Scroll down for PDF extracts from the CBTandFeelingGood.com workshops / workbooks – for you to use as a self-help resource.
Note to therapists: © Veronica Walsh, no re-print or distribution without permission – but ask me if you’d like to use them with your clients, I bet I’ll say yes! (scroll down to make a request through a reply/comment here on this post, or email me at veronica@CBTandFeelingGood.com).
Knowing and understanding the theory of CBT is very important. But on it’s own its not enough to make really effective and lasting changes. For CBT to truly work you need to APPLY APPLY APPLY. And APPLY again. You don’t learn to ride a bike by reading a book about it.
Important: turning your new learning into new thinking and behavior takes discipline – it requires you to build awareness of the way you think and feel and behave, and to develop the skills to examine and (literally) change the thinking when it’s distorted and irrational (thought stopping and replacing distorted self talk with realistic ‘it is more true to say..’ self talk). It requires that you examine and change your behaviours when they show a pattern of being self limiting, or self defeating, or self sabotaging.
This page of downloads and exercises is concise and accessible, and sorted into an order that will be most useful to you on your personal development. They will help you to :
- JOURNAL your ABCD tables of:
A, situations – B, thoughts & beliefs – C, feelings & behaviours – and D, dispute the thoughts and beliefs
You will find you use the same style of distorted thinking across many situations, so if the journalling is done right once for this style, it’s done right forever – and the same findings can be applied as an ‘in the moment mental task’ over and over again to different situations, (without the need to journal every problem in your life forever – do it once properly for each situational anxiety, and it’s done). If you put the initial work in, it will pay dividends forever.
We cannot truly examine our thinking and beliefs without writing them down, the distortions are in your face and obviously identified when you see them in black and white, but appear rational and plausible when left whizzing around in a mixed up jumble in your head.
- Work through the various tried and tested exercises like the ‘ABC’ and ‘silencing the inner critic‘ to find what works for you.
- Thereafter develop and hone the skills of ‘thought stopping’, changing your self talk and emotional reasoning by reminding yourself of your findings and conclusions and disputes. This will eventually be done by keywords that prompt association – mental tasks in a flash.
- All of this will help you develop new healthy alternative automatic thinking, and new healthy alternative behaviours. Helping you to become more calm and tranquil, with a more moderate temperament.If you make this approach your philosophy for living, evidence says that it is something you will begin to do automatically after the short to medium term – you can literally rewire your brain to make rational thinking and good coping skills your natural state.Good luck and enjoy….
SELF HELP DOWNLOADS:
- An introduction to Cognitive Behavioural therapy theory: CBTAFG_Intro
- Identifying and linking Thoughts and Behaviours IdentifyingThinkingandBehaviour
- What are Negative Automatic Thoughts (NATs)? CBTAFG_Extract_NATs
- A simple thought form (worksheet/handout): CBTAFG_ThoughtForm
- Bad Thinking Habits – snapshot examples and a task: BadThinkingHabitsWorksheet
- Mini one page Bad Thinking Habits page: ThinkingHabitPicturePage
- The ABC of CBT handout – the powerful starter guide to identifying and disputing negative automatic thinking: CBTAFG_ABCDExtract_handout
- The Simple ABC of CBT (student training) worksheet: SimpleABCofCBT2
- The ‘Awareness of NATS + Blank ABCD thought forms’: FullAwarenessBuildingABCForm
- Tips / questions to ask about your distorted bad thinking habits: TipsToQuestionThinking
- Understanding the Common Thinking Errors, guide and task: CBTAFG_CommonThinkingErrorsTask
- The Albert Ellis Irrational Thinking Table: AlbertEllisTable
- The Albert Ellis 12 Irrational Beliefs and disputes guide: AlbertEllisTable
- The CBT journaling guide: CBTJournallingGuide.PDF Hi Res Download
- Do you have ‘demand thinking’? Challenge your ‘must should and ought’ demands: MustyThinking_RulesForLiving
- A Quick CBT look at Low Frustration Tolerance (losing your head easily): LowFrustrationTolerance
- A Low Frustration Tolerance CBT Thought-Form to journal/reframe and restructure anger thinking: LFT_ThoughtForm
- Do your thoughts cause your feelings? Example and excercise: CBTAFG_ThoughtsCauseFeelings
- People are not their behaviors : CBTAFG_PeopleAreNotTheirBehaviours
- Understanding FEELINGS (aka how stress deregulates our nervous systems): DeregulationStressWorksheet
- Understanding Fight or Flight, our body response to anxiety: CBTAFG_Extract_FightorFlight
- A simple one page example to show there are four strands to how we feel and what we do – FourStrandsCBTWorksheet
- A Thought form to track thinking/feeling/fight or flight and behaviour: CBTAFGHandout_fightorflightform
- A CBT look at the brain flaw of the pump up threat response to social threats (fight or flight): The_brainflaw_handout
- The essential anxiety tool, the diaphragmatic breathing exercise: diaphraghmatic_breathing_exercise
- The perils of negative visualisation, and the benefit of living in the present: PerilsVisualisation_LivingInThePresent
- Review the symptoms of Social Anxiety (shyness): shynessandsocialanxiety
- The ‘Vicious Circle Thought Form’ worksheet, Format 1: VICIOUSCIRCLETHOUGHTFORM
- The ‘Vicious Circle Thought Form’ worksheet, Format 2 (inc strategy): ViciousCircleThoughFormFormat2
- Cool yourself down, people are not their behaviours: CBTAFG_people_Behavior
- A CBT look at the anxiety of seeking reassurance (neediness): TheAnxietyOfSeekingReassurance
- Using the Mindfulness ‘Just Noting’ thought stopping technique: JustNotingHandout
- A CBT and Mindful way to stop isolating yourself and start socialising: CBTAFGmindfulsocialising
- A Thought/Feeling/Behaviour form (how we communicate / see others behaviour): CommunicationsHandout
- A Quick look at Applying CBT to CyberBullying: ApplyingCBTToCyberbullying
- Changing your thinking with CBT – a simple summary PDF: changeyourthoughtswithcbt
- Managing ‘Emotional Reasoning’ with a Thought Stopping task: EmotionalReasoningPDF.
- Self esteem re-evaluation exercise: SelfConceptInventoryHandout
- Understanding and managing stress / tasks : CBTAFGExtract_ManagingStress
- Silencing Your Inner Critic exercise: CBTAFG_Handout_SilencingInnerCritic
- A guide task to understand and challenge Interview Anxiety: CBT_ABCD_InterviewAnxiety
- A ‘Vicious Circle of Public Speaking Anxiety’ thought form example: ViciousCirclePublicSpeakingTemplate
- Understanding self-medicating with alcohol (drinking at home): A scientific look at self medicating with alchohol
- A CBT look at how MEMORIES activate neural circuitry in stress and anxiety: MemoriesAndNeuralCircuitry
Click to listen to my 15 minute guided muscle relaxation audio plus guided imagery for confidence and positive mindset:
Click to listen to my 10 minute audio of the interview I did with TodayFM’s Neil Delamare on ‘CBT for Public Speaking Anxiety’:
Click to listen to my short interview with NewstalkFM’s Breakfast Business Show on ‘CBT to manage stress in the workplace’:
Click to a 10 minute interview I did with 4FM on an ‘introduction to CBT’:
Click to listen to my 3 minute guide to controlled belly breathing for anxiety: