Therapy Techniques, Exercises & Practices

Cognitive Behavioural Therapy (CBT)

CBT focuses on the link between thoughts, feelings, and behaviours. By reframing unhelpful thoughts, you can change how you feel and act.

Thought Records: Write down negative thoughts, examine evidence for/against them, and replace with balanced alternatives.
Behavioural Activation: Schedule enjoyable or meaningful activities to counter low mood.
Problem-Solving Steps: Break problems into smaller parts, brainstorm solutions, weigh pros/cons, and act.
Worry Time Technique: Set aside 15 minutes daily to focus on worries, freeing the rest of your day.
Exposure Exercises: Gradually face feared situations to reduce avoidance.
CBT Worksheets: Use structured templates to track triggers, thoughts, and coping strategies.

Somatic therapy emphasizes the mind-body connection and helps release trauma stored in the body.

Grounding: Notice sensations in your feet or hands to anchor yourself in the present.
Progressive Muscle Relaxation: Tense and release muscle groups to reduce stress.
Pendulation: Move attention between areas of tension and areas of ease in the body.
Orienting: Slowly look around your environment to calm the nervous system.
Breathwork: Deep belly breathing to regulate fight-or-flight responses.
Movement & Stretching: Gentle yoga or shaking exercises to discharge stress.
Self-Touch: Place a hand on your chest or stomach to soothe and reconnect.

Simple, daily strategies inspired by therapy can boost resilience and wellbeing.

Reframing Unhelpful Thoughts: Challenge “always/never” thinking by finding exceptions.
Mindful Journaling: Write about emotions without judgment.
Resilience Building: Practice gratitude lists or affirmations.
Sleep Hygiene: Create a calming bedtime routine to improve rest.
Routine Check-ins: Ask yourself: “What’s in my control today?”
Visualization: Imagine a safe place or positive outcome to reduce anxiety.