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 (Body-Based Practices)

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.

Everyday Self-Help Practices

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.

Resources

• Positive Psychology: 35+ CBT Exercises
• Meraki Lane: Somatic Therapy Exercises
• NHS Every Mind Matters: Self-help CBT