Understand
The ABC model
Explore an event, the belief you hold and its effects on thoughts, emotions, body sensations and behaviour.
Resources
Small steps.
Useful tools.
Tools to help you understand your experiences, practise new ways of responding and explore what matters to you.
Understand patterns
Understand
Thinking Styles
Notice familiar thinking patterns using this three-page visual overview. Choose one or two to explore together; these are patterns to notice, not labels for you.
Find steadiness
Understand
How your body responds to stress
A visual guide to help you recognise different responses. We naturally move between them; it can be difficult when one lingers.
Practise
Dropping Anchor
A gentle practice to notice what’s here, connect with your body and give yourself space before responding.
Practise
Control and influence
Separate what’s beyond your control, what you can influence and how you want to respond. Print it or type into the PDF.
Practise
The Worry Tree
Distinguish hypothetical “what if” worry from a practical problem, then consider what would help. Print it or type into the PDF.
Practise
Control: an illustrated guide
A visual reminder of what you can work on, including your beliefs and actions, and what lies outside your control. Includes a short explanation. Print it or keep it nearby.
Explore what matters
Reflect
Areas of your life
Choose one life area, explore the qualities that matter to you and plan a small step. Print the worksheet or type into it.
Reflect
Explore Your Values
Browse words for how you want to live. Choose a few alongside Areas of Your Life; use your own words too.
Practise change
These two worksheets support ideas and steps we’ve developed together in therapy.
Practise
Notice the Belief
Use a flexible belief we’ve developed together when the familiar belief shows up. There’s no need to feel differently straight away. Print it or type into the PDF.
Practise
Try something different
Plan a manageable experiment together, then reflect on what happened and what you learned. Print it or type into the PDF.
Looking for support?
If you’d like to explore these ideas together, you can enquire about a free 20-minute call.