1) CBT (Cognitive Behavioural Therapy)

Simple CBT diagram linking thoughts, feelings, behaviours
Thoughts, feelings and actions form loops. Spot the loop; test a new action.

What it is

CBT helps you map patterns like: “I made a mistake → ‘I’m useless’ → avoid → feel worse.” You then test small, realistic changes in thinking and behaviour.

Why it helps

Thoughts are hypotheses, not facts. A tiny different action gives your brain fresh evidence — and the loop loosens over time.

Step-by-step (one loop)

  1. Situation: What happened?
  2. Thought: Exact wording in your head.
  3. Feeling: Name 1–2 + intensity (0–10).
  4. Action: What did you do/avoid?
  5. Balanced thought: Kinder, accurate alternative.
  6. Tiny action: One 60–120s step; re-rate feeling.
Do now (1 minute): Write one loop you noticed today. Replace the thought with a kinder, believable line and take one tiny step.

CBT Thought Record (A4)

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2) Neuroscience & brain change

Illustration hinting at neural pathways strengthening with practice
Brains stay plastic: small safe repetitions + rest + safety cues = new wiring.

What it is

Neuroplasticity means repeated actions strengthen connections (“what fires together, wires together”). Sleep consolidates learning; high stress narrows options.

Why it helps

Short, frequent practice beats rare marathons. Pair a skill with an everyday cue to make it automatic.

Make a micro-habit

  1. Choose one tool (e.g., 4–6 breathing for 2 minutes).
  2. Attach to a cue (kettle clicks → breathe 4/6).
  3. Track with a simple tick; forgive misses and continue.
Do now (1 minute): Say out loud: “After I [cue], I’ll [tiny action] for 2 minutes.”

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3) Reframing (language that loosens the knot)

Sticky note phrases being gently rewritten into kinder statements
Language nudges brain state. Aim for accurate, kinder wording.

What it is

Swap rigid, absolute lines for truthful, workable ones. It’s not forced positivity — it’s balanced accuracy.

Common swaps

  • “I always mess up” → “I struggled this time; I’ve succeeded before.”
  • “It must be perfect” → “Done at 80% beats stuck at 0%.”
  • “They’ll judge me” → “I can’t know; I’ll ask one clarifying question.”

Try it

  1. Catch a harsh line.
  2. Flag the trap (all-or-nothing/mind-reading/shoulds).
  3. Rewrite with a small action: “I can send a 2-line reply now.”
Do now (1 minute): Replace “should/always/never” with “could/sometimes/this time.”

Reframing Cheat Sheet (A4)

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4) Affirmations & scripts (that actually help)

Calm card deck with short supportive statements
Short, believable lines that point you toward the next right thing.

What works

  • Believable: 1–2% stretch (“I’m learning to…”).
  • Specific: tie to a cue/time (“After tea, I water the pot”).
  • Action-tinted: include a tiny behaviour.

Examples: “This is hard — I can take one small step.” • “I fuel my body kindly — glass of water first.”

Make yours

  1. Pick a value (care/learning/steadiness).
  2. Write a line you believe today.
  3. Pair with breath or touch (hand on chest).
Do now (1 minute): Read your line aloud 3× with a slow exhale.

Affirmation Cards (A4 cut-outs)

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5) Common thinking biases

Simple icons representing quick mental shortcuts
We all use shortcuts. Seeing them reduces their grip.

Spot these

  • Black-and-white: if not perfect, it’s a failure.
  • Catastrophising: assuming worst-case as certain.
  • Mind-reading: assuming others’ thoughts.
  • Shoulds: harsh rules that ignore context.

Challenge script

  • “What’s the middle path here?”
  • “What would I tell a friend?”
  • “What evidence supports/against this?”
Do now (1 minute): Write one counter-question you’ll use this week.

Bias Spotter (A4)

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6) Breathing & grounding

Illustration of a gentle breath wave
Longer exhales engage calming pathways (vagus nerve).

Why it helps

Body-based tools calm the alarm system directly — no need to “think your way out.” Pair with a daily cue so it’s there on hard days.

Two go-tos

  1. 4–6 breath: inhale 4, exhale 6–8 for 2 minutes.
  2. 5-senses: 5 see • 4 touch • 3 hear • 2 smell • 1 taste.
Do now (1 minute): 6 slow breaths with longer out-breath; notice shoulders drop.

Breathing & Grounding Cards (A4)

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7) Window of Tolerance & quick resets

Window of Tolerance with hyper and hypo bands
We cope best inside the “window”. Too high or low? Use a matching reset.

Map it

Inside window: stress is manageable, thinking flexible. Above: fight/flight (panicky, tense). Below: shutdown (numb, foggy).

Check & reset

  1. Ask: “Too high? Too low? Or in my window?”
  2. If high → longer exhale, humming, cool wrists, dim light.
  3. If low → sit up, brighter light, gentle march/stretch, outside air.
Do now (1 minute): Name your state; pick one matching reset for 60s.

Window of Tolerance & Reset (A4)

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8) Behavioural Activation (BA)

Daily planner with Body, Connection, Meaning ticked
Mood often follows action — not the other way round.

What it is

First-line treatment for depression in many services. Schedule tiny, meaningful actions so life moves again even when motivation is low.

Daily three

  • Body: 2–10 minutes (walk, stretch, shower).
  • Connection: text/call, smile at someone, pet time.
  • Meaning/Pleasure: water plants, cook, read one page.

Plan it

  1. Pick one of each (Body/Connection/Meaning).
  2. Attach to a time you already do.
  3. Track one tick/day. Misses happen — restart.
Do now (1 minute): Choose your three for today and jot them down.

BA Planner (A4)

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9) Values & Acceptance (ACT)

Compass symbolising values and direction
Values are directions, not finish lines. Tiny steps count.

What it is

ACT helps you act toward values (kindness, growth, connection) even when tough thoughts/feelings show up.

Why it helps

When actions align with values, life feels more meaningful. Discomfort becomes part of the journey, not a stop sign.

If/Then plan

  1. Pick a value (care/growth/creativity).
  2. Write a 2–10 minute step that honours it.
  3. If anxiety shows up, then I will still do ____ for 2 minutes.
Do now (1 minute): Fill one If/Then you’ll use this week.

Values & Action Sheet (A4)

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10) Self-Compassion practices

Hands over heart as a soothing gesture
Kindness to yourself lowers shame and helps you try again.

Three parts

  1. Mindfulness: “This is a moment of struggle.”
  2. Common humanity: “Struggle is part of being human.”
  3. Kindness: “May I be kind to myself.” (hand on chest)

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11) Journaling prompts

Open notebook with a short list of prompts
Writing slows thoughts down to the speed of a pen.

Two styles

  • Gratitude/OKs: note two small things that went okay.
  • Problem-solving: name one next tiny step.

Evening review

  1. What helped a little today?
  2. What would future-me thank me for next?
  3. What can wait until tomorrow?
Do now (1 minute): Answer just the first question — one sentence.

Journal Prompts (A4)

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12) Printable toolbox (one-page aids)

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13) Accessibility

We’re working toward optional BSL overlays and audio description across pages. If you spot an access issue, please let us know via Contact.

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Important Note

The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.

For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed above.