Personal 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
Acting 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
Adaptive and Non-Adaptive Coping ThoughtsThis tool will help you (1) become aware of the coping style you are using to handle a current challenge and (2) learn a more adaptive way of coping, if needed.Open
Dealing with Uncontrollable CircumstancesThis tool will increase your awareness of factors that are within and beyond personal control. Examines the extent to which you can surrender to things that are beyond personal control. Examines how you surrender to things that are beyond personal control. Examines the extent to which you can actively cope with the consequences of the uncontrollable events. Examine how you actively cope with the consequences of the uncontrollable events.Open
Don’t Think About Your ThoughtsThis exercise lets you experience the phenomenon, which explains that actively repressing unpleasant or negative memories may exacerbate the problem. Although this effect should become evident throughout the exercise, it might be worth expressing overtly.Open
Emotion Regulation WheelThis tool aims to help you analyze your emotion regulation strategies and consider some other, more effective alternatives.Open
Exploring Action TendenciesThe goal of this tool is to increase awareness of action tendencies that result from both positive and negative emotions.Open
Identifying 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
Identifying False Beliefs About EmotionsThis exercise is designed to help clients uncover dysfunctional or false beliefs about emotions.Open
My Stress ProfileThis tool will help you create a personal stress profile: An organized compilation of the warning signs of signs of stress. Increased recognition of personal triggers and stress symptoms will help you take timely action using a coping strategy. This tool promotes effective coping, helping you know when to rest, take a break, or treat yourself kindly.Open
Practicing 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
Rewriting the Narrative with HumorThis activity aims to promote emotional well-being and resilience by rewriting a previously embarrassing or shameful narrative with humor.Open
S.O.B.E.R. Stress InterruptionThis exercise will help you reduce stress by intentionally interrupting your chronic stress response. In utilizing the S.O.B.E.R. stress interruption technique, you can learn to step out of autopilot reactions to stress, take a mindful pause, and deliberately choose a more helpful response to less emotionally reactive stressful stimuli.Open
Self-Reflection PromptsDaily journaling that utilizes reflection prompts is an effective tool to help you increase self-knowledge. By answering reflection prompts, you can check-in with yourself to make sure that you are still aligned with your values and goals. It allows you to identify possible pitfalls and to make adjustments on a micro level to keep you heading in a valued direction. One of the chief objectives of reflecting upon behavior is the hope that you identify and change behaviors that are not working for you.Open
Solution-Focused Guided ImageryThis exercise is for you to connect with your strengths to cope with a problem you are facing. The exercise can be an effective tool because it can help you set goals even when you are in crisis and feel stuck.Open
Spending Time in NatureThis tool offers you a widely accessible, simple, and affordable way to replenish your attentional resources.Open
Strengthening The Work-Private Life BarrierThis exercise will help you identify the behaviors, beliefs, and conditions that create metaphorical “holes” in the barrier between work and private life. In doing so, you can better develop a solid barrier between work and private life to help you restore a healthy balance between the two.Open
Stress DiaryOpen
Stress Management Emergency PlanOpen
5-4-3-2-1 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
Spheres of Personal ControlThis exercise helps you become aware of factors that are within and beyond personal control. This awareness can prevent you from wasting precious energy by attempting to control the uncontrollable and promote the investment of energy into controllable things.Open
Visualization for Stress ReductionOpen
Unwanted GuestOpen
Urge SurfingOpen