Library

A structured 6-step safety plan for crisis intervention and suicide prevention.

Identify personal early warning signs for both depression and mania/hypomania, and create a stepped action plan for each mood polarity.

Record and reflect on social situations to identify the role of self-focused attention, safety behaviours, and predictions.

Explore the triggers, thoughts, feelings, and consequences associated with substance use to understand its function in your life.

Build a graded exposure hierarchy for Exposure and Response Prevention therapy. List anxiety-provoking situations, rate them, and plan structured exposures.

Explore how the traumatic event has affected your beliefs about yourself, others, and the world.

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

Track BDD episodes — triggers, preoccupation with the perceived flaw, rituals, and mood impact.

Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.

Examine beliefs about the power of voices — challenging omniscience, omnipotence, and the need to comply.

Practise and record the use of grounding techniques when experiencing flashbacks, dissociation, or overwhelming emotions.

The core CBT-E self-monitoring tool — record what you eat, when, where, and how you felt, including any binge/purge episodes and triggers.

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

Work through a structured process to decide whether a worry is practical (take action) or hypothetical (practise letting go).

Compare your internal self-image with how you actually appear on video to challenge distorted self-perception in social anxiety.

Track activities hour by hour alongside mood to identify patterns linking what you do to how you feel.

Practise responding to yourself with the same kindness you would offer a friend — challenging the self-critical voice with compassion.

The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.

Track health anxiety episodes — the trigger, misinterpretation, anxiety level, safety behaviour used, and the actual outcome.

Weigh up the pros and cons of continuing to use substances versus making a change. A core motivational interviewing technique.

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

Track pain levels alongside activity, mood, and coping strategies to identify patterns.

Identify triggers that activate trauma memories and systematically compare the original trauma context with the present reality to reduce flashback intensity.

Record panic episodes with triggers, sensations, catastrophic thoughts, safety behaviours, and actual outcomes to identify patterns and build evidence against catastrophic predictions.