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CommunicationBrief Non-Violent Communication ExercisesThe goal of this tool is to familiarize clients with NVC and allow them to practice NVC at home using a series of brief exercises. Open
CommunicationMaking an Effective Request for ActionDaily, we interact with others and rely upon them to do things that are important to us. For instance, we may ask a colleague to help with a certain project at work. We may ask our kids to clean their rooms or to be home on time. In this exercise, you are going to practice making an effective request for action.Open
CommunicationMy Boundary Response PlanBoundary setting in a conversation means speaking up for and defending one’s limits when another person(s) does, says, or makes a request for something perceived as unacceptable. Several research findings stress the importance of expressing concerns. Open
CommunicationSmall Talk to Build ConnectionIn everyday life, many of us would opt to keep to ourselves rather than strike up a conversation with a stranger. Because of this, we miss out on opportunities to connect with other people, which, research tells us, is something that makes us happier and healthier. This exercise invites you to make a connection rather than remain secluded.Open
CommunicationThree Loving ConnectionsThe “three loving connections” is an exercise that aims to cultivate the emotion of love by seeking out three meaningful interactions each day and reflecting on them each night. Preliminary findings suggest that recording these experiences triggers positive physiological effects in the body. Open
CompassionLetter of Self-CompassionOpen
CompassionBefriending Your Inner CriticThis tool identifies your own unique internal Judger voice and work with it, instead of engaging in the battle.Open
CompassionCompassionate Chair WorkThis exercise helps you access disparate facets of the self to understand how they work together, conflict, and feel when experienced in the present.Open
CompassionCompassion-Based MotivationFirst, this exercise can help you become aware of how you may use self-criticism to motivate yourself. Second, the exercise offers a new perspective on self-motivation that is characterized by more compassion and support. Third, it offers a concrete way of implementing compassion-based motivation.Open
CompassionDeveloping Self-AppreciationThis tool is to help you develop self-appreciation by discovering qualities that you appreciate about yourself and acknowledging influencers (people, places, things) that helped you develop these good qualities.Open
CompassionHow Would You Treat a FriendFirst, this tool aims to highlight the discrepancy between how one treats oneself versus how one treats a friend when life is difficult. Second, it aims to help individuals practice cultivating self-compassion.Open
CompassionIncreasing Self-Compassion by Realizing Common HumanityOpen
CompassionLoving-Kindness Meditation for Out-GroupsOpen
CompassionReframing Critical Self-TalkOpen
CompassionReleasing Self-Criticism Thought BalloonsOpen
CompassionS.A.F.E. Self-Compassion PracticeOpen
CompassionSelf-Care Vision BoardOpen
CompassionSelf-Compassion BoxOpen
CompassionSelf-Compassion BreakOpen
CompassionSelf-Compassion PauseOpen
CompassionSelf-Critic Job DescriptionOpen
CompassionTaking Care of MyselfOpen
CompassionSelf-Compassion Miracle QuestionOpen
CompassionTranscending Pain: Using Personal Suffering to Benefit OthersOpen
CompassionVisualizing a Compassionate SelfOpen
CopingPersonal Coping MantraThis tool aims to help clients (1) understand the link between negative thoughts and feelings and (2) replace unhelpful negative thoughts with helpful coping thoughts.Open
CopingActing Opposite to UrgesThis exercise directs clients to act in ways that are contrary to the behaviors toward which their difficult emotions pulled them. The technique helps clients do less of what does not work and more of what does in order to change their emotions.Open
CopingAdaptive and Non-Adaptive Coping ThoughtsOpen
CopingDealing with Uncontrollable CircumstancesOpen
CopingDon’t Think About Your ThoughtsOpen
CopingEmotion Regulation WheelOpen
CopingExploring Action TendenciesThe goal of this tool is to increase awareness of action tendencies that result from both positive and negative emotions.Open
CopingIdentifying Emotional Avoidance StrategiesThis exercise is designed to help clients develop greater awareness of their patterns of emotional avoidance. Clients will develop an understanding of how avoidance of emotions maintains current patterns of emotional responses in the long term, and this will make room for them to develop new, more helpful behavioral responses to intense emotions.Open
CopingIdentifying False Beliefs About EmotionsThis exercise is designed to help clients uncover dysfunctional or false beliefs about emotions.Open
CopingMy Stress ProfileOpen
CopingPracticing Acceptance with Ice CubesThe goal of this experiential exercise is twofold. First, mindful acceptance can be a challenging construct for some clients. This exercise allows clients to practice acceptance directly by applying it to an unpleasant sensation. Second, clients can directly experience the effects of acceptance on pain and suffering.Open
CopingRewriting the Narrative with HumorOpen
CopingS.O.B.E.R. Stress Interruption
CopingSelf-Reflection Prompts
CopingSolution-Focused Guided Imagery
CopingSpending Time in Nature
CopingStrengthening The Work-Private Life Barrier
CopingStress DiaryOpen
CopingStress Management Emergency Plan
Coping5-4-3-2-1 Stress Reduction TechniqueThis exercise aims to help clients use their five senses like an anchor to refocus their attention on what is happening in the present moment. In this way, clients can better manage stress by focusing on their current surroundings rather than on overwhelming internal thoughts and feelings.Open
CopingConsequences of Experiential Avoidance
CopingSpheres of Personal Control
CopingVisualization for Stress Reduction
EmotionsColoring in for Emotional ClarityThis tool is twofold. It allows you, first, to connect to your emotions and, second, to gain clarity about the different emotional states experienced in a given situation.Open
EmotionsDealing with Other People’s ComplainingThis exercise help you manage the complaining of others. By increasing the complainers’ awareness of their current emotional state, you will learn to interrupt the negative monologue of others and respond in a way that encourages positive action.Open
EmotionsPositive Emotion BrainstormOpen
EmotionsReframing “faux feelings”This tool aims to help clients understand (1) the difference between a faux feeling and a true feeling and (2) the existence of unmet psychological needs. Rather than blaming others for their feelings, clients can thus learn to take responsibility for these feelings. Moreover, the inward focus that is promoted by seeing through faux feelings helps clients resolve conflicts more effectively by communicating about their true feelings and needs instead of criticizing others.Open
EmotionsRipple Effects from EmotionsThis tool is to increase awareness of the consequences of expressing emotions for others. Wise expression of emotion means that you consider both the short-term and long-term consequences for others when expressing emotions.Open
EmotionsSelf-Reflecting on Emotional IntelligenceThe goal of this exercise is for clients to take a closer look at their emotional skills and to systematically assess these skills through an emotionally intelligent lens.Open
EmotionsEmotion MeterThis tool was designed to help you build the skills of recognizing and labeling emotions.Open
EmotionsFeeling WheelOpen
EmotionsVisualizing the Bodily Experience of an EmotionThis exercise aims to increase emotional awareness by inviting clients to explore and draw their emotions in the body.Open
EmotionsWindow of ToleranceThis tool aims to increase people’s ability to perceive and understand accurately the signs that they are hyper-aroused or hypo-aroused. It further helps them learn to return to the window of tolerance, the optimal state of arousal for healthy functioning.Open
EmotionsWise Mind Chair WorkThis tool introduces you to the three states of mind depicted in the DBT wise mind model through education and chair workOpen
GoalsA Mindful Goal FocusClients identify their goal focus type (that is, how much time and energy they typically spend on future goals) and, if necessary, to help them move toward an optimal goal focus type (that is, a mindful goal focus).Open
GoalsAdvanced Goal AnalysisOpen
GoalsAwareness of Progress and Accomplishments
GoalsBackward Goal PlanningOpen
GoalsBoosting Motivation by Celebrating Micro-SuccessesOpen
GoalsConsulting the Future Self When Making ChoicesThis exercise aims to help clients make choices by consulting their future selves and considering the future consequences of decisions made in the present.Open
GoalsFacilitating Self-Concordant ActionOne of the critical components of behavioral change is to ensure that clients’ actions are in line with their values. When a client participates in this exercise, they are allowed to not only identify the values that feed their desire to want to change their behaviors, but they are also invited to focus their attention on how those values are reflected in the behavioral change. Therefore, it is hypothesized that when a client completes this exercise, their attention will center on how they can act in improved alignment with their values.
GoalsFacing the Effect of Fear-Based Beliefs on Goal AchievementOpen
GoalsGoal Visualization
GoalsGoals Vision BoardThis exercise aims to help clients visualize their long-term goals by creating an inspiring and meaningful vision board that serves as a tangible reminder of the things they want to achieve in life.Open
GoalsHabit TrackerThis exercise is to help you monitor and record the daily use of desired behaviors through the practice of habit tracking.Open
GoalsHope Map
GoalsImplementation Intentions
GoalsInnovation Planning ProcessThis exercise provides a scaffolded process to enhance innovation planning, allowing the effective use of both divergent and convergent thinking processes at specific times to effectively translate ideas into reality.Open
GoalsInspiration and Dealing with Challenges
GoalsMental Contrasting Using the WOOP Method
GoalsReframing Avoidance Goals to Approach GoalsThe goal of this exercise is to help clients reframe avoidance goals to more positive approach goals. In this way, intrinsic motivation and mobilization of energy towards progress and goal attainment may be increased.Open
GoalsSeeing Through the Illusion of Need ProjectionClients will identify the promise of a particular future goal in terms of its expected outcome. They will then explore how they can begin to meet these unmet personal needs now before they turn into future goals.Open
GoalsSelf-Concordant Goal Analysis
GoalsSelf-ContractThis tool helps people act upon their commitment to make the desired change.Open
GoalsSetting Goals Around Temporal Landmarks
GoalsTask PrioritizationOpen
GoalsUsing Intrinsic Values to Promote Goal CommitmentOpen
GoalsUsing Role Models to Facilitate Goal AchievementClients will identify a suitable role model to inspire and motivate them to achieve a current personal goal.Open
GoalsVision QuestOpen
GratitudeCultivating Gratitude Through Counterfactual Thinking
GratitudeGratitude by Mental Elimination
GratitudeGratitude for Important People
GratitudeGratitude in Romantic Relationships
GratitudeGratitude Journal
GratitudeGratitude Letter
GratitudeIncreasing Awareness of Complaining
GratitudeLittle Gratitude Habits
GratitudeReplacing Non-Grateful Thoughts With Grateful Thoughts
GriefA Fine Line Between Avoidance and Helpful DistractionOpen
GriefA Letter to the DeceasedOpen
GriefAnalyzing My Way of GrievingOpen
GriefBigger Than GriefOpen
GriefContinuing the Bond to the Deceased Through RitualRituals are actions that are carried out deliberately and signify something much greater than the acts themselves. When we experience loss, performing grief rituals can help us find peace, feel connected to those who are no longer here physically, and come to terms with a life-changing loss.Open
GriefCreating Rituals Around LossOpen
GriefJournaling Through Grief in 40 DaysThe death of a loved one and the pain that follows are among the most difficult experiences we can go through. Amid grief, feelings can be overwhelming. However, putting our most heartfelt thoughts and emotions into words can help us slow down and reflect upon the loss of someone special.Open
GriefPeople Supporting You As You GrieveOpen
GriefReconnecting With the Deceased Through ImageryOpen
GriefTaking Care of the Grieving SelfThis tool provides a framework for assessing your client’s levels of self-care while providing suggestions and space to brainstorm novel and creative ways to take care of the grieving self.Open
GriefThe Life CertificateIn this exercise, you will create a Life Certificate for your lost loved one. A Life Certificate is a way for you to honor this special person and the unique relationship you had. Through remembering and honoring them in this way, they remain with you for eternity – in your memories, the stories you tell, and the life you live as a result of having had the privilege of knowing them.Open
GriefThe Right to Grieve In Your WayOpen
GriefWorking Through the Four Tasks of MourningOpen
GriefYou Are Not Alone in Your SufferingOpen
HappinessBucket Fillers
HappinessChasing Happiness
HappinessCreating Flow Experiences
HappinessExploring Flow Experiences
HappinessGetting off the Hedonic Treadmill
HappinessIdentifying Factors That Hinder Well-Being
HappinessMeeting Needs Across Different Life Domains
Meaning & ValuesA Value-TattooOpen
Meaning & ValuesBefore-You-Die Bucket List
Meaning & ValuesCaring About the Right Things
Meaning & ValuesCompleting Sentences to Clarify ValuesOpen
Meaning & ValuesCore Values in Romantic Relationships
Meaning & ValuesCrowdsourcing Moments of Meaning
Meaning & ValuesFinding Your Ikigai
Meaning & ValuesLearning From Value-Based Actions of the Past
Meaning & ValuesMy Gravestone
Meaning & ValuesMy Last Day on Earth
Meaning & ValuesPrioritizing Personal ValuesOpen
Meaning & ValuesPromoting Altruism to Enhance Purpose
Meaning & ValuesSelf-Eulogy
Meaning & ValuesSocial Network Investment Analysis
Meaning & ValuesThe Beyond Limitation Question Technique
Meaning & ValuesThe Top 5 Values
Meaning & ValuesThe Values Diagrams
Meaning & ValuesThe Values LanternOpen
Meaning & ValuesThe Values Timeline
Meaning & ValuesValued Living During Challenging Times
Meaning & ValuesValues Vision Board
Meaning & ValuesValues-Based Goal Setting
MindfulnessConnecting to Your Intuition
MindfulnessEnjoying Food Mindfully
MindfulnessExploring a process-oriented versus goal-oriented mode
MindfulnessInformal Mindfulness Practices
MindfulnessMindfully Meeting Other PeopleOpen
MindfulnessMoving from Cognitive Fusion to Defusion
MindfulnessThe Effects of Language on Thinking, Emotion, and Physiology
MindfulnessUsing Story Telling to Elicit Automatic Judgments
MindsetAdopting a Growth Mindset to CriticismOpen
MindsetAssessing Perceived Social SupportOpen
MindsetBuilding Open-Mindedness in RelationshipsOpen
MindsetCognitive RestructuringOpen
MindsetDiary of Better MomentsOpen
MindsetDoors Closed Doors OpenOpen
MindsetEight Steps to ForgivenessOpen
MindsetExploring Explanatory StylesOpen
MindsetFacilitating Forgiveness by Recognizing our Shared HumanityOpen
MindsetForgiveness LetterOpen
MindsetGivers, Takers, and MatchersOpen
MindsetIncreasing a Growth Mindset Through WritingOpen
MindsetLeaving the Comfort ZoneThe fear zone is, by definition, scary and uncomfortable. It is the zone that prevents most people from ever leaving the comfort zone. However, those with a growth mindset are more able to endure the fear zone for the sake of growth and learning. These people can experience the benefits of venturing beyond their comfort zone, which makes it easier and more attractive to do it again. This tool was designed as a visual aid for people to understand the costs of staying in the comfort zone and the necessity to leave this zone to experience growth.Open
MindsetMy Learnings ListOpen
MindsetOptimistic Thinking StyleOpen
MindsetStop Holding GrudgesOpen
MindsetTapping Into Your Inner OptimistOpen
MindsetThe Antifragile MindOpen
MindsetThe Best Possible SelfOpen
MindsetThe Yes-Brain Versus the No-BrainOpen
MindsetWhat Does Not Need To ChangeOpen
MotivationAnalyzing Relationship CommitmentOpen
MotivationCosts and Benefits of Unhelpful BehaviorOpen
MotivationMotivational Interviewing TechniquesOpen
MotivationMotivational Vision BoardOpen
MotivationPreparing for change: The DARN-C acronymOpen
RelationshipsAddressing Unhelpful Beliefs about Romantic RelationshipsThe goal of this tool is to improve wellbeing in intimate relationships by learning to identify unhelpful beliefs or “myths” that one holds about relationships.
RelationshipsAsking for SupportThe goal of this tool is twofold: to (1) increase clients’ awareness of personal barriers to asking for support; and (2) introduce and practice effective ways of help-seeking.
RelationshipsBuilding Social Capital
RelationshipsIdentifying our Expert Companionshelp clients identify the characteristics they desire in an expert companion, identify potential expert companions within their existing social network, and identify suitable exert companions for their current needs.
RelationshipsImproving Expression and Understanding in RelationshipsOpen
RelationshipsInvesting in Valued Relationships
RelationshipsLooking at Difficult People from a Strength PerspectiveOpen
RelationshipsManaging Toxic RelationshipsOpen
RelationshipsTesting Low Social Support Beliefs
RelationshipsBreak-Up Plan: Ending Friendships That No Longer WorkHelp increase clients’ awareness of relationships that are no longer working for them and the reasons why they are not working and to guide clients through the process of ending a friendship gracefully and respectfully.
ResilienceBenefit Finding
ResilienceThe Best Possible Resilient Self
ResilienceThe Resilience Plan (The Four S’s)
ResilienceUsing Values to Build Resilience
SavoringCreating Savoring Rituals
SavoringPositive Reminiscence
SavoringSavor the Moment
SavoringThe Savoring Expedition
SavoringUsing Photography to Increase Savoring
Self-acceptanceAccepting Compliments
Self-acceptanceExploring Domains of Self-Worth
Self-acceptanceLearning to Rate Behavior Rather Than the Self
Self-acceptanceSeeing Through the Illusion of Self-Rating
Self-acceptanceStacking Personal Standards
StrengthsA Reflected Best Self PortraitOpen
StrengthsA Strength-Based RésuméOpen
StrengthsAnalyzing Environmental StrengthsOpen
StrengthsAnalyzing Strengths Use in Different Life DomainsOpen
StrengthsAppreciative Inquiry of RelationshipsOpen
StrengthsCore QuadrantsOpen
StrengthsExploring Strengths DynamicsOpen
StrengthsExtracting Strengths from ProblemsOpen
StrengthsIdentifying Limiting Beliefs About Personal StrengthsOpen
StrengthsInward and Outward Strength ExpressionOpen
StrengthsPersonalizing Strengths
StrengthsPromoting Altruism Using Strengths
StrengthsStrength CollisionsOpen
StrengthsStrength RegulationOpen
StrengthsStrengths and Pride
StrengthsStrengths in Significant MomentsOpen
StrengthsStrengths Spotting by Exception FindingOpen
StrengthsThe Freelancer Approach
StrengthsThe Strengths Wheel
StrengthsYou at Your Best
CompassionIdentifying Personal RulesThis exercise is to increase awareness of: A. personal rules B. the function of personal rules C. the extent to which personal rules are applied in a rigid way D. ways to flexibly manage personal rulesOpen
CompassionNon-Judgmental ReflectionOpen
CompassionTraining Self-Compassionate Thoughts and BehaviorOpen
CopingDealing with Guilt Through Writing
CopingHealing Through Writing
CopingInitiating Physical ActivityThe goal of this tool is to help people devise an action plan to integrate physical activity into everyday life.Open
CopingPositive Portfolio
CopingProgressive Muscle Relaxation
CopingWheel of Needs AssessmentOpen
EmotionsUnveiling the Cycle of Thoughts and EmotionsOpen
EmotionsExtracting Needs from EmotionsThis assessment identifies your personal needs that are satisfied, as indicated by the experience of positive emotions, and your personal needs that are not satisfied, as indicated by the experience of negative emotions.Open
EmotionsUsing Music to Express FeelingsThis intervention helps you communicate your feelings and concerns by using music to “translate” your experiences and it may increase your emotional awareness, which has been argued to be the skill most fundamental to emotional intelligence.Open
EmotionsIntensity of Emotions DiagramsOpen
EmotionsFeeling DictionaryThis exercise is to increase your level of emotional awareness. You're invited to define feelings or emotions in terms of the thoughts that usually accompany them.Open
GoalsIncreasing Self-Control through Repeated Practice
GoalsGoal-BuddyThis tool assists you in achieving your goals by teaming up with goal-buddies who will help you stay committed to your goals by keeping you accountable and motivated.Open
GoalsRealizing Long-Lasting Change by Setting Process GoalsThis tool helps you build habits that will result in long-lasting change using the formulation of process-goals.Open
GratitudeNaikan Reflection
GratitudeDaily Gratitude Check-In
HappinessWriting About Intensely Positive Experiences
HappinessSpending Money on Others
HappinessRandom Acts of Kindness
HappinessHave-a-Good-Day Exercise
HappinessThree Funny Things
Meaning & ValuesMeaningful Photography
Meaning & ValuesChoice Point
MindfulnessCooking Mindfully
MindfulnessCreating Quiet Time
MindfulnessPersonal Goal Progress Review
MindfulnessReframing Negative Judgments
MindfulnessDistinguishing Physical from Emotional Hunger
MindfulnessIncreasing Awareness of Cognitive Distortions
MindsetBuilding Self-Efficacy by Taking Small StepsOpen
MindsetFinding Silver LiningsOpen
MindsetMoving Towards a Growth MindsetOpen
MindsetBuilding the Habit of Good EnoughOpen
MindsetCreating a Positive Body ImageOpen
MotivationDaily Motivational AwarenessOpen
CopingMetaphor of the Two ArrowsOpen
CopingPushing the Ball Under Water Metaphor
CopingAcceptance or Avoidance Route
CopingUnwanted Guest
EmotionsNeuroanatomy of an EmotionThis tool teaches you the neuroanatomy of emotions to (1) help you understand what is occurring during emotional distress and (2) learn how to effectively reduce this stress based on these insights.Open
GratitudeResolving Jealousy Using the Camera-Lens Metaphor
GriefMetaphors of GriefOpen
GriefRestoring the Broken Mirror MetaphorOpen
HappinessThe Metaphor of David
HappinessThe Sailboat
Meaning & ValuesPassengers on the Bus Metaphor
Meaning & ValuesThe Scoreboard Metaphor
MindfulnessThe Chessboard Metaphor
MindfulnessThe Narrative Self as Shopping Cart
MindfulnessThe Sushi Train: Mindful Creation of Positive Thoughts
RelationshipsMountain Climber Metaphor
StrengthsWriting as a Metaphor for Strength and Weakness
ResilienceThe Energy Audit
SavoringTaking a Daily Holiday
SavoringExperiencing Awe
StrengthsDaily Strengths Awareness
StrengthsStrength JournalingOpen
StrengthsDaily Exceptions Journal
StrengthsRed and Green ActivitiesOpen
RelationshipsShowing Affection In Different Ways
RelationshipsCreating a Hugging Habit
RelationshipsBuilding Love Maps
RelationshipsBuilding the 5 Rituals of Connection
RelationshipsExamining Rituals of Connection
RelationshipsSound Relationship House Inspection
RelationshipsFostering Admiration in Couples
RelationshipsPositive Relationship TimelineHelps groups through the process of recalling and reflecting on their collective accomplishments, highlights, and positive moments experienced throughout their shared journey as a team. In doing so, teams will create a visual record to identify the positive experiences that connect members and encourage positive dialogue between team members. a couples’ time together – and their expectations for the future – in the form of graphical illustrations, numeric ratings, and narrative accounts of shared experiences.Open
Meaning & ValuesPersonal Values WorksheetYou will examine different aspects of your life using ten different categories. In each section, write down what matters personally to you in the long run. Think about why they matter to you and which you consider the most important.Open
MotivationReadiness to Change AssessmentThe purpose of this tool is to assess clients’ current readiness to change using the 6 stages described in the Stages of Change Model (TMC) by Prochaska et al. (1994). This assessment informs the therapeutic approach and potential interventions to facilitate gradual progression from one stage to the next to achieve long-term behavioral change.Open
MotivationWork & Well-Being SurveyThe present questionnaire measures work engagement: a positive work-related state of fulfillment characterized by vigor, dedication, and absorption.Open
Communication36 Questions to Increase ClosenessDeveloping closeness and being part of a cohesive group have several benefits. While indifferent and weak connections within teams may cause stress and dissatisfaction, strong in-group bonds improve morale, increase motivation, and promote trusting, respectful engagement between team members.Open
CommunicationActive-Constructive RespondingResearch shows that only the active-constructive response benefits the responder and the relationship between the sharer and responder. An active-constructive reaction involves responding to the positive disclosure with enthusiasm. For instance, when someone shares that they managed to get the raise in salary towards which they had been working, an active-constructive response of the other person could be: “That is awesome! I know how hard you have been working on that.”Open
CommunicationApologizing EffectivelyApologies for a trust violation were perceived as more effective when they contained a greater number of the following components: an acknowledgment of responsibility, an explanation of what went wrong, an expression of regret, an offer of repair, a declaration of repentance, and a request for forgiveness. Open
CommunicationBasic Need Satisfaction through CommunicationThe degree to which the three basic psychological needs of autonomy, competence, and relatedness are met strongly influences the motivation to change behavior. When your three basic needs are sufficiently met, self-motivation and effective functioning are expected to increase. In contrast, thwarted satisfaction of the needs will undermine self-motivation and have maladaptive consequences. Open
CommunicationFast FriendsHumans have a fundamental need to connect with other humans. Our survival and well-being depend on it. However, most of us are starving for human connection for one simple reason—we are terrified of being vulnerable. To connect with others and develop a sense of closeness, we need to be willing to be open and be vulnerable. Vulnerability is the key to authentic connection because it is the courage to be open to another human. Open
CommunicationGiving Negative Feedback PositivelyPositive psychology offers many concepts that are useful in the context of constructive feedback giving. For instance, considering emotions and point of view (empathy) of the person receiving the feedback; viewing the feedback as an opportunity for growth and learning and instilling a sense of hope and faith in the receiver’s capability for change and improvement (growth mindset); and identifying and celebrating positive attributes of the receiver’s work (strengths). This advice tool offers practical guidance on the delivery of negative feedback.Open
CommunicationListening Without Trying to SolveThis tool is based on the concept of listening without problem-solving. It is a group exercise that invites participants to pair up and experience two scenarios: (1) sharing a problem while being listened to and (2) sharing a problem while offering advice and solutions. The idea is for participants to reflect on each experience to learn which listening approach is more beneficial.Open
CommunicationMindful SpeakingMindful speech is defined as the process of “speaking our truth, as best we can in any given moment, and simultaneously being aware of what we are saying and what it is like to say it.” The mindful speech begins by bringing presence to our interactions with others. Just as when we practice mindfulness formally, such as a breath practice or body scan, in mindful speech, we are stepping out of automatic pilot mode and becoming aware of the wandering mind – the “automatic pilot of our interactions.” Open
CommunicationMindless versus Mindful ListeningMindful listening involves the practice of bringing full, moment-to-moment awareness of the speaker’s message. Mindful listening occurs when we listen to the other person’s story with an open and non-judgmental awareness. We let go of all our thoughts, ideas, opinions, and beliefs and just listen to the other person. Open
CommunicationPositive GossipPositive gossip is a social currency that builds and fortifies relationships. This prosocial behavior includes praising an absent third party or sharing positive information with good intentions. Positive gossip is a low-risk way of demonstrating social support, and unsurprisingly, this kind of behavior builds trust and strengthens social bonds in groupsOpen
CommunicationPracticing Empathic ListeningEmpathy can be defined as “a specific, moment-by-moment response to the other person's immediate experiential field.” The importance of listening cannot be stressed enough. Being listened to by an understanding person makes it possible for the speaker to listen more accurately to themselves, with greater empathy toward their own visceral experiencing and vaguely felt meanings.Open
CommunicationSetting Boundaries in Difficult ConversationsYour boundaries represent the limits of how you will allow others to treat you and speak to you. Setting your boundaries means assertively protecting your rights to your bodily, emotional, mental, or spiritual health, your ideas, your needs, and the like. It involves the ability to stand up for your rights in a direct way without being aggressive (e.g., belittling, ridiculing, forceful, etc.) or passive (e.g., minimizing what you need to say, apologizing for your needs, etc.).Open
CommunicationStrengths- and Values-Based IntroductionsA powerful way to circumvent shallow introductions and allow people to get to know one another deeply in a short amount of time is using the power of storytelling. In this exercise, people are invited to highlight their strengths and values through storytelling. In the process, people develop a deeper understanding of their strengths and values in the context of their narratives.Open
CommunicationThe Four-Step Non-Violent Communication ProcessFour basic steps are involved in learning to use (1) observation without judgment, (2) exploring and expressing one’s feelings that emerge from these observations, (3) taking responsibility for our feelings by expressing our needs, and (4) requesting actions from others to enrich our lives. This tool describes these four steps in detail with concrete examples so that they can be easily applied in daily life.Open
CommunicationUniversal Needs InventoryBesides essential requirements for physical survival, such as air, food, sleep, and the like, all human beings across all cultures are assumed to share some basic needs (e.g., connection, autonomy, purpose, safety, respect, etc.) to flourish and lead meaningful and fulfilling lives. This tool provides an overview of the most common basic needs and may serve as a helpful tool for clients to detect and communicate their needs.Open
Cognitive Behavioral TherapyCross Sectional FormulationBy focusing on a specific event (situation / context / trigger) a client and therapist can explore what the client thought, felt emotionally, felt physiologically, and how they responded. Further, the client and therapist can explore the inter-relationships between these domains and possible maintenance mechanisms.Open
Cognitive Behavioral TherapyOpen
CopingAcceptance of Emotions MeditationThe goal of acceptance of emotions is not to get rid of the emotion. The idea behind acceptance is that over time, the relationship with the emotion can change. Through the repeated practice of this technique, a person may cultivate a different relationship with difficult emotions.Open
Fair Fighting Rules for Resolving ConflictDisagreements occur in all relationships; the important thing is to disagree well, and to find solutions together without getting side-tracked by unhelpful ways of acting. One way to do this is to have both partners agree to use Fair Fighting Rules.Open
Building the 5 Rituals of Connection The goal of this exercise is to create a sense of shared meaning and strengthen the emotional bond between partners in romantic relationships by deliberately and consistently devoting five hours per week to rituals of connection.
Assertiveness Assertive Communication Open
Assertiveness What is Assertiveness Open
Assertiveness How to Think More Assertively Open
Emotions Building Emotional AwarenessThe goal of this tool is to help clients develop their emotional awareness through mindfulness meditation.Open
EmotionsDecoding Emotions by Analyzing Speech, Body and FaceThe goal of this tool is to increase people’s ability to perceive and understand the emotions of others accurately.Open
Emotions My Boundary Response Plan This tool aims to equip clients with a new habit of regulating their emotions during stressful communication situations to stay calm and verbally set personal boundaries. The tool helps to identify stressful situations unique to the individual and create a plan of action using implementation intentions (if/then action plans) so clients learn to calm down more automatically and speak up freely to set personal boundaries.Open
Emotions Intensity of Emotions DiagramsThis tool aims to increase clients’ awareness of the variability in the intensity of a particular emotion over one week.Open
Emotions When Needs are Unsatisfied or SatisfiedOpen
BoundariesWhat Are Personal BoundariesOpen
CompassionSelf-Compassion ScaleOpen
CompassionUnderstanding the Inner CriticOpen
Emotions Reading Facial Expressions of EmotionsThis tool helps you develop the important life skill of reading the emotions of others by deciphering facial expressions.Open
Feelings When Needs Are Unsatisfied or SatisfiedThe lists included in this tool can be a valuable aid for you to express your feelings. It can help you increase your ability to articulate feelings and clearly describe a whole range of emotional states.Open