Worksheet
Graded Exposure Workbook
A gentle, step-by-step workbook for facing anxiety-provoking situations — includes an exposure ladder, reflection prompts and helpful reminders.
Self-help library
Resources
Free materials to support you between sessions
A growing collection of worksheets, articles and trusted links I share with clients. Everything here is free to use — take what's helpful and leave the rest.
Anxiety & stress
Practical tools for calming the nervous system and working with anxious thoughts.
Worksheet
The Hot Cross Bun Model
A CBT worksheet showing how the situation, thoughts, feelings, physical sensations and behaviours connect — with a worked example — with a blank model to fill in, plus space in each area for your symptoms and the tools and interventions that help.
Worksheet
7-Column Thought Record
A CBT worksheet for catching, checking and changing unhelpful thoughts — with a worked example, space for your own coping strategies, and a blank record to fill in.
Self-awareness & personal growth
Reflective exercises to help you understand yourself and how you relate to others.
Worksheet
Johari's Window
A classic self-awareness tool for exploring what you know about yourself, what others see, and the blind spots and hidden areas in between.
Worksheet
Understanding the Karpman Drama Triangle
A branded PDF guide to the Victim, Rescuer and Persecutor roles — how the drama triangle works, and practical steps towards the Winner's Triangle.
Worksheet
Unhelpful Thinking Styles
A branded PDF guide to twelve common thinking traps — all-or-nothing thinking, catastrophising, mind reading and more — with a question to challenge each one and a simple thought record.
Worksheet
How to Overcome Overthinking
A practical PDF guide to breaking the cycle of rumination and worry — why we overthink, how to tell it apart from problem solving, and eight strategies including worry time and a three-minute reset.
Worksheet
Mindfulness and the Brain
A branded PDF guide to the neuroscience behind mindfulness — how practice affects the brain's alarm system, focus and overthinking — plus step-by-step mindful activities and a practice planner.
Worksheet
Finding Your Voice: A Guide to Assertiveness
A branded PDF guide to assertive communication — the four communication styles, your assertive rights, eight techniques including "I" statements and the broken record, and a planner for difficult conversations.
Worksheet
Self and Self-Concept
A branded PDF guide to the picture you hold of who you are — what self-image, self-esteem and the ideal self are, how conditions of worth and an inner critic turn that picture into distress, and a six-step exercise to map and update it.
Low mood & self-worth
Gentle reflections and exercises to support you through low periods.
Worksheet
Behavioural Activation: Planning a Week Back
A branded PDF guide to getting moving when you can't — why low mood shrinks your world, how motivation only arrives after action, the four kinds of activity that feed us (purpose, belonging, achievement and pleasure), and a week-planning grid to rebuild them.
Burnout & work wellbeing
Recognising the quieter signs of burnout and rebuilding balance.
Article
Wellness in the workplace: the quieter signs of burnout
A short article on the subtle early warning signs of burnout and what to do about them.
Recommended reading & links
Books, websites and organisations I often point clients to.
External resource
BACP — Finding a therapist
The British Association for Counselling and Psychotherapy's public information hub.
External resource
Samaritans (24/7 support)
If you are in crisis or need to talk right now — free, confidential, any time.
A gentle note
These resources are for general self-help and are not a substitute for therapy. If you're struggling, please reach out — or in a crisis, contact your GP, NHS 111, or the Samaritans on 116 123.