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
Practise
The ABC model: your worksheet
Explore your own situation, beliefs and responses, then reflect on what happens next. Complete online, or print the blank worksheet.
Understand
Thinking Styles
Notice familiar unhelpful thinking patterns with eight short questions, or explore the illustrated two-page guide. Choose one pattern to explore together.
Practise change
These two worksheets support ideas and steps we’ve developed together in therapy.
Practise
Notice the Belief
Explore a familiar belief and another perspective we’ve discussed together, then notice how you feel and respond. Complete online, or print the blank worksheet.
Practise
Try & Discover
Plan a manageable experiment together, then reflect on what happened and what you learned. Complete online, or print the blank worksheet.
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
Acknowledge what’s here, connect with your body and engage with what’s around you.
Practise
Control and influence
Separate what’s beyond your control, what you can influence and how you want to respond. Complete online, or print the blank worksheet.
Practise
The Worry Tree
Distinguish hypothetical “what if” worry from a practical problem, then consider what would help. Print it to complete by hand.
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 online
Your values notebook
Discover what matters, one life area at a time. Keep your values together, reflect and download your choices.
Reflect
Areas of your life
Choose one life area, explore the qualities that matter to you and plan a small step. Print the worksheet to complete by hand.
Reflect
Explore Your Values
A printable word list to help you name how you want to live. Choose a few, or add your own words.
Looking for support?
If you’d like to explore these ideas together, you can enquire about a free 20-minute call.