Cognitive Behavioural Therapy (CBT)
                  Skills Workbook
      Learn more about depression, low mood, anxiety, worry, stress or panic 
                    and how CBT can help you
                          Thoughts
           Behaviour                   Physical 
                                      Symptoms
         Hertfordshire Wellbeing Services
           The organisations within this pack are not currently recommended by 
           this service and are for information only. This booklet is copyrighted by 
             Hertfordshire Partnership University NHS Foundation Trust ©
   CBT Skills Training Book                 Wellbeing Services
                        Hertfordshire Partnership University NHS Foundation Trust
             Sometimes it is common to experience thoughts of very low mood or 
             suicide. If you feel that you mood has deteriorated, and you are unable to 
             manage how you are feeling, please contact the Mental Health Helpline on 
             (01438) 843322, see your GP for an urgent appointment, call 111 or attend 
             your nearest A&E. You can also call the Samaritans on 116 123.
             Please be reassured by contacting the above services you will be able to 
             talk through how you feel and what your options for support are.
             Samaritans website: www.samaritans.org
      CBT Skills Training Book                        2                               Wellbeing Services
                                            Hertfordshire Partnership University NHS Foundation Trust
                                                                                   Contents
                         Introduction                                                                                                                                -  5
                         Tool 1 –                Understanding depression, low mood, anxiety,                                                                        -  6
                                                 panic or worry. 
                         Tool 2 –                ABC Model                                                                                                           -  15
                         Tool 3 –                Setting goals – SMART goals                                                                                         - 19
                         Tool 4 –                Lifestyle changes                                                                                                   - 25
                         Tool 5 –                Increasing activity levels – behavioural                                                                            - 30
                                                 activation
                         Tool 6 –                Facing your fears – overcoming anxiety                                                                              - 37
                                                 and panic 
                         Tool 7 –  Containing worry                                                                                                                  - 44
                         Tool 8 –                Problem solving                                                                                                     - 49
                         Tool 9 –                Thought challenging – cognitive restructuring                                                                       - 53
                         Tool 10 – Wellbeing blueprint                                                                                                               - 61
                         Next Steps                                                                                                                                  - 65
                         Further Reading                                                                                                                             - 66
          CBT Skills Training Book                                                                 3                                                        Wellbeing Services
                        Hertfordshire Partnership University NHS Foundation Trust
      CBT Skills Training Book                        4                               Wellbeing Services