Library

Track covert / mental compulsions — mental reviewing, counting, praying, reassuring self — which are often missed because they're invisible.

Identify and challenge catastrophic thoughts about pain — helplessness, magnification, and rumination.

Track key belief conviction ratings before and after each therapy session to measure progress across treatment.

A cognitive formulation of substance misuse based on Beck et al.'s (1993) model. Maps the pathway from early experiences through beliefs and automatic thoughts to substance use and its maintaining cycle.

Explore the difference between struggling against pain and accepting its presence while engaging in valued activities — a key shift in chronic pain management.

Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.

Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.

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.

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

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.

Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.

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.