Tools and resources
On this page you will find a number of tools and resources that you may find useful during your therapeutic journey.
Introduction
All the tools and resources on this page are therapeutic tools. You can use these resources freely in your own time. At times, I may refer to these resources during online therapy and complete them collaboratively as part of the session.
Grounding tools
Use this section for grounding exercises, stabilisation prompts, or body-based regulation tools.
The Cambium Growth Model
An interactive model to support exploration of personal growth and therapeutic goals.
Open the Growth Model ToolThe Cambium Life-Stress Calculator
A tool to help you reflect on the cumulative impact of life events and stressors.
Open the Life-Stress CalculatorReflection tools
Sometimes it can be helpful to spend a little time between sessions reflecting on your thoughts, feelings and experiences. The exercises below are gentle ways to check in with yourself. There are no right or wrong answers - just an opportunity to be curious, kind and honest with yourself. Use this for journaling prompts, reflective questions, or session follow-up exercises.
Prompt Set 1 — Reflection
Journaling can help you make sense of your thoughts and feelings. You don't need to write perfectly or even in full sentences — just write whatever comes to mind.
- How have I been feeling this week?
- What has been on my mind lately?
- Is there anything that has been worrying or upsetting me?
- What am I finding difficult at the moment?
- What do I need right now?
- What am I being hard on myself about?
- What would I say to a friend who was feeling the way I do?
- What is something I'm proud of myself for, even if it seems small?
- What am I learning about myself?
- Is there something I need to treat myself more kindly about?
- Is there something I need more (or less) of in my life right now?
Prompt Set 2 — Gratitude
Gratitude doesn't mean ignoring difficult things. It simply means taking a moment to also notice what is good, comforting or supportive in your life — even the small things.
You could try writing:- Three things I am grateful for today
- One person I am thankful for and why
- Something small that made today a little easier or better
- Something I appreciate about my home
- Something I appreciate about my body
- A place where I feel calm or safe
- Something I am looking forward to
- Something kind that someone did for me
- Something kind that I did for myself
At the end of each week, read back over what you wrote and notice:
- What patterns do I see?
- What seems to matter most to me?
- How did it feel to focus on these things?
Worksheets and handouts
Use this area for longer-form material, downloadable resources, or structured exercises.
The Cambium Relationship Circle
A visual worksheet to map the people in your life and explore the quality of those relationships.
Open the Relationship CircleThe Cambium Virtual Sand Tray
A digital version of the sand tray — a creative, expressive tool for exploring inner worlds and experiences.
Open the Virtual Sand TrayThe Cambium CBT Hot Cross Bun
A structured CBT worksheet to explore the connections between thoughts, feelings, physical sensations and behaviours.
The Cambium CBT Thought Record
A thought record to help you identify and gently challenge unhelpful thinking patterns.
The Cambium Timeline
A structured CBT worksheet to explore your past, now and future and how these events have impacted you.
The Cambium Genogram
A structured CBT tool to allow you to explore your family history, relationships and patterns.
The Cambium Defence Mechanism Explorer
An interactive diagram, allowing the exploration of defence mechanisms.
The Cambium DBT House
An interactive diagram, allowing the exploration of your life, values, emotions & relationships.
The Cambium Circle of Control
An interactive diagram, allowing the exploration of what is in your control.
The Cambium Hierarchy of Needs
An interactive diagram, allowing the exploration of what therapy is.
The Roots of Who We Are — The Psychodynamic Perspective of Development
An interactive guide exploring two influential ideas about how our early experiences shape the way we feel, relate, and see ourselves — and what that might mean for your journey in therapy.
The Cambium Drama Triangle
An interactive guide exploring the Karpman Drama Triangle.
The Cambium Cycle of Change
An interactive guide exploring the stages most people move through when making a significant change in their lives.