Therapy Tools

You didn’t come this far to stop!

These are tools I learned in therapy. I use them for mindfulness & motivation.

STOP:

Stop. (Take a brief pause. Physically stop).

Take A Breath. (Focus on your breathing. Take slow, deep breaths. Take a longer exhale).

Observe. (Acknowledge your thoughts, feelings, and the environment without judgement. Ask yourself "What's happening inside and around you?")

Proceed Mindfully. (Proceed with intentionality. Decide how you want to respond based on your observations. Ask yourself "What is a helpful and constructive way to move forward?")

SMART Goals:

Specific. Clearly defined or identified.

Measurable. Something that is able to be expressed or measured as a quantity.

Attainable. Able to be achievable.

Realistic. Having or showing a sensible and practical idea of what can be achieved or expected.

Time oriented. Have a start time and an end time for your tasks/goals.

ACCEPTS:

Activities. (Cook, read, journal).

Contributing. (Do something kind for someone).

Comparisons. (Put things in perspective, challenge your thoughts, "What are the facts?").

Emotions. (Invoke opposite emotion. Identify your emotion and the behavior it leads to. Select a behavior that directly contradicts the action urge of the emotion. Consciously choose to act the opposite way even if it feels uncomfortable).

Push Away. (Distract yourself. Call a friend).

Thoughts. ("Serial 7s," count backwards from 100 by 7).

Sensation. (Listen to music. Take a warm shower).

5,4,3,2,1:

Look for 5 things you can see.

Listen to 4 things you can hear.

Touch 3 things with your hands.

Smell 2 things with your nose.

Taste 1 thing with your mouth.

ABC's of Support:

Assume you can help.

Be a good listener.

Cancel your judgements.

TIPP:

Temperature. (Use temperature to ground yourself, like holding an ice cube in your hand).

Intensive Exercise. (Activities that raise your heartbeat, like riding a bicycle or jogging).

Paired Breathing. (Take deep breaths & focus on taking a longer exhale).

Paired Muscle Relaxation. (Focus on tightening different muscles and then allowing them to rest).