cbt workbook hertfordshire

Cognitive Behavioural Therapy (CBT) Skills Workbook (Hertfordshire Partnership NHS Foundation Trust)

This is a CBT self-help workbook aimed for adults to help with low mood, anxiety and stress.

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Cognitive Behavioural Therapy (CBT) Skills Workbook

CBT Skills Training BookWellbeing ServicesCognitive Behavioural Therapy (CBT) Skills WorkbookLearn more about depression, low mood, anxiety, worry, stress or panic and how CBT can help youHertfordshire Wellbeing ServicesThe organisations within this pack are not currently recommended by this service and are for information only. This booklet is copyrighted by Hertfordshire Partnership University NHS Foundation Trust ThoughtsBehaviourPhysical Symptoms2 Hertfordshire Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesSometimes it is common to experience thoughts of very low mood or suicide. If you feel that you mood has deteriorated, and you are unable to manage how you are feeling, please contact the Mental Health Helpline on (01438) 843322, see your GP for an urgent appointment, call 111 or attend your nearest A&E. You can also call the Samaritans on 116 be reassured by contacting the above services you will be able to talk through how you feel and what your options for support website: Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesContentsIntroductionUnderstandin g depression, low mood, anxiety, panic or worry.

CBT Skills Training Book Wellbeing Services Cognitive Behavioural Therapy (CBT) Skills Workbook Learn more about depression, low mood, anxiety, worry, stress or panic

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1 CBT Skills Training BookWellbeing ServicesCognitive Behavioural Therapy (CBT) Skills WorkbookLearn more about depression, low mood, anxiety, worry, stress or panic and how CBT can help youHertfordshire Wellbeing ServicesThe organisations within this pack are not currently recommended by this service and are for information only. This booklet is copyrighted by Hertfordshire Partnership University NHS Foundation Trust ThoughtsBehaviourPhysical Symptoms2 Hertfordshire Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesSometimes it is common to experience thoughts of very low mood or suicide. If you feel that you mood has deteriorated, and you are unable to manage how you are feeling, please contact the Mental Health Helpline on (01438) 843322, see your GP for an urgent appointment, call 111 or attend your nearest A&E. You can also call the Samaritans on 116 be reassured by contacting the above services you will be able to talk through how you feel and what your options for support website: Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesContentsIntroductionUnderstandin g depression, low mood, anxiety, panic or worry.

2 ABC ModelSetting goals SMART goalsLifestyle changes Increasing activity levels Behavioural activationFacing your fears overcoming anxiety and panic Containing worryProblem solvingThought challenging Cognitive restructuring Wellbeing blueprintNext StepsFurther Reading- 5- 6- 15- 19- 25- 30- 37- 44- 49- 53- 61- 65- 66 Tool 1 Tool 2 Tool 3 Tool 4 Tool 5 Tool 6 Tool 7 Tool 8 Tool 9 Tool 10 4 Hertfordshire Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing Services5 Hertfordshire Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesIntroductionThe Wellbeing Service offers support for people who are experiencing difficulties with depression, low mood, anxiety, worry, stress or panic. This Workbook has been designed to be used whilst attending one of our Cognitive Behavioural Therapy (CBT) Skills workshops or with support from your Psychological Wellbeing Practitioner (PWP).

3 Low mood, anxiety, worry, stress and panic can affect many people at different times in their lives. It may be a one-off occurrence or may reoccur on several occasions. It can be a very frightening, unbearable and lonely experience. It can feel as if it will never get any better. It may have taken some time to realise that you are struggling with your mood. The aim of this Workbook is to introduce you to a number of tools that will help you build up your own toolkit to help manage your current symptoms of depression or anxiety and maintain progress towards long-term recovery. The tools covered in this Workbook are based on the principles of evidence based Cognitive Behavioural looks at how your thoughts, physical feelings, emotions and behaviours are all interlinked and have an impact on each other. CBT uses practical strategies to help you make changes which are more positive and realistic.

4 It is very important for you to put these strategies into practice as the more you put in, the more you get out of CBT. You will notice as you read through the Workbook that there are a number of exercises for you to complete. Try and work through these activities spending more time on those that seem more useful to you and your current problems. Speak with your PWP if you experience any difficulties with the Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesTool 1: Understanding DepressionWhat is depression or low mood?Depression is a distressing experience. Physical symptoms of low mood can affect the way that we think, what we do and how we feel. This can then spiral into a vicious cycle, making it harder to cope, to do the things that we used to do, our thinking continues to be negative or unhelpful. This then reinforces how low we feel physically and thoughts can be very negative when we re depressed.

5 We can be unkind and critical of ourselves. We might overgeneralise or catastrophize, we might jump to conclusions, we might think that we know what other people are thinking (mind reading). We can find it very difficult to see anything positive in our situation, only the bad. We might even think that our feelings are indeed facts. We can feel quite hopeless about the has shown that the main causes for low mood can be linked to genetics, biology, early difficult experiences in life, ongoing stress or life events. Different factors contribute to people s depression but the symptoms are very common to all. It is thought that a combination of low serotonin (a chemical within the brain), inactivity and unhelpful thoughts all lead to depression. Some say it is the body s way of saying we need to do something about tend to default to negative thinking when we are depressed.

6 We may think that other people do not like us. We may withdraw from work or social activities. In the short term is easier to cope with not seeing people or going out. On top of that we may have difficulties sleeping, or eating well. We may feel guilty if we are irritable or grumpy towards our friends and family or if we overeat. Thoughts such as what s the point may make it difficult to motivate ourselves to get up and dressed. When experiencing depression we can also have thoughts about harming ourselves or others. We can think that life is not worth living, wishing that we did not wake up or may have fleeting thoughts about harming or killing ourselves. These kinds of thoughts are a quite common symptom of depression and it can be frightening. If these thoughts become unmanageable and you feel suicidal please see your GP urgently, call 111, call the Mental Health helpline on 01438 843322, or attend your nearest A&E.

7 Contacting these services will enable you to receive the more immediate support needed to help you overcome GP may have prescribed you antidepressants to help you feel better by reducing some of the symptoms of depression. Talk to your GP or PWP if you have any questions about how to manage your medication. By using the CBT techniques within this booklet we hope to help you make those life changes to enable Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesWhat is low mood?ActivityTake a look at the lists below for some symptoms of low mood. ThoughtsEmotions "I m a failure" Depressed "People think I m stupid" Sad "Nobody likes me" Lethargic "There s no point, I won t enjoy it" Irritable "I might as well not be here" SuicidalPhysical symptomsBehaviours Difficulties sleeping Social withdrawal Poor appetite or over eating Increased smoking or drinking Tearful Decrease in activities Loss of sex drive Sleeping during the dayHow does low mood affect you?

8 8 Hertfordshire Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesTool 1: Understanding Anxiety What is anxiety?Anxiety is a range of normal though unpleasant emotions. We can feel worried, nervous, uneasy, or we can feel extreme fear, panic or terror. Appropriate levels of anxiety are actually a helpful survival mechanism. Anxiety is designed to alert us to a situation that we need to respond to, if we do not respond there are usually negative consequences, we could be in danger or under threat. These situations might include feeling anxious about an exam or presentation at work, for which we can respond to by preparing and practicing for. Anxiety also can be more sudden and acute in some circumstances such as when we are about to cross the road and we hear the beeping of a car before we step out. Our response is to jump out of the way to examples highlight how anxiety provides the driving force behind motivation and keeps us safe from harmful situations.

9 In this way anxiety is similar to physical pain. Pain keeps us safe from harm by telling us to remove our hand from a hot flame. Anxiety keeps us safe by ensuring we appropriately respond to dangerous, difficult or threatening situations. If we did not experience physical pain or anxiety how safe would we be?The fight or flight responseThe biological process that underpins anxiety is called the fight or flight response . This response comes from the time our prehistoric ancestors when we relied heavily on our ability to fight or run away to survive (when confronted with a dangerous animal for example). In today s world we rely on anxiety less for these reasons, there aren t many sabre tooth tigers wandering around Hemel Hempstead or St Albans, but the response still fight or flight response is triggered when we perceive danger and the body prepares by releasing a chemical called adrenaline.

10 See the table below for how adrenaline affects Partnership University NHS Foundation TrustCBT Skills Training BookWellbeing ServicesPhysical symptoms of anxietyReasons why we experience this Dizziness, breathlessness, tightness in chestBreathing gets quicker, so more oxygen can reach musclesHeart pounding, palpitations,Heart beats faster, blood pressure up to pump blood to the musclesVisual disturbanceVision sharpens Muscle tension, wobbly legs, shakyMuscles ready for actionSweating more To maintain effective body temperature, Tingling or numbness, pins and needlesCalcium dischargedFeeling sick, dry mouth, butterflies in stomach, feelings of chokingBlood is diverted to major muscles so digestive and saliva production is to concentrate, As mind focuses on threat alert to danger, filters out other non-threat factorsFeeling like you need to go to the toilet Sphincter muscles tighten close the opening of our bladder and bowelsWhat is anxiety?

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Top 10 CBT Worksheets Websites

The best cognitive behavioural therapy resources, activities and assignments all in one place.

Hi, it’s Rosie here, Uncommon Knowledge’s content manager. I’ve been hearing a lot from practitioners who use Cognitive Behavioural Therapy (CBT) and are on the lookout for new resources, especially CBT worksheets.

While we don’t use worksheets in the Uncommon Knowledge approach, I’m always looking for ways to help our practitioners out.

So to flesh out our resources, I’ve had this list put together, which features ten of the best websites featuring CBT worksheets.

Where to find CBT worksheets

CBT is one of the most widely used therapeutic treatment approaches in mental health today. Because it is an action-oriented approach, homework is a key aspect of the change process. And CBT tools such as worksheets, activity assignments, bibliotherapy and guided imagery can all be useful homework assignments.

But finding those clinically-sound, cost-effective and easy-to-access resources can be the therapist’s challenge. There’s not always time to sift through books or surf the ‘net looking for those CBT worksheets or teaching tools that are “just right”. Aside from staying on schedule, you want to spend time with your clients, helping them achieve their goals.

So here’s a list of ten of the best CBT resource sites for you to use as a reference point for your practice:

1. Therapist Aid

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The site contains a huge selection of CBT worksheets as well as videos, guides and other resources. ‘The ABC model of CBT’ is a particularly good video to help clients understand the relationship between their thoughts, feelings and behaviours.

2. Psychology Tools

Psychology Tools is another one of those really great sites that has been created by practitioners for practitioners. It was designed as a way to share materials among therapists. The site offers a number of CBT-specific articles, assessments and tools for clinical use. There is also a self-help section.

One of the strengths of this site is that it offers resources for several other therapies including ACT, DBT and EMDR. Therapists can also submit their own worksheets or other resources for consideration of inclusion on the website.

3. Excel At Life

Guided imagery and mindfulness meditation are often used as part of a CBT approach to treatment. This site offers a range of free audio downloads for a variety of needs. These downloads can be used in the office or as part of a homework assignment.

This site offers several CBT resources for the practitioner as well as the client seeking self-directed support including informative articles and forms such as a mood diary and various questionnaires. This site is exceptionally user-friendly.

4. Living CBT

This site offers a number of worksheets and tools including diary forms, action plans and a number of helpful self-statements that are great for sharing with clients. The tools are mostly in PDF and are easy to download. The site also offers several self-help books for purchase.

Aside from the self-help section, this site also has a Free CBT Therapist Resources section. The tools available here are similar to those found in the general section but some are more appropriate for use in the clinical setting.

5. Veronica Walsh’s CBT Blog

This site is a great little gem chock full of CBT resources and downloads. Worksheets cover everything from a CBT journaling guide to incorporating mindfulness to using CBT with cyberbullying. Spend a little time on this site and you’ll find all kinds of useful tools that you and your client can work with. The owner of this site has put a lot of work into making a plethora of resources available to the user.

6. Specialty Behavioral Health

This site offers a variety of worksheets for the practitioner as well as worksheets specifically for CBT. They are well-designed and easily adapted to a variety of clients. Two worksheets to check out are the ‘Ways to Challenge Your Thoughts’ and the ‘Procrastination Profiles’, as well as accompanying ‘Task Master Worksheet (for Procrastination)’. These are nicely done and would be particularly useful with the client struggling to understand thought patterns and challenging negative thinking.

7. GetSelfHelp

This website provides a number of CBT self-help and therapy resources, including downloadable worksheets, information sheets and CBT formulations.

One of the standouts of this site is the 40-page CBT-based self-help course. It’s free and chock full of information and tools to help your clients understand and implement changes. You can find the course here.

8. Hertfordshire Partnership University NHS Foundation Trust

This is a 52-page fully downloadable CBT workbook from the Hertfordshire Partnership University NHS Foundation Trust. It is full of client-friendly descriptions, activities and tools for setting and achieving goals. This workbook is the kind of tool that can be used by the therapist with a client or as a self-help tool for self-motivated clients.

9. Martin CBT

This site is often mentioned when the question of CBT resources comes up. While not as extensive an offering as some sites, the forms and tools found here are well-produced, immediately usable and user-friendly.

One of the highlights is the ‘Cycle of Maladaptive Behavior’ sheet. Clients don’t always understand the cycle and how their behaviours manifest. This worksheet does a good job of describing the cycle and how it unfolds. The site also offers an excellent handout with examples and descriptions of cognitive distortions. Definitely worth a visit!

10. EPISCenter

A list of CBT worksheets would not be complete without including a few child specific resources. CBT has been shown to be effective with children, especially in trauma work.

This workbook is an excellent resource for CBT and trauma work with children. There are relatively few tools specifically designed for children. This workbook is particularly well-constructed and child-friendly.

So there you have it. Ten of the best sites out there for CBT resources and tools. Are there more out there? You bet! There are lots of great resources out there for every level of need and every type of problem. But these sites represent some of the best of what’s out there and will get you started in working with your clients using CBT worksheets. You’ll have more time with your clients and your clients will benefit from having some of the best tools out there.

Update: This post was so popular with readers we added another! Read 10 More Top CBT Worksheets Websites here .

Cognitive Behavioural Therapy is an important part of the treatment jigsaw and Mark Tyrrell would want me to mention the following articles we already have available, in the spirit of setting it in a wider context:

Would you like to enhance your reframing skills?

Click here to read how my online course ‘Conversational Reframing’ shows you how to craft cunning reframes and slip them past your clients’ conscious criticisms.

About Mark Tyrrell

Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses .

You can get my book FREE when you subscribe to my therapy techniques newsletter. Click here to subscribe free now.

You can also get my articles on YouTube , find me on Instagram , Amazon , Twitter , and Facebook .

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Useful stuff

We understand mental health and wellbeing and we are here for you if you are finding things difficult.

If you are struggling with your feelings, we have lots of practical tips and tools that we can share with you to help you explore and understand your feelings. We will help you to find the tips and tools that will work best for you.

The section below includes a library of resources (information, self help tools and goal setting worksheets).

Please use the search function, or the drop down category box to search for topics such as emotions, bullying, relationships etc.

Content for children

DIY CBT: Cognitive Behavioral Therapy Worksheets

This article is a resource for you to review some Cognitive Behavioral Therapy worksheets.

Please enable JavaScript

In this article we have a variety of CBT worksheets and you can even try some exercises out for yourself!

I’d also like to thank Positivity Psychology for making available their CBT worksheets.

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Let’s first talk about doing CBT on your own.

Anyone can write down a ‘thought record’.

DIY CBT is possible because the very act of writing and keeping a thought record helps you to deal with these types of thoughts and feelings!

Indeed, what I love most about CBT is how easy it is for you to try CBT on your own. It’s a great self-help method!

However, Doing CBT By Yourself Can Be Inadequate, Too.

For CBT to have long-lasting effects, you need to explore thoughts, feelings and beliefs.

But we are almost blind when it comes to spotting our own core beliefs or faulty cognitive thoughts.

What Are Some Cognitive Behavioral Therapy Worksheets?

Abc worksheet.

Your thoughts impact your body and then your body impacts how you behave. How you behave in turn impacts your thoughts.

This first Cognitive Behavioral Therapy worksheet involves becoming aware of a difficult situation or habitual behavior.

Thought Record CBT Worksheets

You can think of this Thought Record worksheet as a tool to further explore your thoughts. It can help you understand what’s going on with your thoughts in specific situations!

But now that you/ve written this down and can literally ‘see’ this cognitive thought, what’s an alternative thought?

The new alternative thought will lead to less negative anxiety feelings and give you more resources to cope!

Get Unstuck From Coping Worksheet

Then you identify an unhelpful thought in your thought diary, for example:

If you feel stuck or resistant to new coping strategies, check out this worksheet :

Oftentimes humans we don’t think about the cons of our actions. So going through this CBT worksheet can help you see your actions in a new light.

Fact Check Your Beliefs Worksheet!

Of course, sometimes analyzing your thoughts doesn’t help you either.

But again, remember this type of fact checking only works if you are keeping a thought record.

Restructuring : Cognitive Behavioral Therapy Worksheet

Of course, beliefs are difficult to work with. We humans get so stuck on our beliefs!

Once participants were in the MRI machine, Dr. Kaplan started challenging their beliefs.

What Are The 4 Steps Of Cognitive Restructuring?

More exploration is needed because sometimes listing facts can be short-sighted and miss other useful perspectives.

Therapy CBT Worksheet Conclusion

I hope you try some of these worksheets out for yourself!

Let me know in the comment section below how it goes! What worksheet (or worksheets) is your favorite?

Wellbeing Resources

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Tel 0161 820 1974

email [email protected]

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COMMENTS

Cognitive Behavioural Therapy (CBT) Skills Workbook
Skills Workbook. Learn more about depression, low mood, anxiety, worry, stress or panic and how CBT can help you. Hertfordshire Wellbeing Services.
Cognitive Behavioural Therapy Skills Training Workbook
How does low mood affect you? Page 7. 7. Hertfordshire Partnership University NHS Foundation Trust. CBT Workbook. IAPT.
Cognitive Behavioural Therapy (CBT) Skills Workbook
This is a CBT self-help workbook aimed for adults to help with low mood, anxiety and stress. Source (Hertfordshire Partnership NHS
Cognitive Behavioural Therapy (CBT) Skills Workbook
Skills Workbook Learn more about depression, low mood, anxiety, worry, stress or panic and how CBT can help you Hertfordshire Wellbeing Services The
Cognitive Behavioural Therapy Skills Training Workbook
CBT Workbook 3 IAPT Hertfordshire Partnership University NHS Foundation Trust What is Anxiety and Depression? What is Anxiety? Anxiety is an emotion which
Cognitive Behavioural Therapy Workbook
Rob Willson, BSc, MSc, Dip SBHS, has worked for the Priory Hospital North London for a number of years as a CBT therapist. Rob also teaches and supervises
Top 10 CBT Worksheets Websites
The best CBT worksheets, activities and assignments all in one ... This is a 52-page fully downloadable CBT workbook from the Hertfordshire
Useful stuff
Resources ; Achievements and Future Ambitions, Goal Setting, Wellbeing ; Anger Mask Resource, Anger ; CBT Thinking Errors, Anxiety ; CBT Worksheet, Anxiety.
DIY CBT: Cognitive Behavioral Therapy Worksheets
I want to give particular credit to Hertfordshire Partnership University. They have a great CBT workbook for the public! I'd also like to thank Positivity
Wellbeing Resources
https://breathe-edu.co.uk/resource/cognitive-behavioural-therapy-cbt-skills-workbook-hertfordshire-partnership-nhs-foundation-trust/; Anxiety workbook for