Here I have a list of resources that my previous clients have found helpful. For my current clients, I invite you to take a look at ones I have suggested for you based on our session or explore further if you find something of relevance. It can also serve as a reminder of strategies for you to look back to after concluding sessions with me.
Cognitive Triangle
I typically direct my clients to this resource in the first few sessions as it helps to explain how our thoughts, emotions and behaviours are interrelated. Therefore, if we can change either or both our thoughts/behaviours, we can experience a positive impact on our emotions. There is also a video with a brief video explaining what CBT (Cognitive Behavioural Therapy).
Core Beliefs
Core beliefs are lenses that influence our worldview about ourselves, others or the world. Chipping away at negative core beliefs can be a vert useful way of becoming more balanced in our prespective.
Cognitive Distortions
Cognitive distortions are common unhelpful thinking patterns. We all experience these distortions but what is important is to be aware of them. If we are aware of them, we can notice they are indeed distortions and then question how valid or reasonable they are.
Thought Record
A thought record is a useful way to assess our interpretations of our experiences. It gives us a way of having a more balanced view by asking questions such as what evidence and counter-evidence we have for a thought. By going through this thought record from McGill University, it can help adjust negative thinking patterns. I recommend especially looking at the prompts at the bottom of the record, printing and writing it out the first few times you use it. After a while, it will become an automatic habit when you notice negative thoughts and you won’t need the handout.
Feeling Wheel
This resource is helpful for describing your feelings in different situations. It’s helpful to be attuned to your thoughts, sensations, behaviours and feelings for making changes using the cognitive triangle.
Circle of Control
To see the diagram, you need to scroll halfway down the page. Conceptualizing situations in this way gives us direction as to how we should use our energy. It will be much more productive to spend energy on something you can control or influence rather than things beyond your control. I especially like the quotation by Victor Frankl, a holocaust survivor and later psychiatrist, above the diagram. See if it resonates with you:
54321
This link gives a good explanation of the 54321 technique. One thing to remember is to take a few deep breaths before you begin and notice how your body is feeling (sensations and emotions). There is no need to do anything about those sensation or emotions, simply notice them. The link talks mainly about anxiety but 54321 has other applications particularly if you find yourself thinking a lot about the past or future. It is also recommended for those who have experienced trauma. It can be helpful to prepare before you do this exercise by finding something to smell and taste if there isn’t anything to hand.
SMART goals
The resource that I’m sharing here has a great explanation of this acronym and the questions you can ask yourself when making a goal for a behaviour change (e.g. preparing a job application or starting a new hobby). The examples given in the article pertain to business but if you have any difficulty in applying them to personal goals, let me know and we can work together on that.
Communication Skills – Rapoport
This resource explains Rapoport’s 4 rules which can be used for more effective communication, especially with people you don’t agree with.
EMDR
Here are several videos that will give you an idea of what EMDR involves and how it could help.
Video of Andrew Huberman on EMDR therapy: https://youtu.be/xZVw-9ThmSM
What is EMDR? https://www.youtube.com/watch?v=C5Yl6cy7m4Y
Animation explanation of EMDR therapy: https://www.youtube.com/watch?v=hKrfH43srg8&t=1s
EMDRIA: Introduction to EMDR https://www.youtube.com/watch?v=Pkfln-ZtWeY&t=212s