Recovery Resources

Forms and Activities to Support Recovery

The Adverse Childhood Experiences Questionnaire

The ACE questionnaire is a 10-item measure to quantify instances of adverse or traumatic experiences during childhood. This self-scoring questionnaire has been used in large scale studies exploring the impacts of childhood adversity on health outcomes.

Coping Orientation to Problems Experienced Inventory (Brief-COPE)

This is a 28 item questionnaire which describes a person's style of coping when exposed to a stressful event. This includes problem-focused, emotion-focused and avoidant coping.

When your thinking takes you places you would prefer not to go...

This form provides a scripted handout to enable people to deal with 'broken record thinking'. The activity involves shifting attention to particular memories. The form enables people to write down or associate pictures with memories which they can rehearse when they find themselves ruminating or preoccupied with thoughts or cravings.

Mindfulness-Based Self Efficacy Scale (MSES-R)

This is a 22 item scale which explores mindfulness skills and capacities. It includes 6 subscales including emotion regulation, social skills, equanimity, distress tolerance, taking responsibility and interpersonal effectiveness

The PERMA Profiler

The PERMA was developed by Martin Seligman to encourage the development of a flourishing life. There are five building blocks that enable flourishing – Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment (hence PERMA™) – and there are strategies to increase each. The PERMA Profiler quantifies the strength of these areas and aspects of vitality  (Sometimes called the PERMA +)

The Self-Defeating Beliefs Questionnaire

This is a 96 item questionnaire which is a downloadable self-scoring form supporting the online programme, Understanding and changing self-defeating beliefs. This illuminates the strength of Albert Ellis's 12 core beliefs. Users can click on the beliefs that may be relevant to them and explore their impact or access alternative, more helpful beliefs.

Sleep Hygiene Questionnaire

This brief self-scoring form addresses key factors which impact sleep quality and quantity. Further details about sleep hygiene and mental health  as well as an online version of the questionnaire can be found here.


This is a standard worksheet to enable the formulation of smarter goals. SMARTER stands for Specific, Measurable, Achievable, Relevant, Time-Bound, Exciting and Reviewable.

Thought Diary

This is a one page thought diary which is often used in cognitive behavioural Therapy. It encourages people to explore specific Activating events (situations), Beliefs about the event (automatic thoughts) and Consequences (Feelings, behaviour and body sensations). WIth coaching, one can identify and intentionally change beliefs and behaviour which may become problematic.

Resources to assist with tolerating distress and regulating emotions

How to deal with overwhelming emotions

Have you ever 'flipped your lid', or been so emotional or angry that your thinking brain appeared to switch off? It has happened to all of us. This module introduces you to some strategies to rapidly return to a more reasonable frame of mind. In particular some it introduces you to the TIPP set of skills, derived from DBT. TIPP stands for Tip the temperature, Intense exercise, Paced Breathing paired with Progressive muscle relaxation.