Useful bits and bobs for therapeutic transformation and psychotherapy work...
Sometimes we are so focused on all the things we have to do that when times open up in front of us, we forget about all the fun things we want to do. Here's a few ideas to get your creativity flowing. Start your own list!
Thought Testing Worksheet
Sometimes we get stuck on certain thoughts or we form the habit of certain thinking patterns. This can be so automatic, we are not even aware that it is happening. Importantly, we rarely take the time to test these thoughts. This worksheet can help.
List of Emotions
In order to accurately label our feelings, it can be helpful to expand our emotion vocabulary. Beyond the six core emotions, there are many facets of emotion. Check out this handy list to make it easier to identify exactly what you are feeling...
Value Domains Worksheet
Much of our conflict arises when we are not acting in line with what is important to us. If we Family is important to us, but we spend most of our week at work doing long hours, then this mismatch may cause us distress. Rate your value domains with this worksheet.
Our thoughts can paint our perception of reality. Thought biases can be automatic and may have a negative effect on our mental health. Check out this worksheet to identify what thoughts biases you might have that are holding you back.
Areas of Resilience
There are six areas of our life that when balanced contribute to positive mental health and well-being. How resilient are you in each of those? Reflect here.
Negative Core Beliefs
Our core beliefs develop early on as we explore the world as children. Which core beliefs are deep rooted in you? Find out their key theme and what age they developed at with this table.
Emotion Wave Observation
Emotions come in waves. Often when they get too intense we engage in almost automatic behaviours to try to avoid or suppress them. These behaviours are often driven by our fight-flight system. Try observing and engaging with them instead and see how they change using this worksheet.
Stress Response Reflection
When's the last time you had a chance to break down a stressful situation which left you feeling irritated, sad or anxious? Use this worksheet to analyse what happened in detail. From there, you can find targets for change.
Online Therapy Tips
Online therapy is different to offline therapy, but that doesn't mean it's less effective. As a client, you have more autonomy in setting the therapy space. Here are some pointers to make the most of your sessions.
#mindbalancehk #onlinetherapy #psychotherapy #mentalhealth
Values-Based Action Plan
To create long-lasting behavioural change, we need to choose and implement helpful behaviours. These are most successful when they are aligned with our values and what is important to us. This worksheet can guide you in determining new choices for enhanced wellbeing.
Simple Self-Soothing Strategies
When distress arises for us, it is helpful to have some strategies in place to help soothe our body and mind. When we are in a calmer place, we will be more efficient at tackling challenges. Try some techniques from the DBT Skills Workbook (McKay et al.) here.