Mental Health Self Help Resources

This ultimate bundle is made up of 5 amazing digital workbooks for you to complete digitally using your computer, or print off, pop in a binder and work through at your own pace.

It's like having your own health coach at your fingertips, only it costs less than the average price of one coaching session!


The workbooks included:

WORKBOOK ONE: STRESS & ANXIETY

This workbook is for you if you feel like you're overwhelmed with life's worries and responsibilities. Stress is likely to be affecting your health, happiness, and your work and personal life.

By the end of this workbook you will:
• Recognise the symptoms of anxiety and depression
• Learn how to manage thoughts of worry, catastrophic thinking and negative thought patterns.
• Learn how breathing exercises can relieve the symptoms of stress and immediately calm you down.
• Learn how using SCRUM methodology can make managing your work and business significantly less stressful and more productive.
• Put in place highly effective morning and evening routines, tailed to your lifestyle.
• Bring joy, passion and creativity back into your life and find your sense of purpose.
• Reduce feelings of isolation, put less pressure on your romantic connections and rekindle your social life in a way that fits around your life's responsibilities and interests.
• Put in place lifestyle habits which will support your calm mindset and improve your overall health.


WORKBOOK TWO: BODY IMAGE //Expanded Edition//

This printable workbook is designed to help you move from a place of hating your body, to a place of respecting and accepting your body, while also recognizing that you are so much more than your appearance. After completing the coaching exercises your body image will no longer hold you back from the parts of life you've been missing out on.

This 37-page workbook is split into three parts:

1. Body Neutrality - Shifting your focus away from your physical appearance and onto the other parts of what makes you, you.

2. Body Acceptance – Learning how to show your body respect and compassion and reach a place of peaceful acceptance with it.

3. Body Confidence – Reaching the stage where we don’t let our appearance or, more accurately, the thoughts we have about our appearance hold us back from enjoying the life we want.


WORKBOOK THREE: EMOTIONAL EATING

This workbook is packed with coaching exercises based on Cognitive Behavioural Therapy (CBT) to help you better understand the causes of emotional eating and put in place effective alternative, more effective coping strategies for difficult emotions.

This workbook is split into three parts:

1. Understanding Emotional Eating
2. Developing Emotional Awareness
3. Developing Coping Strategies for Difficult Emotions

My approach to Emotional Eating is ‘Anti-Diet’, which means I do not view emotional eating as an ‘eating problem’. Research shows that responding to emotional eating by restricting food intake increases the risk of binge eating and so this is something I strongly advise against when working to overcome emotional eating.

Instead, the focus throughout this workbook will be to become more emotionally aware that we can accurately label our emotions, identify our underlying needs and meet them effectively.
By taking the time to work through the 43 pages of this workbook, you will:

• Understand why dieting or food restriction is NOT a solution to emotional eating (and why it exacerbates it)
• Understand why you comfort eat and how it's benefiting you (yes, really)
• Increase your emotional awareness - you'll be able to accurately label what you're feeling and identify the cause of it
• Develop effective, alternative coping strategies for coping with strong emotions


WORKBOOK FOUR: PEACEFUL EATING

The Printable Intuitive Eating Workbook for people who want to leave diets behind once and for all and embrace Intuitive Eating instead.

The workbook is split into three parts:

1. Developing Body Awareness – these exercises are designed to help you check in with your body’s signals, including your hunger and fullness cues.

2. Unconditional Permission to Eat – these exercises will help you understand and ditch the food rules you’ve adopted from past diets and diet culture.

3.Mindful Eating – these final exercises will help you find enjoyment and satisfaction from food and listen out for pesky thoughts of diets creeping back into your mind.

WORKBOOK FIVE: HEALTH BEYOND THE SCALE

In this workbook, we will be taking steps to improve our physical health, without focusing on weight. The truth is, we can only truly focus on our health, both physical and psychological once we have totally removed ourselves from diet culture and the dieting mindset.

Throughout this workbook, I want you to keep in mind that our health is important, but that it is also not a measure of our self-worth. It does not define us as people, as we are not ‘bad’ people when we become ill or if we have health issues.

This workbook is split into three parts:

• Part 1 - Joyful movement, where we will look at how to add pleasurable forms of movement into our lives and working through the barriers and issues we may have around exercise.

• Part 2 - Gentle nutrition, where we will look at the physical effect’s food has on us, some general nutritional guidelines (not rules!), and why calories and portion sizes are irrelevant. We will also discuss what we mean by the term ‘play-food’ and the value of ‘play-food’.

• Part 3 - Alternative ways to assess health, where we will look at biomarkers such as blood pressure, blood glucose, and blood cholesterol. All of these are far more useful in diagnosing, managing, and preventing common lifestyle illness, than simply stepping on a bathroom scale.
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PRINTING TIPS:

This workbook contains a mix of portrait and landscape pages. Please select 'Auto portrait/landscape'
when printing.

You can also print on both sides to save paper.

Follow me on Instagram & Facebook: @beyondthebathroomscale

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ABOUT THE CREATOR

Karen Lynne Oliver, BA, MA, is the founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image.

A former Social Worker, Karen holds a bachelor’s degree in Sociology, specialising in health and society and a master’s degree in Social Work. She has trained in counselling skills and psychotherapy-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Motivational Interviewing (MI).

Karen has previously written HuffPost UK and has been featured in The Metro, Cambridge Independent and Cosmopolitan Magazine.

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NOT LICENSED FOR PROFESSIONAL USE
To obtain professional use license, please purchase the workbooks using this link: https://beyondthebathroomscale.co.uk/therapy-workbooks/p/body-image-disordered-eating-cbt-workbooks-digitally-fillable-and-printable-for-professional-use-health-coach-therapist-pt

© Copyright 2020 Beyond The Bathroom Scale® – All Rights Reserved.
"Beyond The Bathroom Scale" is a Registered UK Trademark and the intellectual property of the website owner, Karen Oliver, trading as Beyond The Bathroom Scale, part of Lynne Media ('our', 'we', 'us').
We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.

Do you struggle with depression, anxiety, bipolar disorder, Borderline Personality Disorder or other mental health issues?

Are you overwhelmed with keeping track of your appointments, all the different professionals involved in your care, your medication, mood tracking, and maintaining a daily routine?

This mental health pack has been designed to help!

The pack of 5 digital downloads (PDF format) includes:

1. Emergency care plan: space for your important numbers such charities, your care team and your emergency contacts.

2. Appointment tracker & Reflective log: Keep track of all of your appointments, and use the reflective log to note questions to ask or topics to raise in therapy sessions, make reflective notes afterwards, note your feelings, insights and questions for next time.

3. Worry journal: Learn how to identify cognitive distortions and address your feelings of worry with the worry tree exercise.

4. Daily routine and self-care plan: Build a holistic self-care plan to support your mental health and create a bare-basics care plan to get you through the darkest days. Create a realistic morning and evening routine to help you reduce stress, cope with uncertainty and wind-down before bed.

5. Daily planner: Includes a to-do list, mood tracking, medication, habit tracker, and daily gratitude.


ABOUT THE CREATOR:

Karen Lynne Oliver, BA, MA, is the owner of Lynne Media and the founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image.

A former Social Worker, Karen holds a bachelor’s degree in Sociology, specializing in health and society and a master’s degree in Social Work. She has trained in counselling skills and psychotherapy-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Motivational Interviewing (MI).

Karen has previously written HuffPost UK and has been featured in The Metro, Cambridge Independent and Cosmopolitan Magazine.

© Copyright 2021 Karen Lynne Oliver for Lynne Media – All Rights Reserved.

We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.

Have you lost a loved one recently? Do you feel numb and lost? Are you overwhelmed with emotions, fears and anxieties about the future?

Having lost my father to dementia, I have personal experience of grief and the aftermath, as well as professional experience of helping clients through the grieving process. I have designed this workbook to be a self-help companion throughout each the stage of the grieving process.

When we lose someone, it can feel like our entire life has stopped or been put on pause, while the rest of the world rushes by and continues as normal. Depending on how recent your bereavement was, you may still be in a state of shock. Section One of this workbook is designed to help you come to terms with the reality of the death.

Once you have acknowledged the reality of what has happened, you can then move on to dealing with the pain and difficult mix of emotions you may be feeling. This might include anger, fear, anxiety, guilt, and sadness. We’ll look at how to cope with difficult emotions in Section Two.

In Section Three, we’ll look at the practical difficulties you’re now facing, and how to overcome these obstacles, to readjust to a life without your loved one being physically present.

In Section Four, we’ll look at how you can move forward with your life, without guilt, and still maintaining a healthy connection to your loved one.

I hope this workbook helps you through this difficult time.
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ABOUT THE CREATOR:

Karen Lynne Oliver, BA, MA, is the owner of Lynne Media and the founder of Beyond The Bathroom Scale®, a hub of self-help resources to aid with recovery from disordered eating and body image.

A former Social Worker, Karen holds a bachelor’s degree in Sociology, specializing in health and society and a master’s degree in Social Work. She has trained in counselling skills and psychotherapy-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Motivational Interviewing (MI).

Karen has previously written HuffPost UK and has been featured in The Metro, Cambridge Independent and Cosmopolitan Magazine.


NOT LICENSED FOR PROFESSIONAL USE


© Copyright 2021 Karen Lynne Oliver for Lynne Media – All Rights Reserved.

We take the protection of our intellectual property very seriously. If we discover that you have breached the terms of the license, we may bring legal proceedings against you and seek monetary damages and/or an injunction to stop you using our materials. You could also be ordered to pay our legal costs.