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Psychosis (CBTp)~15 min

Normalising Unusual Experiences

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

Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed

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Many experiences associated with psychosis (hearing voices, unusual beliefs, paranoia, perceptual disturbances) exist on a continuum and are surprisingly common in the general population, especially during stress, sleep deprivation, or bereavement. This worksheet helps normalise your experiences without dismissing them.

Live preview — type in any field to try it. Nothing is saved here.

My Experience

Very commonSomewhat unusualCompletely unique to me
Choose a value

Normalising Information

Revised View

Choose a value

Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.

When to use ‘Normalising Unusual Experiences’

‘Normalising Unusual Experiences’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for psychosis.

It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.

How it works

Most people work through it in around 15 minutes. It moves through three short steps:

  1. My Experience
  2. Normalising Information
  3. Revised View

Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.

The CBT approach behind it

In common with other CBT methods, ‘Normalising Unusual Experiences’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.

Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.

Evidence & sources

This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:

  • Morrison, A.P. (2001). The interpretation of intrusions in psychosis. Behavioural and Cognitive Psychotherapy, 29(3), 257-276. doi:10.1017/S1352465801003010
  • Chadwick, P. (2006). Person-Based Cognitive Therapy for Distressing Psychosis. Chichester: Wiley.

For use alongside professional support

Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.

If you need urgent help now:

  • Emergency services: 999 — if you or someone else is in immediate danger
  • Samaritans: 116 123 — free, day or night, 365 days a year
  • SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day

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