A technique for every moment

26 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.

Anxiety

ABC Model & Disputing

Trace distress back to a rigid 'must' or 'should' belief and actively dispute it, rather than the situation itself.

Cognitive Restructuring

Identify and challenge distorted automatic thoughts to reduce their emotional impact.

Exposure and Response Prevention

Face an obsessive trigger while deliberately refraining from the compulsion or ritual that normally follows it.

Graded Exposure Hierarchy

Face a feared situation gradually, in manageable steps, to reduce avoidance and fear.

Willingness & Acceptance

Practice making room for a difficult feeling rather than struggling to control or eliminate it.

Depression

Behavioral Activation

Rebuild engagement with valued, reinforcing activities to lift depressed mood.

Committed Action

Translate a clarified value into a concrete, workable behavior plan, and keep recommitting when it slips.

Values Clarification

Identify what genuinely matters across life domains, to guide action instead of relying on mood or motivation.

Distress Tolerance

Radical Acceptance

Fully accept a painful reality that cannot currently be changed, to stop suffering caused by fighting it.

TIPP Skill

Rapidly lower extreme emotional arousal using body-based crisis survival skills.

Emotion Regulation

Cognitive Defusion

Create distance from a 'sticky' thought so it has less power over behavior.

Opposite Action

Deliberately act opposite to an emotion's urge when the emotion doesn't fit the facts or acting on it won't help.

STOPP Skill

A brief in-the-moment skill to interrupt an impulsive emotional reaction.

Wise Mind

Find the integrated middle ground between pure emotion and pure logic before deciding how to respond.

Interpersonal Effectiveness

DEAR MAN

A structured script for asking for what you need or saying no, while keeping the relationship and your self-respect intact.

Motivation & Ambivalence

Decisional Balance & Change Talk

Surface both sides of an ambivalent decision and draw out the person's own reasons for change.

Miracle Question & Scaling

Build a vivid picture of a preferred future, then locate concrete progress already made toward it.

Self-Criticism & Shame

Parts Dialogue & Self-Leadership

Identify a harsh inner critic or protective 'part' and dialogue with it from a calm, curious Self rather than being fused with it.

Self-Compassion Break

A brief practice offering kindness to oneself in a moment of suffering.

Stress & Relaxation

CBT-I Sleep Reset

Core CBT for Insomnia techniques — stimulus control and a wind-down routine — for a mind that won't switch off at bedtime.

Diaphragmatic Breathing

Slow, deep belly breathing that counters the physical symptoms of acute anxiety.

Progressive Muscle Relaxation

Systematically tense and release muscle groups to lower physical tension and anxiety.

Trauma & Grounding

5-4-3-2-1 Grounding

A sensory-based grounding exercise that anchors attention in the present moment.

Cognitive Processing Therapy Worksheet

Examine a trauma-related 'stuck point' belief about safety, trust, power, or control, and test it against the evidence.

EMDR Resource Installation

Build and reinforce a calming internal resource using bilateral stimulation, a stabilization step drawn from EMDR therapy.

Written Exposure Therapy

A brief, structured protocol of writing about a traumatic event across a few sessions to reduce PTSD symptoms.