Therapies & Tools

What it is

CBT helps you notice patterns like: “I made a mistake → I’m useless → I avoid → I feel worse.” By testing kinder, more accurate thoughts and small actions, the loop eases over time.

Why it helps

Thoughts aren’t facts. When you change behaviour (e.g., try again, ask for help) you gather evidence that weakens the harsh story.

Step-by-step (1 small loop)

1. Situation: What happened? (e.g., “Forgot to reply.”)
2. Thought: What ran through your mind? (“I’m a terrible friend.”)
3. Feeling: Name 1–2 (sad, guilty; intensity 0–10).
4. Action: What did you do/avoid?
5. Alternative thought to test: “I do care — I can send a quick text now.”
6. New action: Do the tiny step. Re-rate feeling.

CBT Thought Record (A4)

What it is

Neuroplasticity: repeated actions strengthen connections; sleep consolidates learning; stress narrows options. Safety cues (breath, posture, social connection) help the brain open up again.

Why it helps

Short, frequent practice beats long, rare bursts. Pairing a tool with a daily cue makes it stick.

Step-by-step (make a micro-habit)

1. Pick a tool (e.g., 4–6 breathing, 2 minutes).
2. Attach it to a daily cue (kettle on → do the breath).
3. Keep streaks tiny and forgiving. Rest days are part of training.

What it is

We often speak to ourselves more harshly than we’d speak to anyone else. Reframing replaces rigid, absolute phrases with truthful, workable ones.

Why it helps

Kinder language reduces threat, which frees up attention and problem-solving.

Step-by-step (rewrite the line)

1. Catch a harsh line: “I should be better by now.”
2. Swap the trigger word: “should” → “could”.
3. Make it specific: “I could try one small step today.”

Reframing Cheat Sheet (A4)

What it is

Brief statements that are kind and credible (not “everything’s fine”). Good scripts are specific, values-based, and workable.

Why it helps

Repeating a steadying line during a wobble gives your brain a familiar path to follow.

Step-by-step (make your line)

1. Pick a value (e.g., care, learning, steadiness).
2. Write a line you believe: “This is hard. I can take one small step.”
3. Pair with breath or movement (hand on chest; slow exhale).

Affirmation Cards (A4 cut-outs)

What they are

• Black-and-white: “If it’s not perfect, it’s a failure.”
• Catastrophising: “If I slip, everything will collapse.”
• Mind-reading: “They must think I’m useless.”
• Shoulds: harsh rules that ignore context.

Why it helps to name them

Once named, they’re easier to challenge: “Is this the only explanation? What would I tell a friend?”

Bias Spotter (A4)

What it is

Body-based tools that bring attention back to the present and downshift the alarm system.

Why it helps

Breath and senses are direct lines to the nervous system — you don’t need to “think your way out.”

Step-by-step (two options)

1. 4–6 breath: inhale 4, exhale 6–8, ~2 minutes.
2. 5-senses: 5 see • 4 touch • 3 hear • 2 smell • 1 taste.

Breathing & Grounding Cards (A4)

Grounding techniques

• Temperature reset: cool water on wrists/neck for 30–60s.
• Object focus: hold & describe a textured item.
• Name & locate: “I am [name], in [room], it’s [day/time].”

Grounding Techniques (A4) • Grounding Cards (cut-outs)

What it is

Window: the zone where stress is manageable and thinking is flexible. Above it: fight/flight (panicky, tense). Below it: freeze/shut-down (numb, foggy).

Why it helps

Naming your state guides the right reset (downshift if high, gently upshift if low).

Step-by-step (check & reset)

1. Ask: “Too high? Too low? Or in my window?”
2. If high → long exhale, humming, cool wrists.
3. If low → sit up, look around, gentle march or stretch, brighter light.

Window of Tolerance & Reset (A4)

What it is

First-line treatment for depression in many services. BA schedules tiny, meaningful actions so life starts moving again even when motivation is low.

Why it helps

Doing small things that matter builds momentum and gives your brain fresh feedback.

Step-by-step (the daily three)

1. Body: 2–10 minutes (walk, stretch, shower).
2. Connection: text/call, smile at someone, pet time.
3. Meaning/Pleasure: water plants, cook, read one page.

Behavioural Activation Planner (A4)

What it is

Acceptance & Commitment Therapy helps you act in line with values (e.g., kindness, learning) even when tough thoughts and feelings show up.

Why it helps

When actions follow values, life feels more meaningful — discomfort becomes part of the journey, not a stop sign.

Step-by-step (If/Then)

1. Pick a value (e.g., care for self/others, growth, creativity).
2. Write one tiny step that honours it (2–10 minutes).
3. Plan for wobble: “If anxiety shows up, then I will still _____ for 2 minutes.”

Values & Action Sheet (A4)

What it is

Speaking to yourself like you would to a friend. Research shows it reduces anxiety and depression, and increases resilience.

Why it helps

Soothing touch and kind words dial down the threat system and make room for problem-solving.

Step-by-step (three components)

1. Mindfulness: “This is a moment of struggle.”
2. Common humanity: “Struggle is part of being human.”
3. Kindness: “May I be kind to myself.” (hand on chest)

Self-Compassion Cards (A4 cut-outs)

What it is

Short notes that help you process, plan, and notice what actually helped. Two styles: gratitude (what went OK) and problem-solving (next tiny step).

Why it helps

Writing slows thoughts down to the speed of a pen — easier to sort and choose.

Step-by-step (evening review)

1. What helped a little today?
2. What would future-me thank me for doing next?
3. What’s one thing I can leave for tomorrow?

Journal Prompts (A4)