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Online CBT resources: Part One

18 Oct 2015

 

 

There are a number of websites that claim to provide self help information.  While they mean well, not all include evidence based treatments.  I frequently use the following websites in my work and recommend them to my patients.

 

Get Self Help getselfhelp.co.uk

In terms of volume this website wins hands down. It includes worksheets, for challenging thoughts, planning behavioural experiments and many other CBT techniques.  It is organised by diagnosis and by solution. The STOPP technique gives a good summary of CBT in a nutshell.  Most of the key worksheets I use come from this website and I have lost count of the number of patients who have given excellent feedback of their own explanations there.

Where to start:  The STOPP Technique or this explanation of CBT.

 

Psychology Tools psychology.tools and Self-Help Tools self-help.tools

Self-Help Tools is a modern user friendly website.  It has pages giving clear descriptions of common psychological problems with links to worksheets and resources you can print and complete for yourself.  The explanation of Post-traumatic Stress Disorder (PTSD) is one of the clearest I have seen.

Psychology Tools is a resource set up as a tool kit for psychological therapists and is user friendly enough to be used by anyone. The worksheets are often translated into different languages.   Problems from Anger to Tinnitus are covered. With each page including worksheets, links to treatment guidelines, interventions and other resources.

Where to start: The page on how to use the site.

 

Centre for Clinical Interventions (CCI) cci.health.wa.gov.au/resources/consumers.cfm

This Australian website is a resource of information packages.  Each one covers a particular mental health problem.  They can be viewed and completed online or printed.  While they are all very thorough and useful “Put off Procrastination” is one package I particularly recommend.

Where to start: Follow the link above to the Improving Self Esteem information package.

 

CEDAR - University of Exeter cedar.exeter.ac.uk/iapt/iaptworkbooksandresources/

The University of Exeter have been involved in a number of research trials for low intensity CBT.  This website publishes the workbooks they use in these trials. Dealing with Worry is designed to help people with generalised anxiety disorder (GAD) and Exposure and Response Prevention is for people experience Obsessive Compulsive Disorder (OCD).

Where to start: The workbook on goal setting, guides you to set positive SMART goals which you are more likely to achieve.

 

All of the websites above contain useful information.  There is some evidence that self help alone can be helpful, but people are more likely to feel better with additional support using self help materials.  If you would like to arrange a free initial telephone consultation to see how CBT could work for you please contact us on info@cbtreflections.co.uk.  Appointments are offered face to face in Harpenden, Hertfordshire, on the telephone and via Skype.  See our Contact page for more information.

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