Posters & Worksheets

Self-Monitoring Chart

There are both helpful and unhelpful ways of reacting to a situation.

The aim of Cognitive-Behavioural Therapy is to help you stop the unhelpful reactions which trap you in a vicious cycle of negative thoughts, feelings and behaviour.

The ‘Self-Monitoring Chart’ will help you to do this. 

Read Change Your Thinking…. Change Your Life! for more information about how Cognitive-Behavioural Therapy works.

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Monitoring Thinking

Part of Cognitive-Behavioural Therapy involves monitoring your thoughts. Completing the worksheet will allow you to see the effect of negative thinking.

Warning: While it is helpful to see the effects of negative thinking, don’t punish yourself for thinking this way. Punishing yourself merely creates another cycle of negative thinking!

Read Change Your Thinking…. Change Your Life! for more information about how Cognitive-Behavioural Therapy works.

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Feeling Words

Part of Cognitive-Behavioural Therapy involves identifying your feelings. This is not always easy - the more blocked you are from deep, underlying feelings, the harder it will be to identify them accurately. This poster helps you identify and label feelings.

Read Change Your Thinking…. Change Your Life! for more information about how Cognitive-Behavioural Therapy works.

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Challenging Negative Thoughts

The process of challenging or testing negative thoughts is a crucial part of Cognitive-Behavioural Therapy. Challenging your negative thoughts requires you to answer many questions. The more you answer, the more you can ‘test’ your thinking. This poster gives you a list of useful questions to challenge or ‘test’ your negative thinking.

Read Change Your Thinking…. Change Your Life! for more information about how Cognitive-Behavioural Therapy works.

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I Speak With Respect

In my assertiveness course, “How to Stand up for Yourself Without Standing on Others”, I show that of the five communication styles – assertive, aggressive, passive-aggressive, manipulative and submissive – the assertive style is the one we should be striving to use most of the time, because with this style you:

  • Treat both yourself and others with respect and so gain respect in return
  • Are more productive, because you waste less energy on anger, frustration and anxiety
  • Are more effective, because you don’t have to resort to aggression, sarcasm or deviousness
  • Will experience less depression, anxiety and stress, but greater self-esteem, self-acceptance and confidence.

This poster is an affirmation that you are being assertive. Use it as a reminder to keep on track.

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Transactional Analysis Life Positions Poster

Based on decisions made in infancy, we assume one of four basic psychological life positions, which to a large extent determines our pattern of thinking, feeling, and behaving. The challenge is to become aware of our life position and if necessary, create a healthy alternative.

The four life positions were developed by Frank Ernst into the well-known OK Corral shown in this poster.

Read Transactional Analysis – Part III (The Scripts We Follow) for details of the four life positions.

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Transactional Analysis Stroke Profile Worksheet

When it comes to giving and receiving strokes most of us use a series of repetitive, unconscious patterns – never thinking about what we are doing. Since strokes are fundamentally involved in everything we do, it can be of great help to become aware of what is known as our ‘stroking profile’.

Read Transactional Analysis – Part I (The Masks We Wear) and Transactional Analysis – Part II (The Games We Play) and fill in your profile using the worksheet and guide provided.

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Signs & Symptoms of Trauma - Info Sheet

A traumatic event is an event that involves a threat to one’s own life or body, or involves witnessing a life threatening event that someone else faces.  

If you or a friend have experienced a trauma it is helpful to know what to expect. Most people will experience some of the symptoms mentioned in this list after a trauma - you are not going crazy, this is normal. It is a really good idea to seek professional trauma counselling so that these normal symptoms do not turn into PTSD - a long term and complicated reaction to trauma.

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Basic Rights Poster

(Presented as part of my How to Stand up for Yourself course & To Thine own self be True - the Confident You! talk)

Assertiveness is about having clear, honest and respectful relationships with others. Part of this is knowing your Basic Rights and standing up for them.

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Character Traits Poster

(Presented as part of my YOU-Q: Finding Your Inner Winner talk and coaching journey)

Character Traits are words which you would use to describe someone, or which other people would use to describe you.

Have a look at the list and choose the 5 traits that you would like to be known for. 

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Values Poster

(Presented as part of my YOU-Q: Finding Your Inner Winner talk and coaching journey)

Knowing your values is important, because values give you direction. If you have to make a decision in life, it is your values that will help you make that decision. Your values act as your compass, and you need to know where your true north is if you want to stay true to your path in life.

Have a look at the list of values and decide which are the most important to you. Choose only 3.

The Step by Step Values Guide on the second page will help you to make your choices.

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