Cognitive Behavioural Therapy
Self-help worksheets and tips!
The Five Aspects worksheet is great for noting situations and what happens in the cognitive cycle to you when they happen.
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The SMART goals worksheet. Set yourself Specific, Measurable, Achievable, Realistic and Time Limited goals!
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When you feel low you tend to do less and less because of the tiredness, lack of energy, motivation. If you try to increase your activity and exercise when low it can have a positive effect on your mood. A healthy balance of scheduled activities gives you a sense of;
Achievement - work/study/chores
Connect - friends/family/community
Enjoyment - Fun!
To begin with keep these activities short and achievable and extend when possible! An example ACE log is downloadable below;
Achievement - work/study/chores
Connect - friends/family/community
Enjoyment - Fun!
To begin with keep these activities short and achievable and extend when possible! An example ACE log is downloadable below;

ACE Log | |
File Size: | 117 kb |
File Type: |
To help with these unhelpful thoughts try keeping a thought record and each time write down the thoughts and the evidence for and against these thoughts. This should help alleviate some anxiety over thoughts that don't actually have any evidence to back it up! See the thought record here;

Thought Record | |
File Size: | 180 kb |
File Type: |