BEFORE YOUR ASSESSMENT

For online clients only: Get ready for your video call by checking out your equipment

I will send you a guide on Preparing for your Video call Therapy Session. If you would like to know how to maximise the video call quality  I would suggest you plug into Ethernet. I can provide you with a guide to this also if you like.

For online and F2F clients: Complete the Client Details Form and Therapy Agreement which I will have emailed you.

AFTER ASSESSMENT

Read my policies and let me know if you have any questions about them

After your assessment and before therapy proper starts, read my Social Media and Communications policy and if we are recording your sessions for you to listen to as part of your homework, then read my Audio-Visual Recordings Policy which I can provide you with.

Thought record. This is a key CBT technique which you will find yourself using time and time again. I use this method myself when daily life gets 'a bit too challenging'! 

Download a copy here. This PDF won't allow you to edit it, but the handy aspect of it is that it has prompt questions if you get stuck.

Activity scheduling and behavioural activation

Monitoring and planning your daily activities can help you to improve your mood by enhancing a sense of achievement, enjoyment and closeness to others. 

Learn more about using activity to manage your mood and download resources here

Unhelpful thinking habits Click here to download a PDF of Unhelpful Thinking Habits

The Compassionate Mind Foundation led by Prof Paul Gilbert has a fantastic website with resources. www.compassionatemind.co.uk.

Listen to soothing rhythm breathing relaxation exercise

Kristin Neff is another major name in this field and has some great audio downloads and practices.

Listen to a 5 minute Self-Compassion break audio track

Listen to a 20 minute Loving-Kindness Meditation

Watch an inspirational 20 minute TED Talk here The Space Between Self-Esteem and Self-Compassion

Getselfhelp.co.uk also has some nice handouts and worklsheets. The Compassionate Mind model, including information about our 'Tricky brains', and the 'The Three Affect Regulation Systems' can be found here.

An excellent evolving list of mindfulness resources is provided by Willem Kuyken at the Oxford Mindfulness Centre.

Getselfhelp.co.uk produces some excellent resources in CBT and other third wave aproaches like ACT. My favourite ACT resources are below

 Therapy metaphors. This includes metaphors such as 'Passengers on the Bus', The Beach Ball', 'The Playground Bully'. To download a copy of this colourful and engaging resources click here

 Defusing techniques such as STOP - Stop Step Back and Observe. Click here to read more.