Helping You to Help Yourself.
Evidence based, tried and tested, user friendly and widely recommended and used.
Why do I feel as I do?
The cards life deals you – Step by step analysis of what changes when we feel worse.
The vicious cycle – Work out how events, thoughts, feelings, physical feelings and activity affect each other.
Smiley faces Mood scale – Review the impact of activities as well as keep an eye on their progress.
Improving Mood (Behavioural Activation)
My Happy list – What activities improve mood (pleasure, achievement, closeness).
My Activity Planner – Build helpful activities across the day and week.
10 things you can do to feel happier straight away – Some more ideas of activities that can help.
The Things we do That Mess us Up (Unhelpful Behaviours)
The things you do that mess you up Traffic light sheet – Move away from red (danger) activities towards amber and green (helpful) activities.
The things you do that mess you up checklist
The things you do that help checklist
1 2 3 Breathe (anger and irritability) – What pushes buttons and gets us annoyed. List ways of responding more helpfully.
Easy 4 Step Plan (Problem solving) – Tackle external problems using a step by step approach.
Changing Unhelpful and Upsetting Thinking
My Bad Thoughts – Pick a time when you feel bad- then ask “what’s going through my mind?”
Bad thought spotter – Label the type of bad thought- and spot thinking habits that recur.
Amazing Bad Thought Busting Programme (ABTBP) – Relate differently to upsetting thinking.
Facing Fears / Anxiety
Face It Planning Sheet – Facing avoided activities in a planned step by step way.
Tension Control Training
Tension Control Training (TCT) Information sheet – Teaches key skills to enhance relaxation (mental and physical).