Cognitive Behavioral Strategies (CBT)
CBT focuses on identifying and changing unhelpful thought patterns and behaviors to improve your emotional wellbeing. These practical techniques can be incorporated into your daily routine.
Behavioral Activation
Schedule a small, enjoyable activity to boost your mood, such as taking a walk, calling a friend, or cooking a favorite meal. Even brief positive experiences can interrupt negative cycles.
Cognitive Restructuring
Identify and challenge negative thought patterns, then replace them with more balanced, realistic perspectives. Ask yourself: "What's the evidence?" and "What would I tell a friend?"
Graded Exposure
Gradually face avoided situations in manageable steps to reduce fear responses. Create a hierarchy from least to most challenging scenarios.
SMART Goals
Create Specific, Measurable, Achievable, Relevant, Time-bound goals to make progress trackable and attainable.
Dialectical Behavior Therapy (DBT) & Narrative Approaches
DBT Skills
TIPP Skills
Temperature change (cold water on face), Intense exercise, Paced breathing, Progressive muscle relaxation to quickly reduce emotional distress.
Wise Mind
Balance emotional and rational thinking for clearer decision-making. Find the middle path between pure logic and feelings.
Distress Tolerance
Use grounding techniques, healthy distraction, or self-soothing with your five senses to weather emotional storms.
Narrative Therapy Interventions
- Externalizing Problems: Separate problems from your identity (e.g., "I'm experiencing anxiety" vs. "I am anxious")
- Life Story Reflection: Write about a challenge you overcame and what it reveals about your values and strengths
- Letter Writing: Write a letter to your future self or to an emotion you're struggling with
These approaches help you reclaim authorship of your life story and discover untapped resources within yourself.