar
Downloadable Resources
- Decisional Balance Sheet p. 44
- Goals Table p. 70
- New Wake Up and Bed Time p. 91
- Worry Thoughts Table pp. 138-9
- What Is The Problem Table? p. 149
- Sleep Diary p. 224
- Weekly Sleep Schedule p. 225
- Quiet Activities Menu p. 226
- Where do you feel emotions? p. 227
- Challenging Worry Thoughts Table p. 228
- Feeling Thermometer p. 229
- Exposure Ladder p. 230
How to Beat Agoraphobia
Myles-Hooton
Downloadable Resources
- Making Change Happen pp.29-31
- My Goals pp.35-8
- Problem Areas p.48
- Panic Disorder Symptoms pp.50-1
- Causes of My Agoraphobia p.55
- Understanding Agoraphobia Diagram p.65
- Graded Exposure Situation Prediction p.72
- Example of Practising p.75
- My Feared Situations p.82
- Feared Situations and Things That Affect My Levels of Anxiety p.88
- Facing Your Agoraphobia Record Sheet pp.94-5
- Coping Statements pp.100-1
- Red Flag Diagram p.122
- My Red Flags p.124
- Positive Improvements pp.126-7
- My Goals for Feeling Better pp.129-30
- My Wellbeing Review pp.133-5
- Issues to Work on in the Future pp.136-7
- Further Resources pp.160-197
How To Beat Depression And Persistent Low Mood
Papworth
Downloadable Resources
- Worksheet 1: Weekly Activity Record Sheet pp.192-3
- Worksheet 2: Keeping Safe p.194
- Worksheet 3: Making Change Happen p.195
- Worksheet 4: The Importance Of My Value Areas pp.196-7
- Worksheet 5: My Goals For Feeling Better pp.198-200
- Worksheet 6: My Symptoms p.201
- Worksheet 7: My Goals, Activities And Types Of Activity pp.202-3
- Worksheet 8: My Ladder pp.204-5
- Worksheet 9: My PHQ Scores p.206
- Worksheet 10: My Red Flags pp.207-8
- Worksheet 11: Positive Improvements Achieved Over Treatment pp.209-10
- Worksheet 12: My Advice For Getting Better And Staying Well p.211
- Worksheet 13: My Well-being Review pp.212-3
- Worksheet 14: Issues To Work On In The Future pp.214-5
- Worksheet 15: My Well-being Team p.216
- Problem-solving Worksheet pp.242-3
How to Beat Fears and Phobias
Papworth
How to Beat Insomnia and Sleep Problems
Anderson
How to Beat Worry
Kell
Living Well Through the Menopause
Hunter / Smith
Downloadable Resources
- Associations with the menopause p. 27
- Menopause symptoms pp. 29-31
- Balanced associations with the menopause p. 36
- Menopause at Work pp. 47-8
- Early expectations p. 53
- Prioritising 3 Areas pp. 67-8
- Strategies to Reduce Stress pp. 76-7
- Vicious Cycle of Stress pp. 80-1
- Pros and Cons of Your Stress Management p. 82
- Emotions in Certain Situations Table p. 142
- Managing Stress pp. 146-9
- Your View of Menopause pp. 207-8
Living Well With Tinnitus
Aazh / Moore
Downloadable Resources
- John’s Tinnitus pp.52-3
- Aisha’s Tinnitus pp.56-7
- Felicity’s Tinnitus pp.60-1
- TIQ pp.73-4
- SSSQ p.75
- HIQ p.76-7
- SAD-T p.78
- Scores Summary pp.80-1
- Event, Thought, Emotion pp.107-9
- TMT Worksheet p.115
- THT Worksheet pp.128-9
- Exposure Menu Worksheet pp.145-6
- Rituals Menu Worksheet pp.151-2
- 4c Tinnitus Management Questionnaire p.160
- 4c Worksheet p.171
- TRS Worksheet pp.187-8
- SEL Worksheet pp.206-8
- Counter-statement Worksheet p.242
- Thought Analysis and Counter-statement Worksheet pp.246-7
- KKIS Worksheet pp.256-7
- RCW pp.268-9
- CBW-T Worksheet pp.274-5
- NRCB Worksheet p.279
- Score Comparison p.300
- Temperance p.327
- Transcendence p.331
- Wisdom pp.335-6
- Three Things Exercise p.339
- Courage p.340
- Humanity p.344
- Strengths pp.346-7
- Justice p.348
Manage Your Money, Manage Your Mind
Surana
Downloadable Resources
- P. 108 MEDITATION SCRIPT
- P. 188 FINANCIAL THOUGHT TRACKER
- P. 208 IDENTIFYING IRRATIONAL BELIEFS
- PP. 312-3 BUDGETING
- PP. 313-4 DEALING WITH DEBT
- PP. 315-7 BUILDING RESILIENCE
- PP. 317-8 PLAN FOR LIFE AHEAD
- P. 334 SPENDING DIARY WORKSHEET
- P. 377 BUDGETING FOR GENEROSITY
- P. 379 PEER STORYTELLING
- P. 419 ENDNOTES
Overcoming Alcohol Misuse
Spada
Downloadable Resources
- Exercise 3: Examining Specific Change Concerns
- Exercise 4: A-T-E-B-C Analysis p. 6
- Drinking Diary p. 23
- Problems and Targets table p. 37
- Exercise 2: Advantages of Changing, Concerns, and Responses to Concerns pp. 44-5
- Exercise 5: Identifying the Vicious Cycle p. 63
- Exercise 6: Evidence For and Against Uncontrollability Thoughts About Drinking pp. 78-9
- Exercise 7: Hierarchy of Difficult Situations p. 84
- Exercise 8: Example Drinking Postponement Experiment p. 86
- Exercise 9: Recognising Permissive Thoughts About Drinking p. 93
- Exercise 10: Recognising and Challenging Permissive Thoughts About Drinking pp.96-7
- Exercise 11: Identifying Positive Thoughts About Drinking p. 104
- Exercise 12: Recognising and Challenging Positive Thoughts About Drinking pp. 108-9
- Exercise 13: Evidence For and Against Uncontrollability of Craving pp. 118-9
- Decision Sheet 1 (Past Slips): Joanne pp. 128-9
- Decision Sheet 2 p. 130
- Activity Diary 1 pp. 158-9
- Exercise 14: Blueprint p. 286
- A Drinking Decision Balance Sheet p. 292
Overcoming Anger And Irritability
Davies
Downloadable Resources
- Optional exercises pp. 20-1
- Optional exercises p. 50
- Diary 1 p. 113
- What thinking errors are being made in these appraisals/judgements? pp. 134-9
- Diary 2 pp. 142-4
- Exercise pp.177-81
- Project pp.196-7
- Project pp. 207-8
- Project p. 225
- Project p. 238
- Project pp. 249-50
- Project p. 261
- Exercise pp. 328-30
Overcoming Anorexia Nervosa
Graham / Freeman
Overcoming Anxiety
Kennerley
Downloadable Resources
- Diary 1 p. 147
- Diary 1(a) Dog phobia p. 148
- Diary 1(b) Social anxiety p. 149
- Diary 1(c) OCD p. 150
- Table 1: Coping Skills p. 155
- Diary 2: Relaxation Diary p. 172
- Anxious Situations and Distractions p. 198
- Diary 3: catching what goes through our minds p. 209
- Diary 4: Catching thinking biases p. 213
- Diary 5: Catching and testing what goes through our minds pp. 218-9
- Documenting Physical Feelings Table p. 234
- Facing Fear Questions p. 244
- Facing Fear Worksheet p. 247
- Facing Fear Steps p. 256
- Strengths and Needs Table p. 352
- Priorities Worksheet p. 360
Overcoming Body Dysmorphic Disorder
Veale / Willson / Clarke
Downloadable Resources
- P. 90 VICIOUS FLOWER PT 1
- P. 105 VICIOUS FLOWER PT 2
- P. 107 VICIOUS FLOWER PT 3
- P. 110 VICIOUS FLOWER PT 4
- P. 113 VICIOUS FLOWER PT 5
- P. 117 VICIOUS FLOWER PT 6
- P. 118 VICIOUS FLOWER PT 7
- P. 120 VICIOUS FLOWER PT 8
- P. 121 VICIOUS FLOWER PT 9
- P. 156 MONITORING SELF-FOCUSED ATTENTION CHART
- P. 164 RECORD OF ATTENTION TRAINING
- P. 165-6 BROODING AND WORRYING SELF-MONITORING CHART
- P. 173 COMPARING SELF-MONITORING CHART
- P. 200 EXPOSURE RECORD FORM
- P. 287 SKIN-PICKING SELF-MONITORING FORM
- P. 291 HABIT REVERSAL FORM
- P. 313 ALTERNATIVE EXPLANATIONS FORM
- P. 325-6 ANSWERING QUESTIONS
- PP. 24-6 HAVE I GOT BDD QUESTIONNAIRE
- PP. 77-9 VALUED DIRECTIONS FORM
- PP. 88-9 VICIOUS FLOWER
- PP. 203-5 FREQUENCY OF CHECKING
- PP. 232-4 THE HAD SCALE
- PP. 244-5 DAILY ACTIVITY RECORD
Overcoming Bulimia Nervosa 4th edition
Cooper / Graham
Downloadable Resources
Overcoming Chronic Fatigue
Burgess / Chalder
Downloadable Resources
- Activity Diary pp. 64-5
- Sleep Diary p. 70
- Life Pie Chart pp. 73-4
- Target Breakdown Sheet p. 86
- Target Achievement Record p. 129
- Task Focusing Exercise p. 135
- Unhelpful Thoughts Diary p. 152
- New Thoughts Diary pp. 180-1
- Worksheet: Identifying Core Beliefs About Me p. 196
- How Core Beliefs May Be Formed pp. 201-2
- Contesting Core Beliefs Record p. 209
- Behavioural Experiment Record p. 211
- New Core Belief Sheet p. 215
- New Core Belief Record p. 218
- Problem Solving in Action p. 234
- Exposure Task Record pp. 242-3
- Record of Progress p. 280
- Evaluation of Progress pp. 281-3
- Preventing Setbacks p. 286
Overcoming Chronic Pain
Cole / Macdonald / Carus
Downloadable Resources
- Exploring Acceptance p. 35
- Support from Healthcare Professionals p. 85
- Pacing Diary: My Typical Day pp. 134-5
- Review Your Pacing Diary p. 136
- Daily Pacing Plan p. 140
- Physical Activity Diary: My Typical Day pp. 161-2
- Review Your Physical Activity Diary pp. 163-4
- My Barriers pp. 165-6
- Sleep Problem List pp. 191-2
- Five-Areas Tool p. 363
- Daily Diary pp. 364-5
- SMART Goal Steps p. 366
- Sleep Diary pp. 367-8
- Automatic Thought Tracker pp. 369-72
- Activity Plan pp. 373-4
- Setback Plan p. 378
Overcoming Depersonalisation & Feelings Of Unreality
Hunter / Baker / Lawrence / David
Downloadable Resources
- Checklist of Main DPAFU Sensations pp. 7-9
- Personal Values p. 64
- My Personal DPAFU Pattern p. 72
- Potential Predisposing Factors pp. 73-4
- Potential Precipitating Factors pp. 75-6
- Present Problems pp. 78-9
- Analysing Possible Reasons for Fluctuating DPAFU p. 111
- Avoidance Behaviours p. 179
- The Cambridge Depersonalisation Scale pp. 251-61
- Hourly DPAFU Diary pp. 266-7
- Diary for Intermittent DPAFU p. 269
- Thought Record pp. 270-1
- Behaviour Change Worksheet p. 272
- Activity Diary pp. 274-5
- Stress Diary p. 276
Overcoming Depression
Gilbert
Overcoming Distressing Voices
Hayward / Strauss / Kingdon
Downloadable Resources
- Figure 10: Rating the Power of Your Voice p. 73
- Figure 11: Rating the Closeness of Your Voice p. 74
- Identifying Triggers Table p. 93
- Coping Strategies Table pp. 100-1
- Coping Worksheet pp. 112-4
- Figure 17: Rating Beliefs About the Power of My Voice p. 120
- Figure 18: Rating Beliefs About the Harmful Intentions of My Voice p. 121
- What I Think About This Belief About My Voice p. 125
- Figure 19: Rating Your Self-esteem pp. 139-40
- Noticing the Impact of Your Negative Core Belief p. 144
- Exploring the Evidence p. 146
- Evidence of Alternative Beliefs p. 154
- Putting our Alternative Belief into Practice p. 156
- Figure 20: Mapping My Relationships p. 169
- Changing the Relationship Exercise 1 pp. 171-2
- Figure 21: How I Respond to my Voice p. 173
- Table 3: Responding Assertively to my Voice p. 176
- Figure 22: Reviewing my Assertive Response p. 181
- Figure 23: How I Respond to Other People p. 184
- ABC Model p. 234
- The Beliefs About Voice Questionnaire pp. 239-41
Overcoming Gambling Addiction
Blaszczynski
Overcoming Grief
Morris
Overcoming Health Anxiety
Willson / Veale
Downloadable Resources
- Checklist of Depression Symptoms pp.6-7
- Exercise 3.1 p.64
- Exercise 3.2 p.67
- The Health Anxiety Inventory pp.69-72
- Work and Social Functioning Impact pp.74-5
- Exercise 4.1 pp.81-3
- Exercise 6.1 p.121
- Blank Vicious Flower pp.138-9
- Theory A/B p.143
- Exercise 7.1 p.150
- Exercise 7.2 pp.154-5
- Exercise 7.3 pp.161-2
- Exercise 7.4 pp.165-6
- Exercise 7.5 p.176
- Exercise 7.8 pp.182-3
- Exercise 8.1 pp.205-6
- Exercise 8.2 pp.214-5
- Table 12.1 p.270
- Exposure Task Record Sheet pp.320-1
Overcoming Hoarding
Singh / Hooper / Jones
Downloadable Resources
- Short and Long-term Costs and Benefits pp. 71-4
- Daily Schedule pp. 82-3
- My Beliefs, Emotions and Behaviours p. 120
- New Beliefs, Emotions and Behaviours p. 124
- Telling My Story pp. 136-7
- Evaluating my Beliefs p. 190
- Recognising Unhelpful Thinking Patterns pp. 193-4
- Short and Long-term Benefits and Costs pp. 243-6
- My Hoarding Flower p. 338
- My Reclaiming Flower p. 338
Overcoming Insomnia
Espie
Downloadable Resources
- Assessing Your Insomnia Problem pp.115-7
- Sleep Condition Indicator p.117
- My Insomnia Profile p.121
- Sleep Pattern Scores pp.186-7
- Evaluating Your Thoughts And Concerns p.203
- Making Decisions p.229
- Calculating Your Average Sleep Time p.238
- Caffeine Products That You Use p.272
- Sleep Hygiene Changes In My Lifestyle p.277
- Sleep Hygiene Changes In My Bedroom p.285
- Your Sleep Quiz pp.288-9
- Progress Record p.313
- Evaluating Progress pp.316-7
Overcoming Low Self-Esteem
Fennell
Downloadable Resources
- Low self-esteem chart pp. 8-9
- Predictions and precautions worksheet p. 114
- Checking out anxious predictions worksheet p. 127
- Spotting self-critical thoughts worksheet p. 160
- Questioning self-critical thoughts worksheet pp. 170-1
- Daily activity diary pp. 216-7
- Experimenting with new rules worksheet p. 295
- Bottom line worksheet pp. 352-3
Overcoming Mood Swings
Scott
Downloadable Resources
- My cognitive behavioural cycle: HIGHS, p.367
- My cognitive behavioural cycle: DEPRESSION, p.368
- My life chart, p.369
- My symptom profile, p.370
- Outline of a mood chart, p.373
- Activity schedule, pp.374-5
- Self-regulation chart, p.376
- Activity matrix, p.381
- Thought record, pp.382-3
- Planning my future goals, p.390
Overcoming Obsessive Compulsive Disorder
Veale / Willson
Downloadable Resources
- Defining Your OCD pp.64-73
- Causes of OCD pp.97-9
- Identifying Common Intrusive Thoughts p.106
- Which Processes are Relevant to You? pp.121-2
- How Your OCD is Maintained p.136
- Vicious Flower Exercise pp.140-1
- Defining Your Problems p.162
- Valued Directions Form pp.198-200
- Responsibility Pie Chart pp.225-6
- Exposure to Feared Triggers p.258
- Exposure Task Record Sheet pp.264-5
- The CBT for OCD Quiz pp.293-303
- The CBT For OCD Quiz Full Answers pp.305-10
- Obstacle and Response Sheet p.340
- Setback Prevention pp.367-71
- The Hospital Anxiety and Depression Scale pp.384-5
- Turning Why Into How Can I p.390
- Exercises For Supporters pp.438-53
- Yale-Brown Obsessive Compulsive Symptom Checklist pp.537-42
Overcoming Panic
Manicavasagar / Silove
Downloadable Resources
- Pattern of Symptoms p. 85
- Major Symptoms of Panic p. 86
- Monitoring Form for Panic Attacks p. 90
- Checklist for Monitoring Situations p. 92
- Checklist for Monitoring Avoidance Situations p. 93
- Relaxing Activities Table p. 110
- Daily Self-monitoring Form for Muscle Relaxation p. 115
- Self-monitoring Form for Changing Negative Thought p. 140
- Physical Sensations Table p. 146
- Challenging Negative Thoughts Table p. 150
- List of Anxiety-provoking Situations p. 159
- Checklist for Relapse p. 175
Overcoming Perfectionism
Shafran / Egan / Wade
Downloadable Resources
- Worksheet 1.1 Symptom Questions pp. 16-17
- Worksheet 6.1 the Importance of Changing Perfectionism pp. 99-100
- Worksheet 6.2 Pros and Cons of Changing Perfectionism p. 101
- Worksheet 6.3 Long-term Costs and Benefits p. 103
- Worksheet 6.4 Being The Person You Want To Be pp. 106-7
- Worksheet 7.1.1 Areas of Perfectionism pp. 115-7
- Perfectionism Quiz pp. 126-9
- Worksheet 7.5.1 Testing All or Nothing Beliefs pp. 188-9
- Worksheet 7.5.2 Testing All or Nothing Thinking pp. 194-5
- Worksheet 7.5.3 Doing Less than Perfectly pp. 201-3
- Worksheet 7.5.4 Reducing Time Spent on a Task pp. 202
- Worksheet 7.6.1 Noticing the Negative Attention pp. 216-7
- Worksheet 7.6.2 Diary of Positive Comments pp. 222-3
- Worksheet 7.7.3 Thought Diary pp. 240-1
- Worksheet 7.8.1 Areas of Procrastination pp. 247-8
- Worksheet 7.8.2 Self-monitoring Procrastination pp. 251-3
- Worksheet 7.8.3 How Procrastination is Maintained p. 257
- Worksheet 7.8.4 Costs of Procrastination pp. 259-60
- Worksheet 7.8.5 Behavioural Experiment pp. 262-3
- Worksheet 7.8.6 Thought Diary pp. 265-6
- Worksheet 7.8.9 Breaking Down Tasks pp. 275-6
- Worksheet 7.8.10 Problem-solving pp. 282-3
- Worksheet 7.8.11 Time Management Schedule pp. 286-7
- Worksheet 8.1 Diary to Identify Self-critical Thoughts p. 306
- Worksheet 8.2 Important Values p. 307
- Worksheet 8.3 Applying the Same Values to Yourself p. 308
- Worksheet 9.1 Diary to Identify Areas of Evaluation pp. 328-9
- Worksheet 9.2 My Historical Test p. 331
- Worksheet 9.3 Expanding my Self-evaluation p. 336
- Worksheet 9.4 Goals to Work on pp. 337-8
- Worksheet 9.5 When the Going Gets Tough p. 347
Overcoming Social Anxiety and Building Self-confidence
Leigh / Warnock-Parkes / Brassard / Clark
Downloadable Resources
Overcoming Social Anxiety And Shyness
Butler
Overcoming Traumatic Stress
Herbert
Downloadable Resources
- Your Experience of Trauma pp. 12-3
- Self-Care Ideas pp. 121-2
- Exercise 5: Getting to Know Your Emotional Comfort Zone pp. 167-9
- Exercise 9: Recognising Your Avoidance Strategies pp. 211-2
- Exercise 11: Getting to Know Your Flashbacks pp. 216-9
- Exercise 12: Identifying Common Flashback Triggers pp. 220-1
- Exercise 13: Recording Your Flashbacks pp. 223-4
- Managing Your Arousal Level pp. 241-3
- Exercise 19: Keeping a Sleeping Log pp. 252-3
- Exercise 26: Steps to Cope with Panic and Avoidance pp. 303-6
- Checklist for Stressor- or Trauma-related Reactions pp. 482-3
- Assessing Your Needs pp. 497-9
Overcoming Weight Problems
Grace / Lawson / Gauntlett-Gilbert
Overcoming Worry And Generalised Anxiety Disorder
Meares / Freeston
Downloadable Resources
- Exercise 1.1 Reflections pp. 20-1
- Worry and Anxiety Questionnaire pp. 50-1
- Penn State Worry Questionnaire p. 54
- Exercise 4.1 Starting To Use CBT p. 80
- Your Worry Diagram p. 88
- Exercise 5.2 Spotting Real vs Hypothetical Worry pp. 108-9
- Worry Diary p. 112
- Example Rating Scale p. 123
- Exercise 7.1 Waiting At A Bus Stop p. 135
- Exercise 7.2 Worry Rules p. 137
- Exercise 7.3 Challenging Your Worry Rules pp. 158-60
- Exercise 8.3 Intolerance Of Uncertainty Scale pp. 181-2
- Exercise 8.5 Exploring Your Rules About Uncertainty pp. 192-5
- Exercise 9.2 Actions and Costs pp. 209-12
- Exercise 10.2 Pulling Things Together p. 240
- Exercise 12.1 Starting To Spot Your Worry Rules pp. 258-60
- Generalising Rating Scale p. 264
- Positive and Negative Beliefs About Worry p. 280
- Exercise 12.2 Beliefs That Lead To Worry pp. 282-3
- Summary Box p. 335
- Exercise 18.4 Facing Your Fear pp. 397-8
- Appendix 3: Worry Diary p. 421
- Appendix 5: Simple Problem-Solving Worksheet pp. 425-6
Seven Ways To Build Resilience
Johnstone
Stop Smoking Now
Marks
Stress Control
White
Downloadable Resources
- Anxiety + Depression Questions pp. 30-1
- Life Inventory Survey pp. 50-60
- Measuring Stress + Wellbeing pp. 60-4
- Warwick-Edinburgh Mental Well-Being Scale pp. 64-6
- Big 5 Challenge p. 131
- Breaking Up Stress Practice Form p. 141
- Facing Your Fears Practice Form p. 156
- Stepping Out Of Your Comfort Zone Practice Form p. 165
- Problem Solving Practice Form p. 171
- Sleep Practice Form p. 226
Teenage Depression – A CBT Guide For Parents
Parkinson / Reynolds
Downloadable Resources
- My Child’s Mood Summary pp. 351-3
- My Child’s Problem List p. 354
- Weekly Progress Chart pp. 355-7
- My Emergency Toolkit pp. 358-9
- My Sleep Diary p. 360
- My Child’s Cycles pp. 361-2
- My Own Cycles p. 363
- Our Cycles Together p. 364
- Activity List pp. 365-6
- My Activity Log pp. 367-8
- My Life Values p. 369
- My Thought-Catching Log pp. 370-1
- Thinking Traps pp. 372-4
- My Child’s More Helpful Thoughts p. 375
- My Child’s Fact Finder pp. 376-8
- My Child’s Problem Solving pp. 379-82
- Ideas to Encourage and Acknowledge My Child’s Efforts pp. 383-4
- My Thought Record pp. 385-91
Ten Minutes to Happiness
Mann
Downloadable Resources
- Your Thoughts When Feeling Sad pp. 6-7
- Rating Enjoyable Activities pp. 22-4
- Handling Compliments pp. 37-8
- How Lucky Are You? pp. 43-4
- My Did-Do List pp. 57-8
- Symptoms of Low Self-Esteem pp. 58-9
- Challenges, Hobbies or Interests I Will Try p. 60
- What Do I Feel Grateful for Right Now?
- What ‘Mundane’ Things Do I Feel Grateful For? p. 73
- Random Acts of Kindness p. 81
- What Act of Kindness Did I Do? p. 86
- Blank Journal Pages pp. 96-7
The Eating Well Workbook
Goss
Downloadable Resources
- Audio Exercises Introduction
- p.18 Worksheet 1 Who Can Help Me If I am Distressed
- pp.126-7 Exercise 5.1 Mindful Attention Instructions
- pp.126-7 Exercise 5.1a Mindful Attention To The Breath Audio
- pp.126-7 Exercise 5.1b Mindful Attention To An Object Audio
- pp.135-9 Soothing Rhythm Breathing Audio
- pp.135-9 Soothing Rhythm Breathing Instructions
- pp.144-5 Worksheet 2 Building Your Soothing Place
- pp.146-7 Exercise 5.2 Imagining Your Soothing Place Audio
- pp.146-7 Exercise 5.2 Imagining Your Soothing Place Instructions
- pp.150-1 Worksheet 3 14-day Soothing Challenge
- pp.155-7 Exercise 6.1 Imagining The Compassionate Self Audio
- pp.155-7 Exercise 6.1 Imagining The Compassionate Self Instructions
- pp.158-9 Exercise 6.2 Me At My Best Audio
- pp.158-9 Exercise 6.2 Me At My Best Instructions
- p.160 Worksheet 4 Me At My Best
- p.163 Exercise 6.3 Focusing Compassion On Others Audio
- p.163 Exercise 6.3 Focusing Compassion On Others Instructions
- pp.164-5 Exercise 6.4 Compassion Flowing Out To Others In Difficulty Audio
- pp.164-5 Exercise 6.4 Compassion Flowing Out To Others In Difficulty Instructions
- pp.165-6 Exercise 6.5 Compassion For People Who Overeat Audio
- pp.165-6 Exercise 6.5 Compassion For People Who Overeat Instructions
- pp.168-9 Exercise 6.6 Compassion Flowing Into You – Using Your Memories Audio
- pp.168-9 Exercise 6.6 Compassion Flowing Into You – Using Your Memories Instructions
- pp.170-5 Exercise 6.7 Creating A ‘Compassionate Companion’ Audio
- pp.170-5 Exercise 6.7 Creating A ‘Compassionate Companion’ Instructions
- pp.172-4 Worksheet 5 Building Your Compassionate Companion
- pp.175-7 Exercise 6.8 Using Your Compassionate Companion To Help You Audio
- pp.175-7 Exercise 6.8 Using Your Compassionate Companion To Help You Instructions
- pp.179-80 Exercise 6.9 Self-compassion Audio
- pp.179-80 Exercise 6.9 Self-compassion Instructions
- pp.180-1 Exercise 6.10 Using ‘Me At My Best’ To Help Me With A Difficulty Audio
- pp.180-1 Exercise 6.10 Using ‘Me At My Best’ To Help Me With A Difficulty Instructions
- pp.199-201 Worksheet 6 My 14-day Challenge For Developing My Compassionate Mind
- p.217 Worksheet 7 Compassionate Thought Balancing
- pp.248-9 Worksheet 8 Eating Diary
- p.256 Worksheet 9 Managing Blocks To Monitoring Eating
- pp.258-9 Worksheet 10 Eating Diary Review
- pp.278-9 Worksheet 11 How My Eating Works Now
- p.281 Figure 10.1 A Compassionate Formulation
- p.313 Worksheet 12 My Overeating Timeline
- pp.315-8 Exercise 11.6 Drawing Up A Level 3 Compassionate Formulation For My Eating
- p.335 Exercise 12.5 Identifying Sources Of Help
- p.355 Worksheet 13 Food Intake And Energy Balance Daily Record
- p.356 Worksheet 14 Food Intake And Energy Balance Summary
- p.368 Worksheet 15 Making Sense Of My Struggles With Meal Planning
- pp.370-1 Worksheet 16 Regular Eating
- p.376 Worksheet 17 Managing Blocks To Regular Eating
- p.380 Worksheet 18 My High-risk Foods For Overeating
- p.390 Worksheet 19 Dealing With Blocks To Meal Planning
- pp.395-6 Worksheet 20 Tomorrow’s Meal Plan
- The Eating Well Workbook Clinician’s Guide
The CBT Handbook
Myles / Shafran
Downloadable Resources
- Mood Scale pp. 389-90
- PHQ-9 pp. 391-2
- GAD-7 p. 397
- GAD-7 p. 400
- Work and Social Adjustment Scale pp. 403-4
- Penn State Worry Questionnaire p. 409-10
- Dimensions of Anger Reactions II pp. 411-2
- Rosenberg Self-Esteem Scale pp. 413-4
- Perceived Stress Scale: 10 Items pp. 415-7
- Perceived Stress Scale: 4 Items pp. 418-9
- Monitoring Your Progress p. 420
- PHQ-9 Scores p. 423
- GAD-7 Scores p. 426
- Phobia Scale Scores pp. 429-30
- Work and Social Adjustment Scores p. 435
- Penn State Worry Questionnaire Scores p. 436
- Dimensions of Anger II p. 437
- Rosenberg Self-Esteem Scale p. 438
- Perceived Stress Scale p. 439
- Symptoms Diagram p. 440
- Advantages of Changing p. 443
- Problem Statement and Goals pp. 444-5
- Daily Activities Worksheet pp. 446-7
- Activity Assessment p. 452
- Life Areas, Values and Activities Inventory pp. 453-7
- Problem-Solving pp. 459-65
- Graded Exposure Hierarchy p. 480
- Exposure Diary p. 481
- Identifying My Thinking Errors Diary p. 484
- Four-Column Thought Diary p. 487
- Nine-Column Thought Diary p. 490
- Behavioural Experiment Worksheet pp. 493-4
- Bigger Picture/Longitudinal Formulation pp. 499-500
- Examining Evidence For and Against p. 501
- Identifying Your Setbacks p. 507
- Early Warning Signs p. 508
- Staying Well Plan pp. 509-13
The Compassionate Mind Approach To Difficult Emotions
Irons
Downloadable Resources
- Web Chapter 01 Introduction to Too Much Emotion.pdf
- Web Chapter 02 Too Much Anger.pdf
- Web Chapter 03 Too Much Anxiety.pdf
- Web Chapter 04 Too Much Sadness.pdf
- Web Chapter 05 Introduction to Too Little Emotion.pdf
- Web Chapter 06 Too Little Anger.pdf
- Web Chapter 07 Too Little Anxiety.pdf
- Web Chapter 08 Too Little Sadness.pdf
The Compassionate Mind Approach To Postnatal Depression
Cree
Downloadable Resources
- Mindfulness to the Breath Exercise p. 224
- Mindfulness to Sounds Exercise p. 225
- Mindfulness to the Body Exercise p. 227
- Finding a Compassionate Posture Experiment p. 240
- Soothing Breathing Rhythm Exercise p. 242
- Imagining Becoming Your Compassionate Self Exercise p. 257
- Bringing Compassion to Ourselves Exercise p. 260
- Bringing Compassion to Someone You Care About Exercise p. 260
- Compassionate Image Exercise p. 262
The Compassionate Mind Workbook
Beaumont / Irons
Downloadable Resources
- Worksheet 1.1: Personal example of my thinking loops p.11
- Worksheet 3.1: How your three systems function p.36
- Worksheet 4.1: My background/experiences p.49
- Worksheet 4.2: My key fears and threats p.52
- Worksheet 4.3: Safety and protective strategies pp.54-5
- Worksheet 4.4: My unintended consequences p.57
- Worksheet 4.5: My formulation p.60
- Audio Exercise 8.2 Body Scan v.1 p107
- Audio Exercise 8.2 Body Scan v.2 p107
- Audio Exercise 8.3 Mindfulness of Sound p109
- Figure 8.1: Weekly mindfulness practice record p.118
- Audio Exercise 9.1 Bridging from Threat to Soothing p121
- Audio Exercise 9.4 Learning to Slow Down p126
- Audio Exercise 10.1 Soothing Colour Imagery p139
- Audio Exercise 10.2 Creating an Image of My Safe Place v.1 p141
- Audio Exercise 10.2 Creating an Image of My Safe Place v.2 p141
- Audio Exercise 10.3 Memory of Feeling Cared For p147
- Worksheet 11.1: Clarifying my values p.156
- Audio Exercise 12.1 Compassionate Memory v.1 p170
- Audio Exercise 12.1 Compassionate Memory v.2 p170
- Audio Exercise 12.2 Compassionate Self I p176
- Audio Exercise 13.2 Creating Your Ideal Compassionate Other p187
- Audio Exercise 14.1 Developing Your Compassionate Team p191
- Audio Exercise 15.2 Directing Your Compassionate Self to Others v.1 p200
- Audio Exercise 15.2 Directing Your Compassionate Self to Others v.2 p200
- Audio Exercise 15.2 Directing Your Compassionate Self to Others v.3 p200
- Worksheet 15.1: Compassionate actions p.205
- Audio Exercise 16.1 Receiving Compassion From Your Ideal Compassionate Other p208
- Audio Exercise 17.1 Focusing the Compassionate Self on Yourself v.1 p213
- Audio Exercise 17.1 Focusing the Compassionate Self on Yourself v.2 p213
- Worksheet 18.1: Attention log p.223
- Worksheet 19.1: Threat-system-based thought monitoring form p.236
- Worksheet 19.2: Compassionate thought record p.245
- Worksheet 20.1: Recognising how our emotions show themselves in the body p.252
- Worksheet 20.2: Emotion monitoring form p.254
- Worksheet 23.1: Multiple self exercise p.310
- Exercise: I get critical and angry with myself p.321
- Worksheet 24.1: Self-criticism log p.335
- Audio Exercise 24.1 Using Our Compassionate Self to Work with Self-criticism v.1 p337
- Audio Exercise 24.1 Using Our Compassionate Self to Work with Self-criticism v.2 p337
- Worksheet 26:1: What I have learnt and achieved p.354
The Compassionate Parenting Workbook
Swanston / Hodson
Downloadable Resources
- P. 22 WORKSHEET 1
- P. 25 WORKSHEET 2
- P. 28 WORKSHEET 5
- P. 30 WORKSHEET 7
- P. 33 WORKSHEET 9
- P. 39 ME AS A PARENT FORMULATION
- PP. 49-50 WORKSHEET 12
- PP. 55-6 WORKSHEET 13
- P. 61 WORKSHEET 14
- P. 64 WORKSHEET 15
- PP. 65-6 EXERCISE 1
- P. 72 WORKSHEET 17
- P. 82 WORKSHEET 21
- P. 83 WORKSHEET 22
- P. 84 WORKSHEET 23
- P. 95 WORKSHEET 28
- P. 99 YOUR CHILD’S FORMULATION
- PP. 106-7 WORKSHEET 29
- P. 117 WORKSHEET 30
- P. 131 WORKSHEET 32
- P. 143 WORKSHEET 33
- P. 168 MY COMPASSIONATE MIND LOG
The Happiness Trap
Harris
Downloadable Resources
- The Happiness Trap: Extra Bits
- Chapter 2 – Diagram: The Choice Point
- Chapter 3 – Worksheet: Struggle Strategies and their Costs
- Chapter 3 – Daily Journal: Costs of Struggle
- Chapter 9 – Audio Exercise: Mindful Breathing
- Chapter 10 – Checklist: 40 Common Values
- Chapter 11 – Worksheet: Kind Words and Actions
- Chapter 14 – Audio Exercise: Making Room for Emotions
- Chapter 14 – Practical Tips: Naming your Emotions
- Chapter 15 – Audio Exercise: The Kind Hand Exercise
- Chapter 17 – Audio Exercise: Brief Body Scan
- Chapter 17 – Audio Exercise: Medium-length Body Scan
- Chapter 17 – Audio Exercise: Long Body Scan
- Chapter 18 – Audio Exercise: Dipping in and out of the Stream
- Chapter 19 – Audio Exercise: Leaves on a Stream
- Chapter 19 – Audio Exercise: Hearing your Thoughts
- Chapter 20 – Audio Exercise: Compassion for the Younger You
- Chapter 21 – Audio Exercise: Notice your Hand
- Chapter 22 – Worksheet: Flavouring and Savouring
- Chapter 23 – Worksheet: The Values Square
- Chapter 23 – Worksheet: Setting Short-Term Goals in One Life Domain
- Chapter 26 – Worksheet: Breaking Bad Habits
- Chapter 26 – Checklist: 365 Fun Activities
- Chapter 27 – Daily Journal: Costs of Old Behaviour/Benefits of New Behaviour
- Chapter 29 – Audio Exercise: Handling Setbacks
The New Motherhood Workbook
Cree
Downloadable Resources
- pp300-1 My Formulation
- p307 My Protective Factors Formulation
- pp322-3 My Partner’s Formulation
- p338 My Example of Compassionate vs Critical Thinking
- pp342-6 Compassionate Letter Writing Templates
- pp356-7 My Example of Compassionate vs Critical Attention
- pp360-1 Compassionate Attention: My Baby Focused Examples
- pp362-5 Compassionate Attention: What I Have Done All Day
The Overcoming Low Self-Esteem Handbook
Fennell
Downloadable Resources
- How Does Low Self-Esteem Affect A Person? pp. 416-7
- Biased Perception & Interpretation pp. 418-9
- Rules For Living pp. 420-1
- Anxious Vicious Circle p. 422
- Depressed Vicious Circle p. 424
- Predictions and Precautions Chart p. 426
- Questioning Anxious Predictions Chart p. 427
- Using Experiments Chart p. 428
- Spotting Self-Critical Thoughts Chart p. 429
- Questioning Self-Critical Thoughts Chart pp. 430-1
- Good Points Chart p. 432
- Daily Activity Diary pp. 434-7
- Rules For Living Downward Arrow Chart p. 442
- Changing The Rules: My Summary pp. 443-5
- Experimenting With New Rules Worksheet p. 446
- Bottom Line Downward Arrow Chart p. 447
- Acting In Accordance With My New Bottom Line p. 448
- Bottom Line Worksheet pp. 449-50
- Undermining The Negative Beliefs p. 451
- Breaking The Vicious Circle p. 452
- Thoughts and Reflections p. 453
The Stress Workbook
Cooper
Downloadable Resources
- How Stress Works in Our Bodies Insights p. 19
- How Stress Works with Our Thinking Brain p. 20
- Worksheet 3.1 p. 27
- Chapter 1 Reflections pp. 35-6
- Chapter 2 Reflections pp. 65-6
- Technology and Happiness Table pp. 82-3
- Chapter 3 Reflections pp. 105-6
- Chapter 4 Reflections pp. 126-7
- What Meditation is Not pp. 128-9
- Mindfulness Within Yourself pp. 130-1
- Chapter 5 Reflections p. 161
- Psychological Factors Table p. 172
- Survival Mechanisms and My Coping Strategies pp. 173-4
- Chapter 6 Reflections pp. 188-9
- Evolutionary Factors pp. 196-7
- The Logic of Compassion p. 201
- Habit 1: Not Paying Attention pp. 203-4
- Habit 2: Hoping For What We Want p. 205
- Chapter 7 Reflections pp. 208-9
- Qualities of a Good Friend p. 214
- The Inner Critic p. 222
- Mindfulness Meditation pp. 230-1
- Three Crunch Points pp. 235-7
- Chapter 8 Reflections p. 248
- Practising Compassion p. 253
- Avoiding Harming Others p. 257
- Chapter 9 Reflections p. 281
- Tom’s Story p. 286
The Teenager’s Guide to Burnout
Fisher / Fricker
When The Naughty Step Makes Things Worse
Fisher / Fricker