Tag: self-help

The self-rating prompts asking how distressing and how much of a problem the anxiety feels give readers a simple way to take stock before working through the module. What-Me-Worry—01—Overview-of-Generalised-Anxiety introduces…

Helps people put persistent worry, tension and overthinking into context by outlining what generalised anxiety can look like day to day. It is suited to adults experiencing excessive worry, students…

Support for recognising low self-esteem and its effects is set out in a clear, reflective format for people who want to understand negative self-beliefs, self-worth and confidence difficulties. The module…

The “How am I a perfectionist?” section gives clear examples of perfectionistic behaviours, including procrastination, reassurance seeking, checking, excessive organising, slowness, avoidance and not knowing when to stop. This free…

A practical guide for teens to develop essential habits enhancing well-being, confidence, and resilience.

A free, printable CBT resource to help individuals recognise and challenge extreme thought patterns.

Gives clients a simple way to step back from negative or distressing thoughts by writing them down and seeing them as mental events rather than facts. In a CBT or…

Use it in a therapy session, support meeting or at home to plan a small enjoyable activity or manageable task, then rate depression, pleasure and achievement before and after. The…

A clear one-page handout can help people see how low mood, reduced activity and guilt keep feeding depression, then identify small actions that may interrupt the pattern. This Vicious Cycle…

Support for stepping back from an intense anxious or self-critical thought is provided through a simple CBT-style writing exercise. The sheet helps people name the hot thought and then gather…

Breaking Free from Exaggerated Thinking is a structured and engaging resource designed to help individuals recognise and challenge exaggerated, unrealistic thoughts that contribute to stress, anxiety, and self-doubt. By learning…

In CBT sessions, anxiety groups or at home between appointments, this printable module can help adults who get caught in excessive worry practise responding differently to uncertainty. It focuses on…

When someone is trying to manage anxiety symptoms but finds exercise hard to start or keep up, this printable anxiety and exercise information sheet gives a simple way into the…

In therapy sessions or at home during a low mood spell, this printable behavioural activation information sheet can help make the first step feel smaller and more realistic. It explains…

A completed sleep action plan can help someone turn sleep advice into clear steps they can try tonight and over the next week. The example covers bedtime routine, caffeine, naps,…

Print it for a wellbeing plan, use it in a support session, or keep it nearby as a reminder of small coping steps during periods of depression or low mood….

Helping people spot and break the low activity cycle that can keep depression going, this printable depression information sheet explains how withdrawal, fatigue, neglected responsibilities and guilt can feed into…

Adults experiencing depression, low mood or persistent sadness may find this printable PDF useful for understanding common symptoms, patterns and possible causes. It is also suitable for therapists, counsellors and…

Adults and older teens who experience social anxiety, social phobia or fear of judgement may find this CBT-based module useful for working through anxious predictions before, during and after social…

CBT practitioners, counsellors, mental health workers and clients may find this anxiety handout useful when noticing patterns behind worry, low mood, stress or self-criticism. It gives a clear one-page overview…

The Exposure Homework Sheet is a practical tool designed to help individuals gradually confront and habituate to their feared situations through systematic exposure activities. The sheet is an essential resource…

The Shyness and Social Anxiety Workbook: Proven, Step-by-Step Techniques for Overcoming Your Fear is an essential resource for individuals struggling with social anxiety and shyness. Written by renowned experts Martin…

The weekly activity schedule and ideas list exercise give people a practical way to slow down, protect sleep, and keep track of rising activity levels when early signs of hypomania…

Adults working through perfectionism, and therapists supporting clients with unrelenting high standards, may find this CBT self-help module useful for exploring where perfectionistic rules come from and how they shape…

The reflection table at the end asks people to briefly describe a situation, record the thoughts that went through their mind, and name the feelings that followed. It gives a…

Print or share the sheet when building an early warning plan for bipolar disorder, especially where reduced sleep and rising activity are early signs of hypomania or mania. It gives…

In a therapy session, GP appointment or at home after several restless nights, this printable sleep hygiene handout gives clear tips for building healthier bedtime routines. It is likely to…

Track mood changes, symptoms and early warning signs in a structured way with a printable bipolar relapse prevention PDF designed for spotting patterns before they become harder to manage. This…

The “Managing Hypothetical Worries Worry Time Activity” is a structured approach to help manage anxieties about future events that cannot be currently influenced or predicted. It involves four key steps:…

Mapping what happened before a depressive, hypomanic or manic episode can be difficult without a simple structure. A printable bipolar stress vulnerability worksheet gives adults, clients and mental health practitioners…