The CBT Model

If you are about to begin therapy please download the following workbook prior to your first session.

Cognitive Behavioural Therapy (CBT) can help you make sense of overwhelming problems by breaking them down into smaller parts.

In CBT, problems are broken down into 5 main areas:

Situations

Thoughts

Emotions

Physical Reactions

Behaviours

CBT is based on the concept of these 5 areas being interconnected and affecting each other. For example, your thoughts about a certain situation can often affect how you feel both physically and emotionally, as well as how you act in response.

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Have a go at exploring the CBT model below and complete your own 5 areas vicious cycle. 

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AUDIO - WHAT IS CBT?

CBT is a type of psychotherapeutic treatment that is commonly used to help people understand the thoughts and feelings that influence their behaviours.
 
Listen to our free audio to learn more.  

 

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WHAT IS CBT?

CBT is an approach for which there is ample scientific evidence that the methods developed actually produce change.
In this manner, CBT differs from many other forms of psychological treatment. Learn more about
CBT prior to treatment or even as a form of self-help.

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the vicious cycle

Now that you know more about the CBT 5-Area model have a go at filling out this worksheet so that you can understand your own vicious cycle.

There is also an example on this worksheet.


 

CBT AND THE BODY

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FFF Response

Your body's fight-flight-freeze response is triggered by psychological fears. It's a built-in defence mechanism that causes physiological changes

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Relaxation

When we relax, the flow of blood increases, it helps us to have a calmer mind which aids positive thinking, concentration, memory and decision making. 

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Relaxation Diary

Now that you have learnt about the body and how mental ill health can affect the body have a go at completing this worksheet.
 

CBT AND THOUGHTS

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Negative Automatic Thoughts

Negative automatic thoughts can make us feel the most unpleasant! They are often distorted - if you stop and check, they don't fit all the facts. These thoughts trap us in negative cycles of thinking, feelings and behaviours that ultimately make us feel worse.

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Thought
Challenging

Thought challenging is a simple and effective Cognitive Behaviour Therapy (CBT) technique. Thought challenging isn't about thinking positively in a negative situation. This technique will help you to consider things from multiple angles, using actual evidence from your life.

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Thought
Record

Now that you know thoughts can have a big impact on the way you feel, have a go at thought challenging. This will help you to develop a more helpful and realistic perspective and change the intensity of the emotion that you felt at the time of the negative automatic thought.

CBT AND EMOTIONS

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EMOTIONS and
cbt

As humans, we have a diversity of emotions which we can’t control, manipulate, or dismiss. When we learn to accept and manage these emotions, we build resilience.
 

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Understand emotions

There are many different types of emotions that have an influence on how we live and interact with
others. At times, it may seem like we are ruled by these emotions. Read this before moving on to complete the worksheet.

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identify emotions

As we grow up, we become more skilled in understanding emotions. Instead of just reacting like little kids do, we can identify what we feel and put it into words. Try now to identify what your emotions are and why. 

CBT AND BEHAVIOURS

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recognising
BEHAVIOURS

When you have a negative thought or feeling, or act out a negative behaviour, it often creates a pattern of dysfunctional behaviour which keeps your pessimistic mood going in a kind of vicious cycle or ‘loop’. 

avoidance
behaviours

Avoidance behaviours, in the context of mental health, are things that people do or don't do to reduce anxiety. These behaviours are problematic because in the long run they only serve to increase fear. 

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ACTIVITY
SCHEDULING

Pleasant activity scheduling, which is also referred to as behavioral activation, is a therapy technique that is often used to treat individuals with mental health conditions such as depression. Learn how to do this.

doing a fear
hierarchy

A hierarchy is developed to help you confront  feared objects and situations in a manner that is systematic and controlled for the purpose of desensitization. The more you face fears the less problematic they become.

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make a
plan

Our behaviour can be helpful or unhelpful, depending on how we respond to the circumstances. This worksheet is an opportunity to either bring more value to your life of face your fears through graded exposure.

exposure
ladder

Now that you have learned more about facing your fears, use the exposure ladder worksheet to gradually introduce yourself to feared situations to help build your confidence and in the long-term reduce anxiety.

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A-Z Self help

Learn more about various mental health problems. Resources have been prepared by qualified and experienced clinicians.

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VIDEO COURSES

Start learning for free, even if you are not in our catchment area you can use these pre-recorded courses.

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LEARN
MORE

Use these resources to learn more about your mental health, it could be the best decision you've ever made. 

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TOP
TIPS

Our top tips will help you identify ways to improve your mental health. These top tips are easy to understand.