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Cognitive Behavioural Therapy

Self-help worksheets and tips!
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The Five Aspects worksheet is great for noting situations and what happens in the cognitive cycle to you when they happen.
Five Aspects
File Size: 180 kb
File Type: pdf
Download File


The SMART goals worksheet.  Set yourself Specific, Measurable, Achievable, Realistic and Time Limited goals!
SMART Goals
File Size: 91 kb
File Type: pdf
Download File

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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;

ACE Log
File Size: 117 kb
File Type: pdf
Download File

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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: pdf
Download File

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Flight or Fight Response
This is an automatic survival mechanism in the body to protect ourselves.  However more often than not these days we are not in any actual danger!
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The Quarter Hour Rule - Sleep

To get yourself into a better sleeping pattern...

If you are lying in bed and are still awake after 15 minutes get up and go to a different room; read a book, have a decaf tea; listen to music; relax.  Do not return to bed until sleepy.  When you are sleepy go back to bed, continue this cycle after 15 minutes if you are still awake and keep doing it until you are sleepy. 

This pattern will help breaking the link between lying in bed and overthinking which is keeping you awake.  Going into a different room is also important to break the cycle.

This may be difficult to begin with but it will settle down and hopefully you should find yourself having better nights' sleep!

Sleep Foods
The foods below are a great source of Trotophan which is a sleep enhancing amino acid.  This helps to make Serotonin and Melatonin - the hormones that set sleep/awake cycles.

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                            Walnuts                                                                  Dairy                                                                   Almonds
 Worksheets are downloadable from:
https://www.getselfhelp.co.uk//freedownloads2.htm
https://psychologytools.com/download-therapy-worksheets.html

http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=25
  • Home
  • Accommodation
    • Christopher Court
    • Private Accommodation >
      • Estate Agents
      • Useful Information
  • Money
    • Budgeting and Advice
    • Hardship Fund
    • Grants/Bursaries >
      • Do's and Don't's
    • Local Discounts
    • SFE (Student Loans) >
      • Setting up a consent to share
    • Postgraduate Support
    • SFE Part-Time
  • Disability
    • Disability Support
    • Disabled Students Allowance (DSA)
    • Dyslexia Resources
    • Useful Contacts
  • Health and Wellbeing
    • Mental Wellbeing >
      • Mindfulness
      • Self-Help Resources
    • Cognitive Behavioural Therapy
    • Local Health Services >
      • Relationships
      • Sexual Health
    • Useful Contacts
  • International
    • International Students at Rose Bruford >
      • Before you arrive
      • English Language Support
    • American Theatre Arts
    • DMTA
    • Outgoing Erasmus
  • Organisation
  • Study Support
  • IT Equipment Loans
  • Feedback
  • Gallery
  • Contact