Jacqueline Bell CBT

WELCOME

HOW THINGS WORK

THE 24 WEEK ONLINE PROGRAM

WHY YOU ARE HERE & HOW CBT THERAPY CAN HELP YOU?

HOW TO GAIN THE BEST BENEFITS FROM EACH SESSION

PRIVATE SESSIONS - ASK ME ANYTHING...

PRINTABLE - PROGRAM ITINERY

What is CBT Therapy?

What is NLP ?

What is Neuroplasticity?

What is Mindfulness?

HAPPINESS

PRINTABLE- HAPPINESS INFORMATION

NOTICE YOUR MOODS

PRINTABLE- WEEK 1- 1ST HALF- BOOKLET

FORMULATION

CLINICAL ASSESSMENTS

YOUR PROBLEMS DEFINED & CURRANT CONCERNS

CURRANT CONCERNS CHECK LIST

BREATHING 4-7-8 TECHNIQUE

GROUNDNG TECHNIQUE

PROGRESSIVE MUSCLE RELAXATION FOR DEPRESSION & STRESS

MENTAL BODY SCAN- FOCUS YOUR MIND

EXCERCISE & YOUR MENTAL HEALTH ( WEEK1)

MONITOR YOUR LEARNINGS

A QUESTION TO THINK ABOUT...

PRINTABLE- WEEK 1- 2ND HALF- THIS WEEKS BOOKLETS & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

STEP 1- COPING STRATEGIES

STEP 2-THE BIGGER PICTURE

STEP 3- CORE BELIEF'S

STEP 4- ADVANTAGES & DISADVANTAGES FOR STAYING THE SAME

STEP 5- COGNITIVE BEHAVIOURAL THERAPY MODEL & REFLECTION

MASLOW'S HIERARCHY OF NEEDS

STEP 6- END OF WEEK 1

PRINTABLE-WEEK 2- PROGRAM NOTES & WORKSHEETS

STEP 1- NOTICE YOUR MOODS

WHAT IS YOUR MOOD TODAY?

STEP 2- NOTICING YOUR NEGATIVE THOUGHTS- METHOD 1- BELL BAND

STEP 2- NOTICING YOUR NEGATIVE THOUGHTS- METHOD 2-NEGATIVE THOUGHTS DIARY

DEPRESSION INFORMATION

ENVIRONMENTAL FACTORS & BIOLOGICAL FACTORS

STEP 3- SEASONAL AFFECTIVE DISORDER (SAD) INCLUDING BLUE LIGHT THERAPY

SEROTONIN

BEST WAYS TO MANAGE DEPRESSION

ANXIETY INFORMATION

RECOGNISING HOW YOU RESPOND TO ANXIETY

THE AMYGDALA & YOUR "FIGHT" OR "FLIGHT" RESPONSES

CORTISOL

CORTISOL- How to Decrease Cortisol within the Body.

ADRENALINE

DOPAMINE

ENDORPHINS

OXYTOCIN

PANIC & PANIC ATTACKS

ALL POWERFUL REMINDER

PRINTABLE-WEEK 3- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

STEP 1 - CORE VALUES

STEP 2 BEHAVIOURAL DIARY

STEP 3 - ABC MODEL

TASK- RAISE YOUR VIBRATION

REFLECTION QUESTION

PRIVATE SESSION- Ask me anything...

PRINTABLE-WEEK 4-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

COMPLETE YOUR CLINICAL ASSESSMENTS ( & Monitor your Change)

STEP 1 -GRATITUDE FOR WHAT YOU HAVE

STEP 2- GRATITUDE JOURNAL FOR EACH DAY

STEP 3- STRONG EMOTIONS

STEP 4- MIND OVER EMOTIONS ( ACTIONS 1-7)

STEP 5- MIND OVER EMOTIONS ( ACTIONS 8/9)

CELIBRATE YOUR WINS !!!

A QUESTION TO THINK ABOUT

PRINTABLE-WEEK 5-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

STEP 1- GET TO KNOW YOURSELF & YOUR POSITIVE ATTRIBUTES

STEP 2- SELF- PERCEPTION CONTINUUM

STEP 3- LOW SELF ESTEEM- INCREASE YOUR LOW SELF ESTEEM BY WORKING ON YOUR SCORING

A QUESTION TO THINK ABOUT

PRINTABLE-WEEK 6- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

STEP 1- COMPLEMENTARY ALTERNATIVE THERAPIES

BETTER LIFESTYLE CHOICES + Omega 3 Fatty Acids

ST JOHNS WORT

EXERCISE - INCLUDING TAI CHI, YOGA & QIGONG

MUSIC THERAPY

ART THERAPY

HYPNOTHERAPY & ACUPUNCTURE

MORE ON COMPLEMENTARY ALTERNATIVE THERAPIES

ALL POWERFUL REMINDER

STEP 2- ACCEPTING YOUR FEARS

TASK FOR THIS WEEK

PRINTABLE-WEEK 7- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

STEP 1 - THINKING ERRORS

DISCOUNTING THE POSITIVES

CATASTROPHIZING

ALL OR NOTHING THINKING / BLACK OR WHITE THINKING

PERSONALIZING

BLAMING

MIND READING

FORTUNE TELLING

EMOTIONAL REASONING

FALLACY OF FAIRNESS

SHOULD STATEMENTS

MINIMIZING POSITIVES & MAXIMIZING NEGATIVES

THINKING ERRORS SHEET

STEP 2- THOUGHT RECORDS & EVIDENCE TO THINK DIFFERENTLY

STEP 2- 2 IMPORTANT QUESTIONS

CELEBRATE YOUR WINS !!!

REFLECTION QUESTION

PRINTABLE-WEEK 8- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

COMPLETE YOUR CLINICAL ASSESSMENTS TODAY- To Monitor Change

STEP 1- POSITIVE AFFIRMATIONS & POSITIVE MANTRA'S

STEP 2- SMART GOALS & BREAKING VICIOUS CYCLES

STEP 3- ACTION PLAN

STEP 4- POSSIBLE PROBLEMS & SELF SABOTAGE

CHALLANGING YOUR INNER-SABOTEUR

YOUTUBE VIDEO- Alfred & The Shadow.

REFLECTION QUESTION

PRINTABLE-WEEK 9-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

STEP 1- NOTICING YOUR POSITIVE THOUGHTS -BELL BAND METHOD

STEP 2 - SPECIFIC PROBLEMS - AS THEY OCCUR- ACTIONS 1-4

STEP 3- PROBLEM SOLVING & PRO'S & CON'S LIST

STEP 4- ACCEPTANCE- FOR WHAT YOU CANNOT CHANGE

PRIVATE SESSIONS- ASK ME ANYTHING

REFLECTION QUESTION

PRINTABLE-WEEK 10- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

ANGER & HURT

STEP 1 - ANGER & HURT LETTER

ANGER & HURT - AVOIDANCE

STEP 2- ANGER & HURT REFLECTIONS

TASK

STEP 3 - RELEASING HURT & ANGER

MONITOR YOUR LEARNINGS

GRATITUDE JOURNAL FOR WHAT YOU HAVE.

REFLECTION QUESTION

PRINTABLE-WEEK 11- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

CONTROLLING YOUR ANGER

STEP 1- ADVANTAGES & DISADVANTAGES OF YOUR ANGER

STEP 2- RECOGNIZE YOUR ANGER TRIGGERS

STEP 3- ANGER TECHNIQUES

TIME OUTS

ASSERTIVE COMMUNICATIONS

STOP & LISTEN TO OTHERS VIEWPOINTS

VISUALIZE YOUR CALM- IMAGERY

CHANGE ANGRY THOUGHT THINKING

LEARNING TO SAY NO

STEP 4 - ANGER TECHNIQUES- LONG TERM BENEFITS

STEP 5- WHEN ANGER STRIKES GOING FORWARD- TOOLKIT

ANGER- DON'T FORGET

CELEBRATE YOUR WINS

PRINTABLE-WEEK 12- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

COMPLETE YOUR CLINICAL ASSESSMENTS & MONITOR YOUR CHANGES

STEP 1- RESPONSIBILITY PIE CHART & CONCLUSIONS

STEP 2- GUILT

STEP 3- TAKE ACTION THIS WEEK

A LITTLE NOTE FROM ME JACQUELINE BELL

GRATITUDE

REFLECTION QUESTION

PRINTABLE-WEEK 13 -PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

SHAME- ACTIONS 1-4

HELPLESSNESS- THE 6 STEPS

STEP 1- HELPLESSNESS & CHALLENGING YOUR FEELINGS

STEP 2 - CREATE YOUR OWN SAFE PLACE

STEP 3- SUPPORT

STEP 4- ACCEPT THAT IT TAKES TIME TO HEAL & ADJUST

STEP 5- SEE YOURSELF AS A SURVIVOR. NOT A VICTIM

STEP 6 - WHAT HAVE YOU LEARNT FROM THIS EXCERCISE

CELLEBRATE YOUR WINS !!!

GRIEF & BEREAVEMENT- STEP 1- WHAT STAGE ARE YOU IN?

STEP 2- HEALING- HOW YOU CAN HELP YOURSELF

ACUTE GRIEF

ALL POWERFUL REMINDER

REFLECTION QUESTION

PRINTABLE-WEEK 14-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

FORGIVENESS

STEP 1- LETTING GO OF THE PAST & FORGIVING OTHERS- ACTIONS 1-3

STEP 2- FORGIVING YOURSELF- STEPS 1-3

MAKING AMENDS

FORGIVENESS LETTER

CELEBRATE YOUR WINS !!!

GRATITUDE REMINDER

REFLECTION QUESTION

PRINTABLE-WEEK 15-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

STEP 1- CHANGING CORE BELIEFS'S WITH GRATITUDE - WITH GRATITUDE 1

STEP 2- PLANNING FOR EXPRESSING GRATITUDE TO OTHERS

ALL POWERFUL REMINDER

REFLECTION QUESTION

PRINTABLE-WEEK 16- PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

COMPLETE YOUR CLINICAL ASSESSMENTS

NLP-TIMELINE WORK

NLP & GESTALT THERAPY (ANGER, SADNESS, FEAR, HURT, GUILT)

NLP-BEFORE YOU BEGIN

STAGE 1- LETS START- FINDING THE EVENT

STAGE 2- ACTIONS 1-10

STAGE 3 & 4 - REVISIT LETTING GO & FORGIVENESS

CELEBRATE YOUR WINS !!!

PRINTABLE-WEEK 17-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

6 DAY NEUROSCIENCE CHALLANGE

CHALLENGE- DAY 1

CHALLENGE- DAY 2

CHALLENGE- DAY 3

CHALLENGE- DAY 4

CHALLENGE- DAY 5

CHALLENGE- DAY 6

PRINTABLE-WEEK 18-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

PERFECTIONISM

STEP 1- REALISTIC THINKING

STEP 2- PUT PROBLEMS INTO PERSPECTIVE

STEP 3- LOOK AT THE BIG PICTURE

STEP 4- LOOK AT WAYS TO COMPROMISE

STEP 5- MAKE DELIBERATE MISTAKES THROUGH EXPOSURE

STEP 6- PROCRASTINATION

STEP 7- LOOK AT WAYS TO REWARD YOURSELF & SHOW SELF COMPASSION

GRATITUDE

CONTROL & FEAR

STEP 1- FUNDAMENTAL THINGS YOU CANNOT CONTROL

STEP 2- GET TO KNOW YOUR OWN CONTROL & FEAR ISSUES

STEP 3- TIPS TO FOLLOW TO HELP YOU LET GO

BE HONEST WITH YOURSELF ABOUT YOUR CONTROL ISSUES

RECOGNIZE YOUR TRIGGERS

FEAR & CONTROL- IMAGINE WHAT WOULD HAPPEN IF YOU ACTUALLY LET GO

LEARN TO LIVE IN THE PRESENT

PRACTICE BEING FLEXIBLE

LEARN TO TRUST

LET GO OF YOUR EGO

LETTING GO OF CONTROL & FEAR - TICK LIST

STEP 4 - DECISION IN WRITING

TASKS FOR THIS WEEK

PRINTABLE-WEEK 19-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

MANAGING WORRY & STRESS

STEP 1- ALLOCATE YOURSELF WORRY TIME

HEALTH ANXIETY

AUDIO AFFIRMATION - HEALTH & HEALING

STEP 2- MANAGING WORRY & STRESS- WORKSHEET 1

STEP 2- MANAGING WORRY & STRESS- WORKSHEET 2

STRESS

STEP 1 - WHAT ARE YOU STRESSED ABOUT

STEP 2- STRESS & THE 4 D'S

REFLECTION QUESTION

PRINTABLE-WEEK 20-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY ?

COMPLETE YOUR CLINICAL ASSESSMENTS & MONITOR YOUR CHANGES

TIME MANAGEMENT- LIST TO FOLLOW

ACTION 1- SET YOUR JOBS AS A TO-DO LIST

ACTION 2- COMPLETE THE 4'D'S

ACTION 3- WAKE UP EARLIER- MAKE YOUR DAY LONGER

ACTION 4- BLOCK & REMOVE DISTRACTIONS

ACTION 5 - KEEP MORNINGS FOR MIT'S- MOST IMPORTANT TASKS

ACTION 6- BREAK BIG TASKS INTO SMALLER TASKS

ACTION 7- NO MULTI TASKING

ACTION 8- TAKE SMALL BREAKS FREQUENTLY- REFRESH & REJUVENATE

ACTION 9- TAKE NOTE OF YOUR PROGRESS

ACTION 10- RECHARGE YOUR BATTERIES

TIME MANAGEMENT- Action Steps 1-10 ( WEEK 20)

GRATITUDE

BURNOUT

EXHAUSTION

TASK

WORRY, STRESS & BURNOUT RECOVERY

1-BETTER SLEEP

2-FOCUS ON YOUR NUTRITION

3-EXERCISE

4-SOCIALLY WITH LOVED ONES & FRIENDS

5-RELAXATION & WELLBEING

6-UNPLUG FROM TECHNOLOGY

7-OTHER WAYS TO RECOVER

WORRY, STRESS & BURNOUT RECOVERY CHECKLIST

CELEBRATE YOUR WINS !!!

PRINTABLE-WEEK 21-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

COMBATTING ANXIETY

STEP 1- ANXIETY FEAR LADDER & SAFETY BEHAVIOURS

STEP 2- ANXIETY - FACE YOUR FEARS- USING VISUALIZATION & EXPOSURE

FACE YOUR FEARS WORKSHEET

CINDY EXPOSURE EXAMPLE & THINKING ERRORS

STEP 3 - ANXIETY- FACE YOUR FEARS- GRADED EXPOSURES

CINDY'S GRADED EXPOSURE - Small Lunch

CINDY'S GRADED EXPOSURE- Larger Afternoon Tea

STEP 4- ANXIETY ACTION PLAN

ANXIETY EXPOSURE QUESTIONS

THE BEST WAYS TO MANAGE YOUR ANXIETY

STEP 5 -RECOGNIZE THE OUTCOMES OF YOUR EXPOSURE- VIDEO 1

CINDY'S EXPOSURE OUTCOME

STEP 5 -ANXIETY- RECOGNIZE THE OUTCOMES OF YOUR EXPOSURE- VIDEO 2

STEP 6- RECAP OF ESSENTIAL ANXIETY EXPOSURE STEPS

A NOTE FROM ME JACQUELINE BELL-

PRINTABLE-WEEK 22-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

MISSED OPPERTUNITIES

SMALL EFFORTS DIARY & PROGRESS YOU HAVE MADE EACH DAY

KEEP WORKING ON THE ANXIETY FEAR LADDER

ALL POWERFUL REMINDER

GRATITUDE

PRINTABLE-WEEK 23-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

EXAMINING YOUR LIFE & STAYING WELL

5 MAIN LIFE AREA'S

RELATIONSHIPS

EDUCATION / CAREER/ EMPLOYMENT

RECREATION & INTERESTS

MIND, BODY & SOUL

DAILY RESPONSIBILITIES

TASK

SELF CARE WALK

JAR 1

JAR 2

PRINTABLE-WEEK 24-PROGRAM NOTES & WORKSHEETS

WHAT IS YOUR MOOD TODAY?

COMPLETE YOUR CLINICAL ASSESSMENTS

STEP 1- EXAMINING HOW FAR YOU HAVE COME

STEP 2-SELF PROMOTION

STEP 3 - CORE BELIEF'S- NOW & YOUR CORE BELIEF'S FROM YOUR PAST

STEP 4- YOUR PROBLEMS 24 WEEKS AGO AND NOW- PRESENT DAY

STEP 5- PERSONAL STRENGTHS & RESCOURCES

KINDNESS

NEUROPLASTICITY EXERCISES

PRIVATE COACHING-MINDSET FOR SUCCESS

THANK YOU

WAHT'S NEXT ?