Counselling-CBT-based Emotional Support

Example

Using the 'Cognitive Distortions' worksheet, users can pinpoint specific unhelpful thinking habits such as catastrophizing or black-and-white thinking. By acknowledging these patterns, individuals can begin to question their validity and adopt a more balanced perspective.

Scenario

A user who consistently engages in negative self-talk and anticipates failure can learn to recognize these as examples of 'catastrophizing' and 'all-or-nothing' thinking. This awareness facilitates a shift towards more constructive self-assessment and optimism.

Example

The 'Evidence for Core Beliefs' worksheet enables users to scrutinize their fundamental assumptions about themselves and the world. By weighing evidence for and against these beliefs, they can foster a more nuanced self-view and reduce cognitive bias.

Scenario

An individual struggling with the core belief 'I am unliked' is encouraged to list instances that both support and contradict this notion. This exercise not only highlights the subjective nature of their belief but also opens up pathways to reevaluating self-worth.

Example

The 'Examining Worries' worksheet guides users through distinguishing between probable outcomes and potential worries, encouraging the development of practical coping strategies for concerns that may materialize.

Scenario

A user anxious about an upcoming job interview can use this worksheet to differentiate between realistic outcomes and unfounded worries, thus preparing mentally and emotionally for the event with greater confidence and less distress.

Example

Through the 'Facts or Opinions' worksheet, individuals learn to separate objective truths from subjective interpretations, aiding in the reduction of self-critical thoughts and negative self-assessment.

Scenario

Someone who often concludes 'I'm a failure' after minor setbacks is guided to distinguish between the fact (a project didn't go as planned) and the opinion (seeing themselves as a complete failure), promoting a healthier self-evaluation process.

Example

Utilizing the 'Cognitive Triangle Worksheet', users can explore the interconnectedness of thoughts, emotions, and behaviors, and how altering one can impact the others, leading to more adaptive responses to stressors.

Scenario

A user feeling overwhelmed by stress at work can dissect a specific stressful event, identifying the thoughts and emotions that led to unhelpful behaviors. By challenging these thoughts, the individual can adopt more constructive behaviors.