Hi all - I’ve had some success with the Worry Tree CBT technique and wanted to share this printable worksheet:

https://static1.squarespace.com/static/6794f3e35e500912ce59da3a/t/6ac199c7deac3d00c71f8a58/1791072711371/worry-tree-worksheet-a4.pdf

Does anyone have a link to both things on the same worksheet? I see them separately but I’d really like a pdf with both on it

I totally embarrassed myself at the doctors office I tried to get help for my sa but idk if that’s normal she told me why am I here if u have social anxiety how did u get into 12 grade and ur talking to me rn so what’s the problem? I was so embarrassed I was literally stuttering to her but am I being a drama queen?

Scheduled worry time sounds odd but it can work: pick a 15-minute slot each day, and when a worry pops up outside it, jot it down and postpone it. In the slot, go through the list and sort what you can act on from what you can't. Many people find that half the worries feel less urgent by the time they get there.

I’ve finally made an appointment with my doc to discuss my social anxiety and get help but idk how to say it or what i dont wanna sound corny

did it help, and did you experience any side effects from medication?

i just want to understand other people’s experiences, since i’m hoping to get help for a mental health condition myself, and the treatment usually involves either CBT or medication.

i don’t necessarily need to know the names of the medications you took, the dosages, or anything like that. i’m mainly interested in the effects, especially if your goal was to become more open, cheerful, and free from that constant pressure you feel inside your own head because of your condition.

I do not understand this. And I feel guilty for thinking if my yucky self is due to my parents parenting because they tried their best and still try to be the best possible parents one can have.

I dont know what to do anymore. I have constant negative self talk that is impacting almost all aspects of my life and I can not break the cycle. It feels like no matter what I try I constanly come up wtih more ways to prove my self talk right. I try reframing the thoughts and proving them wrong. For example taking the thought "I have no value" and reminding myself that all people have intrinsic value, and since I am a person I have value. But that just throws me back into a spiral of telling myself that it doesn't matter that everyone else in the world has value, I don't. The negative self talk gets more intense the more I try to logic myself out of it. The same thing happens when I try to practice self compassion or even just neutral self talk. I need something to get out of this spiral but I am honestly scared Im just going to keep doing more damage than good.

Has anyone else been here, has anything worked for you?

Are there any UK-qualified CTB therapists currently practising CBT under BABCP from abroad? If you've changed your residential address to a non-UK one and have communicated this to the BABCP, did you have to submit a leave of absence at your reaccreditation? Have you been able to practise under LoA?

We have all internalized fundamental rules about how life is supposed to work. They are the always barely present shoulds of our lives:

• I should do well in everything I do.
• People should always be respectful.
• Life should be fair.

According to Rational Emotive Behavior Theory (REBT), when these rules, which are in reality preferences, turn into rigid and extreme demands, our emotional and behavioral responses are likely to be equally extreme.

When "I should do well" becomes: "I must do well, and if I dont, Im a complete failure", the inevitable setbacks of life are likely to result in deep despair, shame, and avoidance.

When I should do well is taken to mean—"I want to do well, but I dont absolutely have to, and sometimes I wont"— our inevitable failures are more likely to produce healthier emotional responses and behaviors like disappointment and problem-solving instead of emotional paralysis.

Not every rigid attitude causes distress (believing the earth is flat and that horrible things will happen if you lose sight of the shore wont bother you much unless you fish the open ocean for a living.), but spotting the ones that do and transforming them into realistic alternatives is one of the more effective ways to internalize our locus of control.

What do you think is the most dysfunctional "should" a person can hold?

So I have a couple phobias, one or two addictions I need to work on, trouble with certain social skills issues, and one or two dangerous habits I would like to change.

I have autism and mental health issues.

Are there any CBT support groups or individual therapists who can get me the formula for adjusting my own behavior so that I can DIY the rest in Los Angeles area?

A support group would be great. I have autism and mental health issues but I don't want another autism social skills support group because those aren't appropriate for me.

Please advise.

How does CBT approach trypophobia? Does graded exposure work in the same way. Are there any contraindications to CBT for trypophobia?

With low mood the usual advice is 'wait until you feel like it', but behavioral activation flips that: action first, motivation follows. Pick something tiny and specific (a ten-minute walk, one dish, texting one friend), schedule it, and rate your mood before and after. The point isn't feeling great, it's collecting evidence that doing small things shifts mood a little. Those small shifts add up.

Hi there,

I hope you're doing well. I'm reaching out after seeing your posts and expertise on DBT.

I am looking for recommendations on an individual DBT or DBT-informed program specifically focused on interpersonal skills and co-parenting communication.

To give some context:

- Primary focus: Interpersonal effectiveness, boundary setting, and de-escalating high-conflict co-parenting situations.

- Diagnostic profile: There are no diagnosed mental health issues, personality disorders (e.g., BPD), or self-harm/suicidality concerns—only ADHD.

- Format preferences: A structured individual therapy or skills-based program is what I need. A skills group component would be very welcome if included or suggested, but I do not need 24/7 phone coaching or crisis intervention services.

Given that a full comprehensive DBT program might not be clinically necessary or the best fit for this profile, what specific individual programs, curricula, or provider types would you recommend looking into?

Thanks so much for your time and guidance!

Hello everyone! I don’t know if anyone has been or is in a similar situation or generally has some advice. I’ve completed my HIT CBT postgraduate diploma and I was a PWP for three years prior (one year as trainee). There are barely any CBT jobs in the nhs and none near where I live. I’m a mum and also have to take into account childcare needs and pick up etc (after school club latest collection is 6pm). I’ve now been offered a role with vita fully remote as a PWP which I’ve accepted on a part time basis 3 days a week. I have done this in hope that once I get my accreditation through I can do private work as a CBT therapist. However, I’m worried about the fact I’ve spent so long u learning the PWP way of doing things and I don’t want this to impact my competence clinically as a CBT therapist. I want to continue to develop as a CBT therapist not revert to PWP methods. Any ideas as to what could help me to ensure I develop my CBT therapy delivery and competence whilst delivering GSH as a PWP 3 days a week? Also, any advice on how to work privately best ways to get the right clients, therapy contracts etc things that help you?

The step people tend to skip is weighing the evidence. After writing the situation and the thought, list what supports it and what doesn't, as honestly as you can, before writing a balanced thought. If the new thought feels fake, it's usually because that middle step got rushed. Even moving belief in the original thought from 90% to 70% counts.

I've been asked to track my daily activities and emotions for two weeks, but I've spent years trying to avoid thinking about how I feel because of my ADHD and depression. Whenever I think about it, I start spiraling, so most of what I do is just a distraction from reality.

Now I'm being forced to control how unhappy I am with myself, my body and my life. It's depressing. I genuinely want help, but this whole process is making me feel more hopeless and I'm starting to wonder if I'm just wasting my therapist's time.