Downloadable materials
Free worksheets and graphics you can return to between sessions. (The materials are in Polish.)
Resources
Guides and materials for working on your own.
Worksheets
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Basic automatic thoughts record
A basic worksheet that helps you organise a situation, thoughts, emotions, physiological reactions and behaviour.
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Extended automatic thoughts record
A tool for organising situations, emotions, thoughts and alternative interpretations.
Techniques and reminders
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Box breathing
A short breathing technique that helps lower tension and return to balance.
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4-7-8 breathing technique
A breathing exercise to use when you need to slow down and calm your body.
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The STOP technique
A short sequence that helps you pause automatic reactions and regain mindfulness.
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Basic emotions (CBT/DBT)
A simple chart that helps you name emotions and tell them apart in everyday situations.
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Goal planning
Help with setting out a goal so that it is specific, measurable and achievable.