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Graded Exsposure Resources for Anxiety

csno01csno01 Posts: 48Member Courageous
Hi Guys, 

I am trying to download the following Graded Exsposure resources for Anxiety:

Information Sheet: https://www.psychologytools.com/worksheet/what-is-exposure-therapy/
Anxiety Ladder Sheet: https://www.psychologytools.com/worksheet/avoidance-hierarchy/  
Was wondering if anyone knew if these could be printed off for individuals use, and if so, how? 

Many thanks
CSno1

Replies

  • EmmaBEmmaB Posts: 183Member Pioneering
    Hi @csno01

    I think if you can work out how to download [sometimes it's a bit of a faff with psychology tools!] it's OK to print off for individual use, I think some documents are free and some you have to subscribe/pay for?

    If you can't download you might find the equivalent on this website which has loads of free to download worksheets:
    https://www.getselfhelp.co.uk/selfhelp.htm

    I hope you find something you can use.

    Best wishes.

    Emma
  • csno01csno01 Posts: 48Member Courageous
    EmmaB said:
    Hi @csno01

    I think if you can work out how to download [sometimes it's a bit of a faff with psychology tools!] it's OK to print off for individual use, I think some documents are free and some you have to subscribe/pay for?

    If you can't download you might find the equivalent on this website which has loads of free to download worksheets:
    https://www.getselfhelp.co.uk/selfhelp.htm

    I hope you find something you can use.

    Best wishes.

    Emma
    Thank you for the recommendation Emma. I will give it a try.
    CSno1
  • csno01csno01 Posts: 48Member Courageous
    Hi EmmaB, On a similar note is it possible to unlearn & relearn things about yourself when it comes to Low Self Esteem? If so, how do I do this please? I believe I saw a post on here which related to that but I cannot find it. Thanks CSno1
  • EmmaBEmmaB Posts: 183Member Pioneering
    Hi @csno01

    It is possible to unlearn things about yourself and learn new positive ways of thinking when it comes to low self esteem - it's not necessarily a quick process but it's definitely possible! 

    There are usually a couple of things going on 1. negative automatic thoughts / unhelpful thinking habits and 2. negative core beliefs.

    It can be really helpful to start to recognise what unhelpful thinking habits you are employing, it might have been that once upon a time they served you well but now they are unhelpful:

    https://www.getselfhelp.co.uk/docs/UnhelpfulThinkingHabitsWithAlternatives.pdf

    Then you could start to practice the STOPP technique:

    https://www.getselfhelp.co.uk/docs/STOPP.pdf

    Shifting core beliefs is often harder because we've been believing them as absolute truths for a long time as they often establish themselves in our childhood.  Core beliefs are things like "I am... bad, useless, unworthy, unlikeable, unloveable .... fill in your own blank" etc.  We come to have them because of the way we have been treated and we often search out 'evidence' that verifies them and discount evidence that disproves them.  Letting go of our core beliefs can be scary because they are what we've always considered ourselves to be and so who would we be without them?

    This is a good book on self esteem, also on Kindle, which talks about unhelpful thinking and core beliefs and what to do to shift them.  You could work through the exercises in the book and see where you get to but you might also want to consider getting some counselling support to do this too - you can access such support through your GP:

    https://www.amazon.co.uk/Overcoming-Low-Self-Esteem-2nd-behavioural/dp/1472119290/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

    This is a good webpage too:

    https://www.getselfhelp.co.uk/esteem.htm

    This MIND page on self esteem might also be of interest:

    https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-esteem/#.XRhwCpNKg_V

    I hope that helps!

    Best wishes.

    Emma
  • csno01csno01 Posts: 48Member Courageous
    A lot of information there Emma. Thank you. I meant to say that I have already had treatment for Low Self Esteem through CBT, which I found very useful and know from experience that it works, providing you stick to it. This is what I did in the beginning and found it really helped. I just haven't used my resources enough lately to identify both their / my own full potential. Therefore, I feel I need to refresh / start over. One thing I have been using the most though is a journal or ACE Log please see below: https://www.get.gg/ace.htm I know these can be in many ways, very affective. One thing I have learnt through this approach is what I am doing as we as all people, sometimes forget what we are doing and don't take time out to stop and think. How long would you suggest people should use self esteem journals for? Thanks, CSno1
  • EmmaBEmmaB Posts: 183Member Pioneering
    Hi @csno01
    It's great to hear you are familiar with CBT and even better to know that you've found it helpful, especially the ACE log. 
    I would say that sometimes it's good to take stock of where you are at ie ask yourself:  Am I slipping back into unhelpful thinking? Are my core beliefs seeping back in? 
    If so, this might mean that you need to do a refresher as you mention, and/or go back to reminding yourself about those pesky thinking styles and/or using the ACE Log for a while to get you back on track.  It's hard to say how long you'd need to use the log for... I guess you'd need to keep a log for a week to assess how you are spending your time, then work out what ACE things you could schedule back into your week and then spend the next week putting that into action and noticing the difference and what is working; that might be enough or you might need to monitor for another week or so to get back into the ACE habit.
    Like all bad habits we can slip back into them so it's just a question of asking yourself every now and then "what's going on here?", "would a CBT refresher help me right now?" "do I need to look at how I'm spending my time again?"
    Keeping on top of your mental health is well worth doing [it will also improve your physical health as the two are inextricably linked] and it sounds like you are determined to do this which is great, keep at it, keep going back to basics and you will win through!
    Best of luck with it!
    Emma

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