Therapy & Skills

The core ACT processes, the mechanisms behind them, and an honest read on the evidence

Rebuilding voluntary attention control to break the anxiety maintenance cycle

Scheduling valued activity, breaking the avoidance loop, and letting mood follow behavior

Mapping the chain from vulnerability to behavior — and finding where to break it

How testing beliefs with real evidence produces more change than arguing with them

The core techniques, the mechanisms, and where the evidence is strongest

Burns’ ten thinking errors, how to spot them, and what to do when you find one

Stuck points, the impact statement, and cognitive restructuring for trauma-related beliefs

Catching distorted thoughts, testing them, and replacing them with accurate ones

The practices that turn values from intentions into a lived life

Evolutionary psychology, the three-circle model, and developing a compassionate self

Maintaining an ongoing inner relationship with the deceased as a healthy part of grief

Mental rehearsal for difficult situations — stress inoculation, not wishful thinking

DEAR MAN, GIVE, and FAST: the three-way skill set for relationships under pressure

Seven steps for asking, refusing, and negotiating without burning bridges

Grief without social permission — and how to build the support that is missing

The tapping sequence, the proposed mechanisms, and an honest read on a contested evidence base

Building an internal resource of calm you can return to when the nervous system escalates

A structured approach to processing traumatic memory — what works and what we still debate

The extinction mechanism, the hierarchy, and self-guided principles that hold up

Four behaviors for staying true to yourself in difficult interpersonal moments

Four relationship-preserving behaviors to use during any difficult interpersonal interaction

Charting the cast of inner characters so you can work with them from Self

Recognizing and cultivating the calm, compassionate core that heals the inner system

Helping wounded parts release what they have carried so they can take on a new role

The parts model, the mechanisms behind it, and an honest read on an emerging evidence base

Rebuilding a meaningful life story after loss shatters the assumptive world

How changing beliefs about thinking — not the thoughts themselves — resolves anxiety and depression

The lifeline, testimony, and the mechanism of narrative integration for complex trauma

Separating identity from problem, finding exceptions, and authoring a new story

Reversing depression’s withdrawal spiral by systematically reintroducing rewarding activity

A structured framework for solving real problems and restoring a sense of control

Extinction learning, avoidance reversal, and the most evidence-supported PTSD protocol

Flexible, self-disclosing, feedback-seeking openness for people who control too much

Shifting from abstract "why" loops to concrete, compassionate engagement with experience

Early maladaptive schemas, schema modes, and the practices that gradually heal them

Stepping back from self-stories to the perspective that is always already there

Exceptions, preferred futures, and scaling — solution talk as a change technology

Drilling beneath surface thoughts to the core beliefs that drive them

Healthy grief as oscillation between engaging loss and rebuilding life

A single question that unlocks preferred futures, concrete goals, and hidden exceptions

Stop, Take a step back, Observe, Proceed mindfully — breaking the impulse cycle

Catching automatic thoughts, testing them against evidence, and finding the more accurate view

Translating abstract values into a concrete map of where to move next

Active mourning tasks that move grief forward rather than waiting for stages to pass

How postponing worry to a scheduled window reduces all-day anxiety