Practical therapy resources
Helpful tools for anxiety, shame, trauma, depression, and emotional flexibility.
These tools are not a replacement for therapy, but they can help you begin noticing patterns and practicing small changes between sessions.
1. The pause-and-name skill
When you notice anxiety, shame, anger, or an urge rising, pause and name what is happening: “This is anxiety,” “This is shame,” or “This is an urge.” Naming the experience can create a little space between you and the feeling.
2. The values question
Ask yourself: “What would I do next if I were acting from my values rather than from fear, shame, or avoidance?” The answer does not need to be dramatic. Often the next values-based step is small and practical.
3. Grounding through the body
Bring attention to your feet, your breath, or the chair supporting you. Slowly name what you can see and hear. Grounding is not about forcing calm; it is about helping your nervous system notice the present moment.
4. Track the pattern, not just the problem
For anxiety, depression, or compulsive behaviors, track what comes before the difficult moment. What were you feeling? What were you avoiding? What did you need? Patterns become easier to change when they become less hidden.
5. Practice one honest sentence
If emotional shutdown is common, practice one sentence that keeps you connected: “I’m overwhelmed,” “I need a minute,” “I want to talk but I’m having a hard time,” or “I’m noticing I want to shut down.”
Research-informed foundation
These tools are influenced by Acceptance and Commitment Therapy, mindfulness-based coping strategies, trauma-informed care principles, and behavioral activation concepts commonly used in evidence-informed psychotherapy.
Want help applying these tools to your life?
Therapy can help you move from knowing what to do toward actually practicing it in a supportive, realistic way.
Schedule a Consultation