Library

The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.

The full extended thought record with evidence for and against, balanced thought, and re-rating of emotion.

Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.

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.

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.

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

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

Challenge contamination-specific appraisals by examining the realistic probability of harm, the role of disgust vs danger, and what "clean enough" means.

Identify and challenge dysfunctional beliefs about sleep that fuel insomnia-related anxiety and arousal.

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

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.

Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.