Foundational cognitive and behavioural tools applicable across presentations.
A structured 6-step safety plan for crisis intervention and suicide prevention.
~20 min
Map the developmental pathway from early experiences through core beliefs and rules to the current maintenance cycle.
~30 min
Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.
~15 min
The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
~15 min
The full extended thought record with evidence for and against, balanced thought, and re-rating of emotion.
~20 min
Identify common thinking errors (cognitive distortions) present in your automatic thoughts.
~15 min
Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.
~20 min
Explore what matters most to you across key life domains to guide goal-setting and behavioural activation.
~20 min
A comprehensive plan for maintaining progress after therapy — covering warning signs, coping strategies, and an action plan for setbacks.
~20 min
Identify safety behaviours that maintain anxiety, understand their costs, and plan experiments to gradually drop them.
~15 min
Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.
~15 min
Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.
~15 min
Weigh up the short-term and long-term advantages and disadvantages of a behaviour, belief, or decision.
~10 min
Log exposure exercises with SUDS ratings, safety behaviours dropped, and key learning points.
~10 min
Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.
~20 min
Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.
~15 min
Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.
~10 min
Identify your personal early warning signs across thinking, mood, behaviour, and physical health, and create a stepped action plan for responding.
~20 min
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
~15 min
Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.
~15 min
Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.
~10 min
Prepare for and process an imagery rescripting session — recording the original image, its meaning, and the rescripted version.
~20 min