The vicious flower is a very useful framework for challenging long-held beliefs that do not serve us well. It can make it easier to visualise how unhelpful thoughts and behaviours can trigger yet more unhelpful thoughts and behaviours, forming a vicious cycle by reinforcing our existing, unhelpful, deep-seated beliefs.

Write or type a key thought or belief statement at the centre of the flower (e.g. “I’m bound to get a terminal illness before I’m 50”).

The petals represent the safety and avoidance behaviours driven by this belief. Seeing these can increase awareness of how such behaviours, and the thoughts that accompany them, maintain the belief and increase anxiety.

Complete a petal for each safety or avoidance behaviour related to the central belief statement. Give yourself Brownie points if you can also identify the cognitive distortions behind the thought that led to the behaviour. Before you begin, take a look at some of the filled-in examples below.

Add as many petals as necessary. If you have more than the five given here, try sketching the flower on a large piece of paper and add the extra petals there.

Once you have completed your flower, work on one petal at a time. You might find it helpful to use post-it notes to show your progress as you complete each petal.