Therapy Tools

Therapeutic tools are practical exercises that help translate insight into action. They can be used independently, alongside self-help work, or as part of structured therapy. These tools are designed to build skills, increase awareness, and support meaningful change over time.

How to Use These Tools

  • Start with one tool rather than trying several at once.
  • Practice consistently, even when symptoms are mild.
  • Focus on learning rather than performing perfectly.
  • Use tools repeatedly to build lasting skills.
  • Consider discussing results with a therapist when appropriate.

Choose a Starting Point

Different tools support different goals

Feeling Overwhelmed?

Start with Grounding Exercise or Deep Breathing to help regulate physical and emotional distress in the moment.

Stuck in Worry?

Use a Thought Record to examine recurring thinking patterns and identify more balanced perspectives.

Feeling Directionless?

Values Clarification can help identify what matters most and guide meaningful decisions.

Having Trouble Getting Started?

Activity Scheduling helps create structure and build momentum through small, intentional actions.

Tool Library

Browse all available therapeutic tools

Grounding Exercise

Beginner

Techniques designed to reconnect attention with the present moment during periods of stress, anxiety, or emotional activation.

Thought Record

CBT Tool

A structured worksheet used to examine automatic thoughts and develop more balanced interpretations.

Values Clarification

ACT Tool

Helps identify personal values and align everyday actions with long-term priorities.

Deep Breathing

Beginner

A simple regulation skill that may reduce physiological arousal and promote relaxation.

Activity Scheduling

Behavioral

Encourages consistent engagement in meaningful activities to build momentum and reduce avoidance.

Connected Therapies

Many tools originate from evidence-based therapy approaches

Cognitive Behavioral Therapy

Focuses on the relationship between thoughts, emotions, and behavior.

Acceptance Commitment Therapy

Emphasizes psychological flexibility, values, and mindful action.

Exposure and Response Prevention

Helps reduce anxiety through structured exposure and learning.

Dialectical Behavioral Therapy

Teaches mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness skills.

Continue Exploring

Tools work best when they are connected to a broader understanding of mental health conditions and evidence-based therapies.

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