Complete this activity log to plan regular activities and tasks that are consistent with your personal goals and values. Use this chart to plan helpful, rewarding and enjoyable activities for each day of the week. Use this exercise to identify the precursors, triggers, links in the behaviour chain and problematic consequences or longer-term affects. Use this diary to make a note of what you were doing and how you were feeling at different times during the week.
This chart can be used to monitor mood changes throughout the day and week. This exercise will help you to work through and identify a healthy alternative response to emotionally distressing situations that typically lead to unhelpful reactions. This exercise helps to identify and alter health anxiety patterns of behaviour incorporating acceptance, values and committed action.
Use this template to identify and rank anxiety provoking situations in preparation for exposure exercises and behavioural experiments. Use this worksheet to identify and plan out mini-experiments to alter your assumptions or beliefs about challenging or anxiety provoking situations. These activities are designed to bring on and help normalise typical body sensations. Notice any thoughts, feelings or sensations that are similar to your experience of anxiety or your focus on health worries.
Our mood is significantly influenced by how we behave, what we achieve and how we engage in different activities. Use this worksheet to identify changes in OCD routines that help to improve the situation, reduce inconvenience and manage anxiety. Develop an exposures hierarchy for contamination fears. Use this worksheet to identify and practice exposure response prevention activities.
To be used for contamination fears and hand-washing in OCD. Use this worksheet to identify intrusive and obsessional patterns of thinking typically associated with OCD spectrum disorders and generalised anxiety. This exercise helps to identify and alter OCD patterns of behaviour incorporating acceptance, values and committed action. Use this self-assessment to help identify important factors that may be affecting the quality of your sleep. Complete this diary each day.
Use the shaded area just before going to bed and the non-shaded area in the morning. Use this worksheet to identify exposure activities that you will commit to in the service of your values and personal goals.
Use this template to practice opening up to and normalising uncomfortable thoughts and feelings so that you can move towards your purpose, values and goals. This exercise is a variation on the ACT choice point model and highlights the relationship between triggers, symptoms, avoidance patterns and committed action.
The model can be used trans diagnostically across a wide range of psychological problems, however it is particularly useful in demonstrating the key factors in the maintenance of OCD. This model illustrates the relationship between intrusions, acceptance strategies and values based action. It provides the antidote to the Cognitive Fusion model.
Use this simple exercise to practice defusion from negative or unhelpful thoughts and emotions. This model provides an outline of the six core processes in Acceptance and Commitment Therapy. The model can be used to guide the therapeutic process and organise treatment interventions. This exercise was created by Dr. Joe Oliver to show how we can notice, acknowledge and let go of negative thoughts and self-critical ideas that cause distress and limit our potential.
Our emotions can be altered by changing our thoughts, by learning to tolerate the discomfort and finally by making enough space to normalise whatever comes up. Use this worksheet to identify your personal values, the action you will take to move towards your values and the uncomfortable thoughts and feelings you are prepared to experience in the service of your values.
The purpose of this exercise is to identify, plan and complete daily activities or routines that promote a healthy balance between the Threat, Drive and Soothe systems. Use this form to identify and alter self-critical thoughts that lead to negative or distressing emotions. Use this form to identify and alter critical thoughts about other people that lead to negative or distressing emotions. Some quick and simple Mindfulness exercises to improve present moment awareness.
Hearing your Thoughts Exercise. Leaves on a Stream - 13 Minute Meditation. The Art of Breathing - Danny Penman. This section includes information about therapy and CBT templates designed to support good practice in Cognitive Behavioural Therapy.
Use this personal journal to record your thoughts and reflections over a year of personal change. Use this form to assess and provide feedback on the effectiveness of therapy. Use this simple log to capture the key points relevant to recovery from a distressing or traumatic event. A ten-point checklist for identifying the right therapist.
A list of recommended books for anxiety and mood problems. This section is primarily relevant to practicing clinicians and CBT trainees. It includes a wide range of generic and condition specific models and formulations.
These models and maintenance cycles are used to support the conceptualisation and planning process in Cognitive Behavioural Therapy. The following CBT formulations and models are made freely available with the kind permission of the authors. Client Feedback. Other Therapies. Acceptance and Commitment Therapy. Clinical Supervision. Cognitive Behavioural Therapy. Dialectical Behaviour Therapy. Employee Assistance. Occupational Psychotherapy. Professional Coaching. Psychometric Assessment.
Book An Appointment. Therapist Search. Free Cognitive Behavioural Therapy Resources and Downloads The following CBT resources, tools and worksheets can be downloaded and used free of charge by clinicians and members of the public. Cognitive Behavioural Therapy Process Resources This section includes CBT tools and worksheets to support the assessment, planning, delivery and evaluation of Cognitive Behavioural Therapy interventions.
Read more. In some cases, CBT represents a proven, and sometimes superior, alternative to medication. In other cases, CBT is a beneficial addition to medication, hastening improvement and helping to maintain improvements over time. Meaning of cognitive behaviour therapy CBT : Cognitive therapy 'Cognitive Processes' are thoughts which include ideas, mental images, beliefs and attitudes.
Cognitive therapy is based on the principle that certain ways of thinking can trigger, or 'fuel', certain health problems, for example, anxiety, depression, phobias, etc, but there are others including physical problems. Behaviour therapy This aims to change any behaviour that is harmful or not helpful. Various techniques are used. For example, a common unhelpful behaviour is to avoid situations that can make one anxious. In some people with phobias, the avoidance can become extreme and affect day to day life.
In this situation a type of behaviour therapy called 'Exposure Therapy' may be used. This is where the patient is gradually exposed to more and more feared situations. The therapist teaches how to control anxiety and to cope with the feared situations, for example, by using deep breathing and other techniques. They are often combined because how people behave often reflects how they think about certain things or situations. The emphasis on cognitive or behaviour aspects of therapy can vary, depending on the condition being treated.
For example, there is often more emphasis on behaviour therapy when treating obsessive compulsive disorder where repetitive compulsive actions are a main problem. On the other hand, the emphasis may be more on cognitive therapy when treating depression. It is used as a treatment for various mental health and physical problems. As a rule, the more specific the problem, the more likely CBT may help. This is because it is a practical therapy which focuses on particular problems and aims to overcome them.
CBT is sometimes used alone, and sometimes used in addition to medication, depending on the type and severity of the condition being treated. CBT has been shown to help people with various conditions. You need to be committed and persistent in tackling and improving your health problem with the help of the therapist.
It can be hard work. The 'homework' may be difficult and challenging. However, many people have greatly benefited from a course of CBT. History: He had his first occurrence when he was in his eighth standard. It was a local festival time and he had the chance to exhibit his singing talent on stage. He was so happy the entire day before the function. This had triggered his sleep-walk. Therapy: The student was encouraged to recollect the incidences that led to his somnambulistic activity.
There was a clear pattern that all incidences were either preceded or succeeded by a major event such as School Day or College Day celebrations, Cultural Competitions, Examinations and so on.
The student was cognized of this pattern and encouraged to use relaxation techniques to keep himself under control and avoid anxiety. Result: In a period of six months the student had a decrease in frequency of somnambulistic episodes and when he returned as an alumnus after three years he informed that he did not have the problem at all. It took him sometimes even a minute to start speaking. History: The student did not have any physical handicap.
The student recollected that he had contracted the problem when he was in his fourth standard. He had initially problem answering the questions his father asked. Then it encroached into his school life. He was taught simple breathing exercises and ways to control tension.
Result: Over a period of one year the stammering had reduced considerably, and when he completed his graduation he went on to take up a marketing career in the mobile phone industry. Discussion: Cognitive behavioural therapy has been found to be effective in the treatment of insomnia.
Persisting improvements in sleep quality, sleep latency, and increased total sleep, as well as improvements in sleep efficiency and significant improvements in vitality and physical and mental health at 3-, 6- and month follow-ups were found in those receiving cognitive behavioural therapy with hypnotics compared with those patients receiving hypnotics alone. Authors of the study suggested that CBT is potentially a flexible, practical, and cost-effective treatment for the treatment of insomnia and that CBT administered coincident to hypnotic treatment leads to a reduction of benzodiazepine drug intake in a significant number of patients Morgan et al, CBT has also been used with children and adolescents to treat a variety of conditions with good success.
It is often used to treat depression, anxiety disorders, and symptoms related to trauma and posttraumatic stress disorder Briere, ; Kendall, ; Reinecke et al CBT has been shown to be effective in the treatment of generalized anxiety disorder, and possibly more effective than pharmacological treatments in the long term Gould et al, Thus CBT can be an effective tool to improved and sustained mental health benefits.
Reference: 1. The token economy. Beck, Aaron T. Cognitive Therapy and the Emotional Disorders. International Universities Press Inc.
McCabe,Martin M. Wright, M. Brown, Ph. Thase, M.
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