Therapy resources and self help tools


 Bereavement and children resources 

Apart of me 

Bounce works digital products that help kids 


Here is info from a site 'therapy ideas' about something called the "Drama Triangle" a model of human relationships. This model can entertain us in movies and stories, but in real life can lead to unhealthy ways of relating to others. 

Victim Rescuer and Persecuter swap roles in an unhealthy way. 


What type of therapy? 

Cognitive Behavioural Therapy can enable you to identify and change core beliefs and/or behaviors that underlie inaccurate perceptions of yourself and others and problems interacting with others. CBT may help reduce a range of mood and anxiety symptoms and reduce the number of suicidal or self-harming behaviors, OCD pure o anxiety etc

Dialectical Behavior Therapy (DBT): utilises the ideas of mindfulness, or being aware of and attentive to the current situation and moods. DBT also teaches skills to control intense emotions, reduce self-destructive behaviors, and improve relationships. DBT differs from CBT in that it integrates traditional CBT elements with mindfulness, acceptance, and techniques to improve your ability to tolerate stress and control emotions. DBT recognizes the dialectical tension between the need for acceptance and the need for change.

Schema-Focused Therapy: This type of therapy combines elements of CBT with other forms of psychotherapy that focus on reframing schemas, or the ways people view themselves or their situation.  This approach is based on the idea that stems from a dysfunctional self-image—possibly brought on by negative childhood experiences—that affects how people react to their environment, interact with others, and cope with problems or stress.

Cognitive analytic therapy (or CAT) is a type of therapy that links  ideas from analytic psychology with those from cognitive therapy. Looking at past events and experiences, the therapy aims to understand why a person feels, thinks & behaves the way they do, before helping them problem solve and develop new ways of coping.


Exercise can be a key component of your plan for  managing stress and anxiety. 

Finding a routine that works within your schedule and is strengthening and relaxing can help build self esteem and confidence. 

If you haven't got much time something like the routine shown below from :


Video Auther's Facebook:


 Cognitive Behavioural Therapy is not so much positive thinking as realistic thinking. (Neenan &Dryden)

Previous events in our life can influence the way we experience everyday situations.

Can you give an example of your own?

What does it prove if people can have an entirely different response to the same situation?

Is your reality and perception of events partly defined and influenced by previous patterns of thinking?

If it’s not what actually happens,

but what we think about what happens, that creates our experience, 

what could we do to improve our reactions and thoughts?

Can we change our thoughts? 

It is very important to cultivate mindfulness right from the beginning. Otherwise, if you let negative emotions and thoughts arise inside you without any sense of restraint, without any mindfulness of their negativity, then in a sense you are giving them free reign. They can then develop to the point where there is simply no way to counter them. However, if you develop mindfulness of their negativity, then when they occur, you will be able to stamp them out as soon as they arise. (Dalai Lama)

Premise of CBT is that our thoughts affect our perception of events - therefore changing your thinking, will change your experience, which will lead to increased well being and emotional health. 


Changing your thinking involves isolating Negative Automatic Thoughts using a chart, and substituting more realistic appraisals of situations. 



- 1 - - 2 - - 3 -