25 evidence-based techniques from CBT, ACT, DBT and beyond, organized by the area of life they help with most. Each one guides a real conversation, not just a worksheet.
Trace distress back to a rigid 'must' or 'should' belief and actively dispute it, rather than the situation itself.
Identify and challenge distorted automatic thoughts to reduce their emotional impact.
Face an obsessive trigger while deliberately refraining from the compulsion or ritual that normally follows it.
Face a feared situation gradually, in manageable steps, to reduce avoidance and fear.
Practice making room for a difficult feeling rather than struggling to control or eliminate it.
Rebuild engagement with valued, reinforcing activities to lift depressed mood.
Translate a clarified value into a concrete, workable behavior plan, and keep recommitting when it slips.
Identify what genuinely matters across life domains, to guide action instead of relying on mood or motivation.
Create distance from a 'sticky' thought so it has less power over behavior.
Deliberately act opposite to an emotion's urge when the emotion doesn't fit the facts or acting on it won't help.
A brief in-the-moment skill to interrupt an impulsive emotional reaction.
Find the integrated middle ground between pure emotion and pure logic before deciding how to respond.
A sensory-based grounding exercise that anchors attention in the present moment.
Examine a trauma-related 'stuck point' belief about safety, trust, power, or control, and test it against the evidence.
Build and reinforce a calming internal resource using bilateral stimulation, a stabilization step drawn from EMDR therapy.
A brief, structured protocol of writing about a traumatic event across a few sessions to reduce PTSD symptoms.
