Therapy & Skills

Evidence-based therapy & skills practices.

46 concepts in this area — each broken into concrete practices with the real mechanism, an honest read on the evidence, and how to practice it with IX Coach.

• Acceptance and Commitment Therapy (ACT), Made Practical — What is acceptance and commitment therapy and how does it work?
• Attention Training Technique (ATT), Made Practical — What is the Attention Training Technique and how does it reduce anxiety?
• Behavioral Activation: Acting Your Way Out of Low Mood — What is behavioral activation and how does it treat depression?
• Behavioral Chain Analysis: The DBT Method for Understanding Problem Behaviors — How does behavioral chain analysis help you understand and stop problem behaviors?
• Behavioral Experiments: Testing Beliefs in the Real World — How do behavioral experiments in CBT help change unhelpful beliefs?
• Cognitive Behavioral Therapy (CBT), Made Practical — What is CBT and what are its core techniques?
• Cognitive Distortions: The Thinking Errors Behind Anxiety and Depression — What are cognitive distortions and how do you recognize them in your own thinking?
• Cognitive Processing Therapy (CPT): Unsticking the Meanings That Maintain PTSD — How does Cognitive Processing Therapy work for PTSD, and what can you apply on your own?
• Cognitive Restructuring: The CBT Method for Changing Unhelpful Thoughts — How does cognitive restructuring work to change negative thinking patterns?
• Committed Action, Made Practical — How do you take committed action toward your values even when it is uncomfortable?
• Compassion-Focused Therapy: Calming the Inner Critic — How does compassion-focused therapy help with shame and self-criticism?
• Continuing Bonds in Grief, Made Practical — What is the continuing bonds theory of grief and does it help?
• Cope Ahead: DBT’s Method for Preparing for Difficult Situations — How does the DBT cope ahead skill help you handle difficult situations before they happen?
• DBT Interpersonal Effectiveness: Getting What You Need Without Destroying the Relationship — What are the DBT interpersonal effectiveness skills and how do you use them?
• DEAR MAN: DBT’s Skill for Asking for What You Want Effectively — How does the DBT DEAR MAN skill help you ask for things and say no without damaging relationships?
• Disenfranchised Grief, Made Practical — What is disenfranchised grief and how do you cope with losses others don’t recognise?
• EFT Tapping: What It Is, How to Do It, and What the Evidence Shows — Does EFT tapping actually work, and how do you do it correctly?
• EMDR Safe Place, Made Practical — What is the EMDR safe place technique and how do you use it for emotional regulation?
• EMDR: Eye Movement Desensitization and Reprocessing — How does EMDR therapy work for trauma and PTSD?
• Exposure Therapy: Facing Fears to Shrink Them — How does exposure therapy work, and can you do it on your own for everyday fears?
• FAST: DBT’s Skill for Maintaining Self-Respect in Relationships — How does the DBT FAST skill help you maintain self-respect when setting limits and saying no?
• GIVE: DBT’s Skill for Preserving Relationships During Difficult Conversations — How does the DBT GIVE skill help you maintain relationships while setting limits and expressing needs?
• IFS Parts Mapping, Made Practical — What is parts mapping in IFS and how do you map your internal system?
• IFS Self Energy, Made Practical — What is Self energy in IFS and how do you access it?
• IFS Unburdening, Made Practical — What is unburdening in IFS and how does it work?
• Internal Family Systems (IFS), Made Practical — What is internal family systems therapy and how does working with parts work?
• Meaning Reconstruction in Grief, Made Practical — How does meaning reconstruction help people cope with devastating loss?
• Metacognitive Therapy, Made Practical — What is metacognitive therapy and how does it treat anxiety, depression, and rumination?
• Narrative Exposure Therapy (NET): Weaving Trauma Into a Coherent Life Story — How does Narrative Exposure Therapy work, and what makes it effective for complex and repeated trauma?
• Narrative Therapy: Rewriting the Stories That Define You — How does narrative therapy help people change the stories they tell about themselves?
• Pleasant Events Scheduling, Made Practical — How does pleasant events scheduling help with depression?
• Problem-Solving Therapy, Made Practical — How does problem-solving therapy help with depression and anxiety?
• Prolonged Exposure Therapy: Principles, Practices, and the Evidence — How does prolonged exposure therapy work for PTSD, and what can you learn from its principles?
• Radical Openness: The RO-DBT Approach to Overcontrol and Loneliness — What is radical openness and how does it help people who struggle with overcontrol?
• Rumination-Focused CBT, Made Practical — How does rumination-focused CBT stop the overthinking loop in depression?
• Schema Therapy: Healing Early Maladaptive Beliefs — What is schema therapy and how does it work for deep, longstanding emotional patterns?
• Self-as-Context (Observing Self), Made Practical — What is self-as-context in ACT and how do you practice the observing self?
• Solution-Focused Brief Therapy: Building On What Works — How does solution-focused brief therapy help people change without focusing on problems?
• The Downward Arrow: Uncovering the Core Beliefs Behind Distress — What is the downward arrow technique and how does it reveal core beliefs?
• The Dual Process Model of Grief, Made Practical — What is the dual process model of grief and how does oscillation help?
• The Miracle Question: Designing Your Life Without the Problem — How does the miracle question help people clarify what they actually want?
• The STOP Skill: A DBT Technique for Crisis Moments — How do you use the STOP skill to prevent acting on intense emotions?
• The Thought Record: CBT’s Core Self-Examination Tool — What is a thought record and how do you use it to challenge distorted thinking?
• Values Bullseye, Made Practical — What is the ACT values bullseye and how do you use it to live by your values?
• Worden’s Tasks of Mourning, Made Practical — What are Worden’s four tasks of mourning and how do they help with grief?
• Worry Time: Containing Anxiety With Scheduled Worry — Does scheduling a specific worry time actually reduce anxiety?