Kingston adults resources

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI).

1. Overview of Generalised Anxiety [pdf] 246KB

2. Overview of worrying [pdf] 305KB

3. Negative beliefs about worrying - Uncontrollability [pdf] 300KB

4. Attention training [pdf] 264KB

5. Negative beliefs about worrying - Danger [pdf] 278KB

6. Positive beliefs about worrying [pdf] 290KB

7. Problem solving [pdf] 271KB

8. Helpful thinking [pdf] 248KB

9. Accepting uncertainty [pdf] 235KB

10. Self management [pdf] 304KB

 

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI).

Assert Yourself - 01 - What is Assertiveness [pdf] 187KB

Assert Yourself - 01 - What is Assertiveness [pdf] 187KB

Assert Yourself - 02 - How to Recognise Assertive Behaviour [pdf] 136KB

Assert Yourself - 03 - How to Think More Assertively [pdf] 178KB

Assert Yourself - 04 - How to Behave More Assertively [pdf] 143KB

Assert Yourself - 05 - Reducing Physical Tension [pdf] 166KB

 Assert Yourself - 06 - How to Say No Assertively [pdf] 129KB

Assert Yourself - 07 - Dealing With Criticism Assertively [pdf] 191KB

Assert Yourself - 08 - How to Deal with Disappointment Assertively [pdf] 123KB

Assert Yourself - 09 - Giving and Receiving Compliments Assertively [pdf] 144KB

Assert Yourself - 10 - Putting it All Together [pdf] 168KB

 

 

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI) .  

What is depression - information sheet [pdf] 86KB

1. Overview of depression workbook [pdf] 329KB

2a. Behavioural strategies for managing depression workbook [pdf] 383KB

2b. Behavioural Activation for depression worksheet [pdf] 206KB

3. The Thinking-Feeling connection workbook [pdf] 245KB

4. The ABC analysis workbook [pdf] 289KB

5. Unhelpful thinking styles workbook [pdf] 722KB

6. Detective work and disputation workbook [pdf] 374KB

7. The end result workbook [pdf] 387KB

 8. Core beliefs workbook [pdf] 272KB

 9. Self management workbook [pdf] 441KB

Home - Dialectical Behavior Therapy (DBT) Tools  - DBT tools website which has a breakdown of all of the different key skills for the 4 modules of mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.

DBT Skills List | DBT Self Help – DBT self-help website has a variety of different skills you can learn, and flashcards to use.

YouTube accounts with good DBT videos:

DBT-RU: DBT Skills from Experts - YouTube (Animated skill summary videos)

Dr. Chelsey Wilks - YouTube(Videos of Marsha Linehan explaining skills)

 

Distress tolerance skills – when you need to survive a crisis situation without making it worse

TIPP skill -    Tip the Temperature: TIP DBT Skill

                    TIP Skills: Intensive Exercise

                    TIP Skills: Paced Breathing

                    TIP Skill: Paired Muscle Relaxation

Distraction - DBT Skill: Distract with wise mind ACCEPTS

Self-soothing -  Self Soothe

Urge surfing - Urge Surfing Meditation

 

Mindfulness- observing what you are experiencing and focusing on the present moment

Mindfulness of emotions - Mindfulness of Current Emotions

Leaves on a stream -  Leaves on a stream: Manage negative thoughts with this meditation exercise - Flow

Bangor University Centre for Mindfulness Research and Practice provide audio recordings of different mindfulness exercises - Mindfulness Audio Downloads

 

Emotion regulation- managing difficult emotions early on

Opposite action (reducing emotional intensity) - OppositeAction

PLEASE skill (reducing vulnerability to emotions) - PLEASE

Problem solving - DBT Skills: Problem Solving

Check the facts - DBT Skills: Check the Facts

 

Interpersonal Effectiveness – having healthy relationships and getting your needs met

Asking for what you want - DEARMAN: How to Communicate Assertively | DBT-RU

Improving or maintaining relationships - GIVE

Keeping self-respect - FAST

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI).

1. Understanding Health Anxiety [pdf] 348KB

2. How Health Anxiety develops [pdf] 362KB

3. What keeps Health Anxiety going [pdf] 383KB

4. Reducing your focus on health symptoms and worries [pdf] 342KB

5. Re-evaluating unhelpful thinking [pdf] 364KB

6. Reducing checking and reassurance seeking [pdf] 403KB

7. Challenging avoidance and safety behaviours [pdf] 350KB

8. Adjusting health rules and assumptions [pdf] 251KB

9. Healthy living and safety management planning [pdf] 312KB

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI) .

1. What is low self esteem [pdf] 258KB

2. How low self-esteem starts [pdf] 254KB

3. How low self-esteem is maintained [pdf] 236KB

4. Biased expectations [pdf] 289KB

5. Negative self evaluations [pdf] 259KB

6. Accepting yourself [pdf] 437KB

7. Adjusting rules and assumptions [pdf] 253KB

8. Developing balanced core beliefs [pdf] 327KB

9. Healthy self-esteem [pdf] 255KB

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI). 

1. Panic information sheet [pdf] 130KB

1. Overview of panic [pdf] 295KB

2. More about panic [pdf] 277KB

3. The thinking-feeling connection [pdf] 204KB

4. The ABCs of thinking and feeling [pdf] 235KB

5. Unhelpful thinking styles [pdf] 234KB

6. Detective work and disputation [pdf] 205KB

7. Evaluation and balanced thinking [pdf] 246KB

8. Core beliefs [pdf] 212KB

9a. Coping with physical alarms part 1 [pdf] 288KB

9b. Coping with physical alarms part 2 [pdf] 245KB

10. Breathing [pdf] 346KB

 11. Self Management [pdf] 237KB

 

 

A collection of information sheets and workbooks by the Centre for Clinical Interventions (CCI). 

Putting Off Procrastinating - 01 - Understanding Procrastination Part 1 [pdf] 307KB

Putting Off Procrastinating - 02 - Understanding Procrastination Part 2 [pdf] 252KB

 Putting Off Procrastinating - 03 - Changing Procrastination [pdf] 319KB

 Putting Off Procrastinating - 04 - Dismissing Procrastination Excuses [pdf] 216KB

Putting Off Procrastinating - 05 - Practical Techniques to stop Procrastination [pdf] 328KB

 Putting Off Procrastinating - 06 - Adjusting Unhelpful Rules Assumptions and Tolerating Discomfort [pdf] 275KB

 Putting Off Procrastinating - 07 - Putting It Altogether, Doing It & Keeping Going [pdf] 286KB

A collection of information sheets and workbooks by Good Thinking the Centre for Clinical Interventions (CCI) .  

Sleep information sheet [pdf] 772KB

Sleep workbook Good Thinking [pdf] 3MB

A collection of  information sheets and workbooks by the Centre for Clinical Interventions (CCI) .  

 Facing Your Feelings - 01 - Understanding Distress Intolerance [pdf] 395KB

Facing Your Feelings - 02 - Accepting Distress [pdf] 317KB

Facing Your Feelings - 03 - Improving Distress [pdf] 391KB

Facing Your Feelings - 04 - Tolerating Distress [pdf] 452KB