Be Physically Active

Regular exercise is a great way to maintain good physical and mental health; it can boost self-esteem and give a sense of achievement.

Connect With Others

Having a good support network and sense of belonging can make a big difference to your mental health.

Learn New Skills

Getting a sense of purpose and mastery from a new skill can improve your mental health.

Be Mentally Active

Regular mental exercise is great for your brain , e.g. hobbies that require your attention, effort and test your memory and reasoning. 

Be Mindful

Notice what is going on around you, this will help you to choose how you respond with your thoughts and actions. 

Give To Others

Acts of giving help spread positivity and give a sense of purpose and self-worth.

Step by Step Guide

Below is a brief guide on how you might want to use these free resources.

Before you begin, you'll need a copy of these free resources to either print or use as a template:

CBT Formulation

Who Am I Worksheet

SMART Goals Worksheet

If you have difficult memories still affecting you, you'll also need:

Restructuring Trauma Worksheet


Have a copy of the CBT formulation to hand, it's probably best to print it if you can.


Start at 'Situation'. Put in the 3 situations that you find most tricky. Then fill in your thoughts, meaning of thoughts (i.e. why do you have these thoughts?), emotions and behaviours.

These are your current maintenance cycles.


Go through the Who Am I worksheet. This is the 'core beliefs' section of the CBT formulation. It is difficult to do, but can really help you understand why you might think, feel and act in certain situations based on how you see yourself and others.

There are lots more core beliefs than the ones listed on the Who am I worksheet, so feel free to write down other beliefs you have about yourself, others and the world in the core beliefs box of the CBT formulation.


Think about rules you might live your life by based on the core beliefs, ("IF... THEN..." or "I SHOULD"), e.g. "IF I can't do something perfectly THEN it's not worth doing", or "I SHOULD be strong and not need help from others".

Put these in the 'Rules and Conditional Assumptions' box. If these aren't very flexible and create alot of pressure, you might encounter problems.


Fill in the following two sections: your 'early experiences' and also more recent 'critical incidents' that may be connected with how you see yourself and others. There may not be any recent critical incidents and it's fine to leave it blank, but just take a moment to think if anything has changed recently in your life to negatively impact your mental health.


So what do you want to change? Things to consider...

1. What thoughts and behaviours in your current maintenance cycle are unhelpful?

2. Have you got unresolved traumatic memories? If so, use the restructuring trauma worksheet to process any early experiences or critical incidents, before moving to STEP 7.


Use the SMART goal worksheet. Be specific and realistic about what you want to change and remember that to change your thoughts, you often need to practise behaving differently to give you the evidence to challenge these unhelpful thoughts; this will be difficult in the short term but will help you to achieve your long term goal.

 It might take a while to work towards your goal and need smaller steps in between... For anxiety, think about trying out behaviours that don't reinforce your anxious thoughts. For low mood, think about behaviours and activities that will create structure, meaning and purpose in your life.

Make sure you know why this goal is important to you so you have that intrinsic motivation and also consider barriers/costs to achieving this goal and how you can avoid feeling stuck. 


Keep checking back to see if you notice any changes in your maintenance cycles and core beliefs, revise your SMART goals if necessary. Always remember there is professional support available through your GP or  by calling 111 and there are lots of helplines who are ready to listen and offer support. Things can get better and you are not alone!

Therapist Aid offers loads more free downloadable resources:

Therapist Aid Free Resources

We also offer some additional free downloadable resources:

Mental Combat Free Resources