A full page description plus 2 recordings of a progressive muscle relaxation from Anxiety Canada.

“Progressive Muscle Relaxation teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep.”

A downloadable PDF from Therapist Aid that gives you the basic structure of a Thought Record typically used in CBT. This is a resource that you would use with your therapist to start, then take it home and fill it out when problematic thought patterns come up.

A downloadable PDF from the Beck Institute that goes over common thinking distortions and then offers questions for self-reflection. You’re given an opportunity to really question your thoughts and see what is realistic and what might not be.

“Just because you think something, doesn’t necessarily mean it’s true”