Best Resources

 

 Centre for Clinical Interventions – CBT Based InfoPax

 

The Centre for Clinical Interventions (CCI) is a specialist state-wide program in Western Australia. They conduct clinically applied psychosocial research and provide training and supervision for various psychological interventions. They also offer a clinical service for adults suffering from anxiety, mood and eating disorders.

If you suffer from a condition that is affecting your mental health and are looking for specific information about different types of problems then the information packages, or InfoPax,  listed below may be relevant to you. The InfoPax consist of a number of modules that you can complete online, or you can save the modules to your computer and work through them onscreen in your own time. Alternatively, you can print out the modules and work through them by hand.

Please do talk to your local doctor or a mental health professional about your difficulties as the information provided in the resources below are NOT a substitute for proper diagnosis or treatment by an appropriate health professional.

 

Assert Yourself!

Improve your Assertiveness. Being assertive is an important communication skill which can reduce your levels of depression and anxiety and improve your self-esteem. This information package is designed to provide you with some information about assertiveness – what it is, what stops us from being assertive and how to become more assertive. This information package is organised into modules that are designed to be worked through in sequence.  We recommend that you complete one module before going on to the next.  Each module includes information, worksheets, and suggested exercises or activities.

 

Back from the Bluez

Coping with Depression: This InfoPax is designed to provide you with some information about depression and suggested strategies for how you can manage your mood.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

 

Facing Your Feelings

Overcoming Distress Intolerance: This information package is designed to provide you with some information about distress intolerance and suggested strategies for managing distressing or uncomfortable feelings more effectively. This information package is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended.  Each module includes information, worksheets, and suggested exercises or activities.

 

Helping Health Anxiety

Overcoming Health Anxiety: This InfoPax is designed to provide you with some information about health anxiety, including how it develops, how it is maintained, and how to decrease your health worries and concerns. It is organised into modules that are designed to be worked through in sequence. We recommend that you complete one module before going on to the next. Each module includes information, worksheets, and suggested exercises or activities.

 

Improving Self-Esteem

Overcoming Low Self-Esteem: This information package is designed to provide you with some information about low self-esteem – how it develops, how it is maintained, and how to address this problem.  This infopax is organised into modules that are designed to be worked through in sequence.  We recommend that you complete one module before going on to the next.  Each module includes information, worksheets, and suggested exercises or activities.

 

Panic Stations

Coping with Panic Attacks: This InfoPax is designed to provide you with some information about panic attacks and panic disorder and suggested strategies for how you can manage your panic and anxiety.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

 

Perfectionism In Perspective

Overcoming Perfectionism: This Information Package is designed to help you understand what is helpful and unhelpful about being a perfectionist.  The goal is not for you to give up your high standards altogether but to learn to pursue healthy high standards rather than unrelenting high standards that negatively impact your life. This Infopax is organised into modules that are designed to be worked through in sequence. We recommend that you complete one module before going on to the next. Each module includes information, worksheets, and suggested exercises or activities.

 

Put Off Procrastinating!

Overcoming Procrastination: This Infopax is designed to provide you with some information about procrastination and some suggested strategies for how you can address this problem. It is organised into modules that are designed to be worked through in sequence. Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

 

Shy No Longer

Coping with Social Anxiety: This InfoPax is designed to provide you with some information about social anxiety and suggested strategies for how you can manage your anxiety in social situations.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

 

What? Me Worry!?!

Mastering Your Worries: This InfoPax is designed to provide you with some information about chronic worrying and generalised anxiety disorder and suggested strategies for how you can manage your worrying and anxiety.  It is organised into modules that are designed to be worked through in sequence.  We recommend that you complete one module before going on to the next. Each module includes information, worksheets, and suggested exercises or activities.

 

Action for Happiness Guidebooks

 

Action for Happiness is a movement of people committed to building a happier society. Action for Happiness want to see a fundamentally different way of life where people care less about what they can get for themselves and more about the happiness of others.

We are bringing together like-minded people from all walks of life, drawing on the latest scientific research and backed by leading experts from the fields of psychology, education, economics, social innovation and beyond.

Members of the movement make a simple pledge: to try to create more happiness in the world around them through the way they approach their lives. Action for Happiness provide practical ideas to enable people to take action in different areas of their lives – at home, at work or in the community. Action for Happiness hope many of their members will form local groups to take action together.

They have no religious, political or commercial affiliations and welcome people of all faiths (or none) and all parts of society. They were founded in 2010 by three influential figures who are passionate about creating a happier society: Richard Layard, Geoff Mulgan and Anthony Seldon.

 

Happiness Action Pack

Pack of practical day-to-day actions you can take to boost happiness.

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Ten Keys To Happier Living

Everyone’s path to happiness is different, but the research suggests these Ten Keys consistently tend to have a positive impact on people’s overall happiness and well-being. Click on the title link above for a brief overview or download the full extended guidebook below.

Download “Ten Keys To Happier Living Guidebook” Ten-Keys-to-Happier-Living-guidebook.pdf – Downloaded 241 times – 6 MB

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Psychology Tools

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Psychology Tools was set up in 2008 by Dr Matthew Whalley, a Clinical Psychologist working in the UK, as a way to develop and share materials useful to psychological therapists. Psychological therapy is about increasing wellbeing, and Dr Whalley is interested in using the power of the internet as a tool to serve that purpose by disseminating psychological knowledge in new ways.

He originally set up the site to make sure that he always had access to key resources however as the site grew other therapists found it helpful all over the world. Dr Matthew Whalley is interested in developing materials which explain complex concepts as simply and clearly as possible.

The following resources can be used in conjunction with a therapist.

 

CBT Thought Record

A means to record thoughts and discern potentially destructive patterns.

Health Anxiety Thought Record

A thought record for those with health anxiety to discern potentially destructive patterns of thought.

Worry Thought Record

A thought record for those who worry to discern potentially destructive patterns of thought.

Rumination Diary

Cognitive behavioural therapy (CBT) diary for recording rumination. Record the triggers, emotions, content, and consequences of rumination. Useful in developing a functional analysis of rumination.

Panic Diary

Cognitive behavioural therapy (CBT) diary for panic. Record panic attack frequency along with information about accompanying body sensations and negative thoughts.

Pain Diary

Diary for recording pain intensity. Use the diary to look for any patterns in how the pain changes over the course of the day, and week.

OCD (Obsessive Compulsive Disorder) Diary

Cognitive behavioural therapy (CBT) diary for recording OCD symptoms. Includes space to record triggers, obsessions, emotions and compulsions.

Anger Diary

The anger diary is a CBT-style diary to record the causes and consequences of episodes of anger. Record triggers, emotions, body sensations, thoughts, behaviours, and consequences. Includes a worked example.

Sleep Diary

Two versions of a sleep diary, with sections to be completed morning and evening.

Guidelines for Better Sleep Factsheet

Guidelines for good sleep hygiene, and for managing sleep disruption such as nightmares. Originally developed for patients with PTSD, but helpful for anyone with sleep disturbance.

What if? Record Sheet

This sheet turns biased negative ‘what if’s’ into positive ones, empowering you to be positive and optimistic.

CBT Daily Activity Diary with Enjoyment and Mastery Ratings

Classic daily activity diary for working with depressed clients. Can be used for assessing key moments in the week where the client felt enjoyment during an activity, or felt mastery (a sense of accomplishment while participating in the activity). Once key enjoyment and mastery activities have been identified, more can be scheduled for subsequent weeks.

Forgiveness Is Factsheet

Factsheet that clearly states what forgiveness is and is not. Factsheet dispels some common myths about what forgiveness is which enables more of us to begin the healing process of forgiveness.

Forgiveness Methods Factsheet

Ways of forgiving, including discussion of misconceptions which can present blocks to forgiveness.

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MindQuire

 

MindQuire is a fabulous online service that helps therapists and their patients succeed. MindQuire features a ‘Stress Log’, ‘Blue Scale’ for depression and ‘Anxiety Scale’ where you can log your thoughts and experiences and print up or see online a graph charting your progress. There’s even a ‘Daily Acts’ activity log so you can see what activities are proven to lift your mood. If you have a therapist it takes no time at all to have them register with MindQuire or, alternatively, simply register as a patient and print up your progress charts and thought challenge worksheets so you can go over them with your therapist in your next session. To view their instruction videos and their full range of services please click on the link at the beginning of this paragraph – signing up takes around one minute!

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Headspace

 

Headspace was founded by Andy Puddicombe, a former Buddhist monk, and Rich Pierson, a creative talent. After 10 years of meditation training around the world, culminating in full ordination at a Tibetan Monastery in India, Andy returned to the UK with a clear aim: to make meditation accessible, relevant and beneficial for as many people as possible. In partnership with Rich, this aim was realised through the creation of Headspace.

Headspace is a lot like a gym membership for the mind. It provides animations, videos and guided meditations via a website and mobile app, to help users learn a skill for life, enabling them to sleep better, focus more and stress less. The techniques are simple, visual and clear – asking beginners to put aside just 10 minutes a day. There’s no chanting, incense, or sitting cross-legged for hours. It’s meditation made simple.

It’s free to sign up and you’ll get ten days free access after which you can then sign up for a month, year, two-years or a lifetime of Headspace! Simply click on the link at the beginning of this section (the blue text saying Headspace) to sign up for free now.