Library

Systematically evaluate and build on existing coping strategies for managing distressing psychotic experiences.

Plan a gradual, time-based increase in activity from a sustainable baseline — not guided by pain, but by a pre-set schedule.

Challenge catastrophic misinterpretations of body sensations by examining evidence and generating realistic alternatives.

Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.

Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.

Identify the "hotspot" moments in a trauma memory — the moments of peak emotion — and work on updating their personal meaning.

Challenge inflated responsibility beliefs that drive OCD by examining the appraisal and generating realistic alternatives.

Examine what determines your self-worth — and how much is dominated by eating, shape, and weight compared to other life domains.

Test how attention to the body creates and amplifies sensations — demonstrating that body scanning is part of the problem, not the solution.

Identify and challenge stuck points — the unhelpful beliefs about the trauma and its aftermath that maintain PTSD symptoms.

Compare the effects of self-focused attention vs external focus during social situations to test whether self-focus makes anxiety worse.

Build a hierarchy of appearance-related situations you avoid, ranked by distress, to guide graded exposure.

Explore what matters most to you across key life domains to guide goal-setting and behavioural activation.

Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.

The core stimulus control rules for CBT-I — rebuilding the association between bed and sleep.

Weigh up the costs and benefits of specific health anxiety behaviours — checking, Googling, reassurance-seeking — to build motivation for change.

Track your substance use day by day to identify patterns, triggers, and the relationship between mood and use.

Identify and challenge positive beliefs about mania/hypomania that reduce motivation for relapse prevention — e.g. "I'm more creative when high."

Track body checking and body avoidance behaviours, their triggers, and function.

Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.

Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.

Test the belief that thinking something makes it more likely to happen (likelihood TAF) or that thinking something is morally equivalent to doing it (moral TAF).

Gather normalising evidence by surveying others about whether they experience the same body sensations and fears — challenging the belief that your experience is abnormal.