Therapy Tools

You didn’t come this far to stop!

These tools can be used for mindfulness, emotional regulation, & motivation.

S.T.O.P.

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?"

S.M.A.R.T. 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.

Controlled Breathing

Take two quick breaths in through your nose.

Exhale very slowly from your mouth until there is no more breath.

Repeat until you feel more relaxed.

A.C.C.E.P.T.S

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.

To learn more on how to regulate your emotions visit:

https://dialecticalbehaviortherapy.com

*None of these exercises should be used in place of services provided by licensed behavioral health specialists. *