Free Self-help Programme Downloads

Download your workbooks below The workbooks are password protected. Click the button and make a note of the password:  

• Introduction - Section 1 (0.5Mb PDF)
• Understanding Anxiety - Section 2 (1.7Mb PDF)
• Changing Ourselves - Section 3 (1.7Mb PDF)
• The 'BEST' Approach - Section 4 (2.1Mb PDF)
• Relaxation - Section 5 (2.9Mb PDF)
• Difficult Feelings - Section 6 (1.5Mb PDF)
• Difficult Thoughts - Section 7 (1.8Mb PDF)
• Problem Solving - Section 8 (0.7Mb PDF)
• Staying Well - Section 9 (2.3Mb PDF)

Download the Relaxation Exercise (26.5Mb WinZip file). You can also listen to my audio files Make Panic History (8.5Mb MP3) and the Grounding Exercise (5.6Mb MP3).

Download professional support resources below. These downloads are primarily intended for professionals and for those helping others with the programme.

• CCBT Referral Form (390k PDF)
• Intake and Goal Setting Form (515k MS Word 2003 document)
• Information Brochure (110k PDF)
• HADS Recording Form (220k PDF)

Bugs? Having problems with your workbooks? If they don't seem to work as expected, please try upgrading to the latest version of Adobe Acrobat Reader^®.

Important - Please Read Carefully!

1. Click on the links above to download your workbooks. Remember to save your workbooks to your computer - you won't be able to save your changes if they're open in your browser!
2. When you open your workbooks in Acrobat Reader^® you'll be able to either print them off, or complete them on your computer by typing directly into the documents. You'll need Adobe Reader 6.0 or better.
3. The professionally supported programme is currently only available in certain parts of Wales. Please don't attempt to send a referral if you are outside an area where this service is provided.

Thank you!

Thank you very much for downloading the programme, I hope you enjoy it and find it beneficial. If you have any suggestions as to how the programme may be improved, please

¹ Download Acrobat Reader^® software if required (it's free!). Most computers already have Acrobat Reader installed.

²  Download WinZip^® - you may need it to 'unzip' some parts of the programme. Windows XP,^® Vista^® and Windows 7^® can all do this automatically. A trial version of Winzip^® is available as a free download and open-source equivalents (e.g. 7Zip, Peazip) are freely available.

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