Content Library

Learn how thoughts, emotions, and behaviors influence one another and where change can occur.

Break down a recent situation into thoughts, emotions, behaviors, and the connections between them.

Learn to recognize quick interpretations that can influence emotions and behavior before they are examined.

Review common thinking patterns that can narrow or distort how situations are interpreted.

Identify thinking patterns that may be influencing a difficult thought and consider a broader view.

Examine a difficult thought by exploring emotions, evidence, and a more balanced perspective.

Examine a difficult thought from multiple angles without forcing positive thinking.

Compare information that supports a thought with information that does not fit the original conclusion.

Develop a realistic thought that acknowledges difficulty while including information the original thought missed.

Generate several reasonable explanations when your first interpretation is based on incomplete information.

Put an anxious prediction into perspective by considering a realistic range of possible outcomes.

Compare what you expected to happen with what actually occurred and track changes in distress and confidence.

Plan a safe, manageable action to gather real-world information about a belief or prediction.

Learn how deeply held beliefs can influence automatic thoughts and interpretations across situations.

Explore how a recurring belief developed, where it appears, and what experiences may broaden the story.

Use the DBT STOP skill to pause, observe, and choose a more intentional response during high-emotion moments.

Use the five senses to redirect attention toward the present environment during worry or emotional overwhelm.

Sort and narrow personally meaningful values, then connect core values with everyday actions.

Learn how triggers, interpretations, body responses, and protective behaviors can maintain anxiety.

Learn common nervous-system threat responses and how they may show up emotionally and behaviorally.

Understand why avoidance can bring short-term relief while strengthening anxiety over time.

Separate repetitive worry from actionable problem solving and choose a more useful next response.

Track worry triggers, intensity, responses, and what happens afterward.

Plan a brief daily period for intentionally revisiting worries rather than engaging with them throughout the day.

Sort controllable actions from outcomes that cannot be fully controlled.

Re-evaluate how likely a feared outcome is after reviewing the available evidence.

Practice leaving a manageable question unanswered instead of immediately seeking certainty.

Identify common body-based signs of anxiety and recognize your earliest cues.

Prepare an intentional coping plan before entering a situation that is likely to bring up anxiety.

Learn why panic symptoms can feel dangerous even when the body alarm has activated without an immediate physical threat.

Learn how sensations, catastrophic interpretations, fear, and protective behaviors can reinforce panic.

Learn how planned approach practice can create new learning around fear, avoidance, and uncertainty.

Learn how rituals, reassurance, checking, avoidance, and mental behaviors can temporarily reduce distress while maintaining the cycle.

Record an exposure task, prediction, distress, safety behaviors, and what was learned from the experience.

Plan how to reduce, delay, or refrain from a compulsion or safety behavior during a specific practice.

Track triggers, urges, compulsions, reassurance-seeking, and alternative responses.

Practice allowing an unanswered question to remain unanswered without immediately using a ritual or reassurance behavior.

Learn how low mood, withdrawal, reduced activity, and discouraging thoughts can reinforce one another.

Learn why waiting for motivation can keep depression stuck and how small action can come first.

Compare mood before and after activities to identify patterns in reinforcement, energy, and engagement.

Rate activities for enjoyment and accomplishment to identify experiences worth repeating.

Plan one realistic activity connected with pleasure, mastery, structure, health, connection, or values.

Break an overwhelming task into a step small enough to begin even with low motivation or energy.

Create a lower-demand plan that protects essential tasks, basic care, and one small meaningful action.

Record completed actions and the effort required so depression does not erase evidence of progress.

Identify an area of life that matters and choose one low-demand action that moves toward it.

Learn how DBT combines acceptance and change across mindfulness, distress tolerance, emotion regulation, and relationship skills.

Learn how Emotion Mind, Reasonable Mind, and Wise Mind differ and how they can influence decisions.

Compare what Emotion Mind and Reasonable Mind are contributing, then identify a Wise Mind response.

Learn what emotion regulation means and how vulnerability, interpretation, and behavior can influence emotional intensity.